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Workout of the Day (WOD)

December 4, 2012

 

1) Back Squat:

-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)

-Rest exactly 2 minutes.

-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

 

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

 

Conditioning

 

2 min ME Row for Calories

 

-rest 1 minute

 

4 min AMRAP of:

15 Pushups (hand release)

10 T2B

 

-rest 1 minute

 

4 min AMRAP of:

15 Jumping Squats 45#

10 Pullups

 

-rest 1 minute

 

2 min ME Row for Calories

December 3, 2012

 

Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

 

Conditioning

 

Run 800m

5 Bar Muscle-Ups

9 Hang Squat Clean to Thrusters 135/95#

Run 400m

7 Bar Muscle-Ups

7 Hang Squat Clean to Thrusters 135/95#

Run 200m

9 Bar Muscle-Ups

5 Hang Squat Clean to Thrusters 135/95#

 

December 1, 2012

 

"Clovis"

 

For time:

Run 10 miles 

150 Burpee pull-ups

 

Partition the run and burpee pull-ups as needed.

 

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

November 30, 2012

 

Warm-up plus mandatory 20:00 mobility

 

3 rounds for total reps of:

 

1 min ME Burpees

1 min ME C2B Pullups

1 min ME Ground to Overhead 95/65#

*Rest 1 minute.

November 30, 2012

November 29, 2012

 

"Kelly"

 

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball.

November 29, 2012

November 28, 2012

 

1) Every 30 seconds for 5 minutes:

 

1 Power Snatch @ 80% (of max Snatch any style)

 

2) Every 30 seconds for 5 minutes:

 

1 Power Clean @ 80% (of max Clean any style)

 

Conditioning

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

November 28, 2012

November 27, 2012

Strength

 

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

 

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. 

 

Conditioning

 

Run 200m

9 Muscle-Ups

9 Power Snatches 135/95#

Run 200m

7 Muscle-Ups

7 Power Snatches 135/95#

Run 200m

5 Muscle-Ups

5 Power Snatches

Run 200m

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