Workout of the Day

Wednesday 12-14-11

STRENGTH: Shoulder Press 5,5,5,3,3

WOD:  AMRAP 25 Minutes

10 Front Squat (135/95) -75-80% OF 1RM

20 Push Ups 

30 OH 45# Plate Walking Lunges 

Sit Ups x 40

Tuesday 12-13-11

WOD: For Time:

800 M Run

50 Double Unders

40 KB Snatch (45/30) 20 ea arm

30 Box Jumps

20 Back Extensions

10 Tire Flips

20 Ring Dips

30 Cal Row

40 KB Thruster (45/30) 20 ea arm

50 Double Unders

3 Icky Shuffle Ladder Drill passes

Monday 12-12-11

WOD: "Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

12-11-11

WOD: "EVA"

5 Rounds for Time:

800M run

30 kb Swings (70/55)

30 Pullups

 

 

 

 

Saturday 12-10-11

WOD: Strength: Bench Press 7-7-7-7

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts (155/125)

Friday 12-9-11

WOD: "Root Canal"

On the minute:

Complete KB Swings (55/35) and perform
max rep (135/95) lbs Overhead Squats on the minute.

The goal is to complete 100 total Overhead Squats.

*At the beginning of every minute perform 5 KB Swings, for the rest of the minute perform
as many OHS as you can during that minute. At the beginning of the next
minute perform 5 KB Swings and then max rep OHS and so on until you reach
100 total OverHead Squats.

Post the total number of minutes it took to reach 100 Overhead Squats.

Thursday 12-8-11

"Braveheart"

Partner WOD for time:

Partner #1 does 21 Snatches (95/65) while partner #2 does constant Med Ball Cleans (20/14) until partner #1 is finishes with Snatches. Then partners will complete 50 MB Situp toss. Lastly both will Push weighted Prowler 300M. On return Partner #2 does Snatches while #1 does MBC.

Four Rounds - each partner does 21 snatches twice.

* There will be an immediate 5 Burpee penalty for both partners if the partner performing Med Ball Cleans stops to rest.

Wednesday 12-7-11

Strength: Cleans 2-2-2-2-2-2

WOD: For Time:

Buyin: 100 Lunges

4 Rounds of:

5 HSPU

10 Pistols (5 ea leg)

15 plate situps (25/10)

Cash out: Run 1 mile

 

 

Tuesday 12-6-11

WOD: "Collin"

Six rounds of:

• Carry 50 pound sandbag 400 meters
• 115 pound Push press, 12 reps
• 12 Box jumps, 24 inch box
• 95 pound Sumo deadlift high-pull, 12 reps

 

 

 

 

Monday 12-5-11

Strength: Front Squats 5-5-5-5

WOD: For Time:

100 Burpee Pullups

 

A/P: 100 Ab Mat Situps