WODs for Jan 16 – 21, 2012

2mins @ 70% row, run, skip or bike
then 2-3 rounds:
- 15 Band pull aparts
- 15 Shoulder pass throughs
- 10 OH Squats

Monday
4mins Row or airdyne
2mins Rest
4mins AMRAP: 5 push-ups, 10 sit-ups, 20 double unders
2mins Rest
4mins AMRAP: 3 man-makers, 6 wall ball

Tuesday
3mins Max double unders, then, 4 sets:
30sec AMRAP: Toe to bar
30sec Rest
30sec AMRAP: Strict chin-ups
30sec Rest
30sec AMRAP: Ring dips OR push-ups
30sec Rest

Wednesday
5 rounds for time:
20 Dumbbell snatch (10/side) OR 10 OH Squat @ 50 1RM for intermediates
10 Burpees
* no squat rack for OHS

Thursday
For time: 21-15-9
- Ball slams
- Wall ball
- Box jumps

Friday
4 rounds for time:
7 Burpees
9 Russian KB Swings
Then Rest 4mins
Row or Airdyne 2min time trial for max calories

Saturday
In teams of three with only one teammate working at a time, complete as many rounds as possible in 15mins:
5 Man makers
10 Toes to bar

Workout 1
A. Back Squat 3×5, rest 2mins
B. Paused Back Squats 2×5 with 3sec pause at the bottom, rest 90sec
C. Group Metcon

Workout 2
A. Shoulder Press 3×8, rest 2mins
B1. Chins 2×4-8, rest 45sec
B2. Low box step-ups 15/side, rest 45sec
C. Group Metcon

Workout 3
A1. RDL 4×10
A2. Forward DB Lunge 4×6/side
B. 4 sets, rest as needed:
Perfect Push-ups 3×10 (weighted if possible)
TGU 3/side
Ring Rows 3×10
Row 150m as hard as possible
C. Accumulate 60sec in L-sit

Workout 4
A. Push Press 4×5, rest 2mins
B. DB Press 2×8-12, rest 90sec
C. Group Metcon

Workout 1
A1. Press 4×5 [32x1], rest 30sec
A2. Strict chin-ups [40x0], 4xmax reps, rest 2mins
B. Group Metcon

Workout 2
A. front squat 4×5 [30x2], rest 2-2.5mins
B. Group Metcon

Workout 3
A. 2 hang snatch + 2 OH Squat, 6 sets. rest 90sec
3 sets:
B1. Handstand push-ups, max reps. OR DB seated press 5-10reps, rest 30sec
B2. Skin the cat 3-5 reps, rest 30sec
B3. Low box step-up, 15 reps, rest 30sec
C. Snatch grip deadlift 4×4, rest 90sec
4 sets:
D1. RDL, 8reps, rest 30sec
D2. Support position on rings accumulate 30sec, rest 45sec

Workout 4
A1. Back Squat 4×5 @ 77-80%, rest 60sec
A2. Chin-ups 4×4-6, rest 90sec
B. Group Metcon

Workout 5
A. Hang Snatch + Hang Snatch + OH Squat 6×1, rest 60sec
B. Speed Deadlift 8×2 @ 50% on the minute. Move the bar as fast as possible.
C. Group Metcon

Workout 1
A. Snatch, work to heavy single, then 3×2 @ 85%, 2×1 @ @ 90%
B. Drop snatch + 2 OH Squat 3×1. Hold bottom position for 3sec.
C. Back squat 3×1.1.1

Workout 2
A1. Bench Press 4×1.1.1, rest 15sec within cluster. Rest 90sec
A2. Chins 4×1-3, rest 2mins
B. Group Metcon

Workout 3
A. 7mins, AMRAP muscle-ups
B. 5 sets: 8 heavy thrusters, row 200m. Rest 3.5mins

Workout 4
A. Clean and jerk, work to heavy single, then 3×1 @ 90%
B. Halting deadlift 4×3 with 3 sec pause at knee
C. Front squat 3×3 @ 80%

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