WODs for Jan 2 – 7, 2012

2mins @ 70%: run, row, skip, airdyne
2-3 rounds of:
-15 shoulder pass throughs
-10 no money drill
-10 FFESS per side
-10 squats with band around knees

Monday
2 rounds:
60sec airdyne or rowing
30sec rest
60sec KB Swings
30sec rest
60sec double unders
30sec rest
60sec push-ups
Rest 2mins

Tuesday
For time, complete in order:
30 Turkish Get-up (15 per side)
30 toe to bar
50 Wall Ball

Wednesday
Progress as far as possible in 10:00 on an ascending ladder (1-2-3-4-5-6…) of:
DB Thrusters @ 40-50% of 1RM push press
Pull-ups
(compare to Sept 16 2011)

Thursday
In teams of 3 complete as many rounds as possible in 15mins of: 200m row.

Friday
4 rounds:
30sec battling ropes
60sec rest
30sec airdyne sprint
60sec rest
30sec max toe to bar
60sec rest

Saturday
In teams of 3 complete as many rounds as possible in 15mins of:
10 heavy dumbbell thrusters, approx 50% 1RM push press
10 burpees, jump for MAX height
One teammate will complete a full round, then switch off. Goal is to move as fast as possible.

Workout 1
A. Back Squat 3×5, rest 2mins, add 5lbs from last time.
B. 2 sets per side of 15 low box step-ups OR 20-25 poliquin step-ups. Rest 45sec between sides.
C. Group Metcon

Workout 2
A. Shoulder Press 3×5, rest 60sec.
B. Strict Pull-ups 3xmax at tempo [4010], rest 90-120sec
C. Group Metcon

Workout 3
A. RDL 4×8, rest 2mins
B1. DB Reverse Lunge Alternating 3×8 per side. Rest 45sec
B2. Pendlay Row 3×8-12, rest 45sec
C. 5mins: 20 double unders, 5 push-ups OR double under practice.
D. Side Plank, 2×45-75sec, rest 45sec between sides

Workout 4
3 sets, rest 45sec between exercises:
A1. Standing Single Arm DB Press, 5-10 reps
A2. Chin-up negatives, weighted if possible. 3 reps as slow as possible.
A3. Good Morning, 10reps
B. Group Metcon

Workout 1
A. Back squat 3×2.1.1, rest 15sec within cluster. Rest 3mins between sets
B. Group Metcon

Workout 2
A. Push press 5×2-3, rest 2-2.5mins
B. Group Metcon

Workout 3
A. Hang snatch. 7×2, rest 60-90sec
B. Drop snatch 5×2, rest 60-90sec
C. Snatch Grip Deadlift 4×3, rest 2-3mins
D. 7mins amrap: max reps strict chin-ups, 2 heavy TGU/side

Workout 4
A. Shoulder press 4×3.2.1, rest 15sec within cluster, rest 2-3mins between sets.
B. Group Metcon

Workout 5
A. 15mins snatch practice
B. Front Squat 4×1-2, rest 2.5-3mins
C. RDL 3×8
D. 5mins amrap: 8 toe to bar, 4 heavy DB Thrusters, 2 tall box jumps.

Workout 1
A. Snatch. 4×2 @80-85%
B. Clean and Jerk. Work to heavy single, then 3×1 @ 85%
C. Back Squat 4×3-6 [30x1]
D1. RDL 2×10
D2. Chins 2xmax [3010]

Workout 2
A. Bench Press 3×5, 1×5+ @ 82%, rest 2-2.5mins
B. Group Metcon

Workout 3
A. Snatch Pull + Hang Snatch 6×1 @ 75%
B. Muslce-up AMRAP 5mins
C. Group Metcon

Workout 4
A. Clean and Jerk 4×1 @ 85%
B. Press 3×5, 1×5+ @ 82%
C. Deadlift 3@80%, 3@85%, 2-3 @ 90%

Workout 5
A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 2-6 reps
Unbroken Double-Unders x 30-50 reps
Unbroken Strict Handstand Push-Ups x 6-12 reps

B.
2 sets of: Row 2000 Meters
Rest exactly 4 minutes between sets.