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WOD Archive for January 2013

January 31, 2013

Pick from the HAT...

January 30, 2013

 

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.

 

5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

 

5 rounds of

 

1:00 work, 1:00 rest

 

Goal is 30 KBS 70/53 during 1:00 of work

 

January 29, 2013

 

HBBS: 3X10 – heaviest possible, rest 3 full minutes

 

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

 

Conditioning

 

5 rounds for total working time of:

 

4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)

8 HSPU

16 Box Jumps 30/24"

 

January 28, 2013

 

Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

 

“Cindy”

 

20 minute AMRAP of:

 

5 Pull-ups

10 Push-ups

15 Air Squats

January 26, 2013

Sharon's Birthday WOD!
(wear high socks)

January 25, 2013

 

Every 30 seconds for 5:00 (22 total reps): 2 deadlifts @ 65%

 

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

January 24, 2013

Death by Wall Ball + Push-up

January 23, 2013

 

EMOM for 7 minutes:

 

1 Power Snatch + 3 OHS

 

For Time

30 clean and jerks 185/115

 

Rowing Intervals

 

January 22, 2013

 

Strength

 

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

 

Conditioning

 

5 rounds for total working time of:

 

3 Muscle-Ups + 5 Ring Dips

15 KBS 32/24kg

10 Burpees

January 21, 2013

 

Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

 

For time:

 

50 Double Unders

25 OHS 95/65#

25 T2B

50 Double Unders

20 OHS 95/65#

20 T2B

50 Double Unders

15 OHS 95/65#

15 T2B

50 Double Unders

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