Skill:
1 mile run
"Filthy Fifty " Hero WOD
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Yes we are finally doing it!
Friday 01/17/14
Skill:
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Thursday 01/16/14
Skill:
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Wednesday 01/15/14
TODAY: Mobility WOD at 10 am and 7 Pm
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
Tuesday 01/14/14
Skill:
BenchPress -Follow Wendler
WOD:
Jelly filled donuts
4 RFT
50 M Sled pull
-RTG 225/180 RX 180/135
10 Wallballs
- 20/14
400 M Run
BenchPress -Follow Wendler
WOD:
Jelly filled donuts
4 RFT
50 M Sled pull
-RTG 225/180 RX 180/135
10 Wallballs
- 20/14
400 M Run
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