Tues, 22 Jan

Warm up:

3 rounds

20 mountain climbers-10 pushups-20 jumping jacks

Skill:

Double unders (if you have them max effort attempts) 10 minutes

WOD:

“Flight Simulator” 10 minute time cap

THEN

10 minutes of Cindy

Post flight simulator time and Rounds of Cindy

20130118

Shoulder press

5-5-5-5-5

9 rounds for time

10 box jumps

5 pullups

20130117

Squat 

7-7-5-5-3-3

Then

7 Minute AMRAP

3 Snatch 95/75

5 Handstand Pushups

20130116

Benedict Magnusson 460kg dead lift= 1012lbs

Skill
Double unders - 10 minutes

Deadlift
5-5-5-5-5 work sets

Grace meets little Karen

30 clean and jerks 

50 wallballs
for time

Pause Front Squats

3-3-3-3-3

Pause for 2-3 secs at the bottom then drive up out of the hole

7 Rounds

10 Sledge hammer hits

7 GHD situps

20130111

"Linda"

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

1.5 Bodyweight deadlift

Bodyweight bench

3/4 Bodyweight clean

20130110

70s big

Squat (6.5. Warmup)3.3.3.3.3 work sets

3 rounds

6 Sdhp 65/45

8 push press 65/45

20130108

Gymnastics

Turkish getup 5x a side

5x max l-sit holds on rings or paralletes

5x ballups and slow lowers

(With arms straight and no bending of elbows, bring knees in and rotate so that bottom of feet touch the bar or are straight up from rings. Consider it a slow toes to bar with no kip) Hint: use your lats as much as possible and face your palms away from you if using rings

Handstand holds/ pushup progression

20130108

Deadlift

3 x warmup sets then 5.5.5.5.5

4 minute Amrap

2 bear complexes 95/75

5 burpees

20130107

3 set max strict pullups

No more than 15 per set, do weighted if you can do more than 15 

Then

6 rounds

20 hollow rocks

7 overhead squats 95/65

20130104

 

Why do I hate myself so much that I make such a terrible Birthday WOD for myself?

 

 

 

Buy in of 10 Bar muscle ups (20 Pullups/20 dips scaled)

 

26 Rounds

1 Clean @ 80% of 1RM

4 Wallballs

 



20130103

Welcome back everyone!

 

Pistol Squat Skill work for 10 minutes

 

AMRAP 7 Mins

 

40 Double unders

5 KB swings 24/16

5 Knees to elbows





20130102

Move heavy things long distances, quickly

 

7 Rounds

5 Handstand Pushups
5 Pullups
5 Burpees