WODs for Jan 9 – Jan 14, 2012

2mins at 70%, run, row, skip, or bike
2-3 rounds of:
6-10 plank walk-outs with a push-up on each rep
10 lunges per side
10 good mornings

Monday
For time:
Complete 100 double unders (or 200 singles), then 2 rounds:
40 wall ball
20 burpees

Tuesday
5 sets:
30sec max box jumps
30sec max KB swings
30sec max man makers
rest 60sec

Wednesday
In teams of 2, with only one person working at a time
Complete: 2500m row (or 175 cals on airdyne) and 50 pull-ups.

Thursday
For time:
15-12-9
Heavy DB Thrusters @ 55% 1RM push Press
Burpees

Friday
Test WOD
5 rounds for time:
15 push ups
15 wall ball
25 double unders

Saturday
3mins airdyne or row
1min rest
3mins 10 push-up, 10 sit-up, 10 body weight squat
1min rest
3mins turkish get-up, max reps. 2/side, then alternate.
1min rest
3mins 10 push-up, 10 sit-up, 10 body weight squat

Workout 1
A. Back Squat 3×5, add 5-10lbs from last time. rest 2mins
B. Back Squats 2×6 at strict tempo [50x0], rest 90sec
C. Group Metcon

Workout 2
A. Shoulder Press 5×3, rest 2mins. Add 2-5lbs from last workout with sets of 3.
B. Chin-ups 3xmax reps, rest 90sec
C. Group Metcon

Workout 3
A. Deadlift 3×3, ramping sets.
B1. Low Box Step-up 3×15 OR Poliquin step-ups 3×20, rest 20sec
B2. Sweeping DB Rows 3×8, rest 20sec
C. Group Metcon

Workout 4
3 sets:
A1. Alternating Standing DB Press 8 reps per side, rest 45sec
A2. FFESS 8 reps per side, rest 45sec
A3. Front Plank 60sec, rest 90sec
B. Group Metcon

Workout 1
A. back squat 1RM
B. shoulder press 1RM
C. chin-up 1RM
D. 5min double under practice

Workout 2
A. 3 sets with 45sec rest between exercises:
- max pull-ups
- 4 TGU/side
- 20 airdyne all out
B. Group Metcon

Workout 3
A. Hang snatch. 7×2, rest 60sec
B. Drop snatch 5×2, rest 60-90sec
C. Group Metcon

Workout 4
A1. RDL 4×8, rest 60sec
A2. FFESS 4×8/side, rest 60sec
B. Group Metcon

Workout 5
A. snatch pull + hang snatch 10×1, rest 60sec
B. push press 3×3 @ 80-85%, rest 60sec
C. Group Metcon

Workout 1
A. Snatch, 4×1 @ 90%
B. Drop snatch 3×1
C. Front squat 4×2 @ 90%

Workout 2
A1. Press 4×1.1.1, rest 15sec within cluster. Rest 90sec
A2. Chins 4×2-5, rest 2mins
B. Group Metcon

Workout 3
A. 5 sets: 8 touch and go power clean and over head, 12 burpees as fast as possible. Rest 2mins
B. Row 2000m

Workout 4
A. Clean and jerk 6×1 @ 75%
B. Clean pull 3×2 @ 110%
C. back squat 3×3@85%

Workout 5
A. Bench 4×2-3, rest 2-3mins
B. Pendlay row 4×6, rest 60sec
C. Group Metcon