Archive for December, 2013

week 49

December 15th, 2013

Monday

hang power clean

3 3 3 3 3 3

push jerk

1 1 1 1 1

12 min amrap

10 burpees

20 kb swings

30 wallballs

run 200m

Tuesday

Snatch

5-5-5-5-5

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Wednesday

Fight Gone Bad!

Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 40kg/30kg
Box Jump,
Push-press,40kg/30
Row (Calories)

Thursday

Deadlift 3-3-3-3-3 reps

100 Burpee pull-ups

Friday

incline bench press

5-5-5-5-5

3 Rounds for time of:
70 kgs Clean and jerk, 10 reps
30 GHD situps

Saturday

Three rounds for time of:
50 Double-unders
50 Back extensions

Monday 22 dec

100kg/80 Deadlift, 15 reps
50 Pull-ups
100kg/80 Deadift, 12 reps
40 Pull-ups
Deadlift, 9 reps
30 Pull-ups
Deadlift, 6 reps
20 Pull-ups
Deadlift, 3 reps
10 Pull-ups

Tuesday

the merry xmas wod

wear something christmasy.

Have a merry Christmas and happy new year.

Week 48

December 8th, 2013

Monday

Deadlift

5.5.5.5.5

b 15 min amrap

run

160Om

as many  snatches as possible

40 kg /60kg

Tuesday

Complete as many rounds as possible in 20 minutes of:

5   Thruster, 45kg
7  Hang Powerclean, 45kg
10 Sumo Deadlift High-pull, 45kg

sign out

30 strict chins

Wednesday

Randy

75  Power snatch,  30kg

5 rnds

5 bench then 10 jumping  plate push ups

 

Thursday

Front Squats

5-5-5-5-5

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.

Saturday

Badger

Complete three rounds for time of:
30 Squat clean, 45kg
30 Pull-ups

Run 800m

 

week 47 2 nd december

December 1st, 2013

Happy birthday hannah
cleans
5 .5 .5 .5 .5 5
b
Cindy
20 min amrap
5 chind
10 push ups
15 squats

Tuesday

10-9-8-7-6-5-4-3-2-1

bench Press increasing in weight and 1-2-3-4-5-6-7-8-9-10

muscle ups between sets

b 7 min Amrap

40 double unders

20 jumping lunges

10 box jumps

Wednesday

Snatch

5-5-5-5-5

3 x 4 min amraps

run 400m

20 burpees onto two weights

wallballs for score

rest 2 min between sets

 

Thursday

Thruster 2-2-2-2-2-2-2

Five rounds for time of:
Run 400 meters
21 Deadlift, 90kg/ 70kg

Friday

Clean and Jerk

5-5-5-3-3

3 rounds for time of:
Run 400 meters
30 Overhead squats, 35/25kg
21 Pull-ups

Saturday

Good Luck to everyone competing in the Smash clash.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball