Workout of the Day (WOD)
February 23, 2013
Saturday Fun WOD
February 22, 2013
Best of Luck to Chuck Charkowsky
For Time
800m run Buy In
30 KBS 70/53
30 Wall Ball 20/14
30 C2B Pull-ups
1 mile run
20 KBS 70/53
20 Wall Ball 20/14
20 C2B Pull-ups
800m run Cash Out
February 21, 2013
Happy Birthday Eric (33) and Rachel (20)!
4 Rounds for Time
Deadlift 3300#/2000#
20 Box Jumps 24"/20"
February 20, 2013
5x2 hang squat clean + 1 push jerk
7:00 AMRAP
8 Push Jerks 155/105
10 T2B
40 Double Unders
then no rest
1:00 UB hang power cleans 155/105
February 19. 2013
Strength
1) HBBS 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
10--->1
Pull-ups
Burpees
February 18. 2013
No 6am and 7am class today
1 min ME Sit-ups
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Sit-ups
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Sit-ups
February 16, 2013
Deck of cards partner WOD
February 15, 2013
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
February 14, 2013
Mobility, Mobility, Mobility
Every minute on the minute for 15 minutes
1x Deadlift (155#/105#)
1x Hang power clean
1x Front squat
1x Push press
February 13, 2013
7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
Row 2k