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Life changing fitness

WOD - Jan 31, 2014

1/30/2014

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Strength/Skill:
OverHead Squat
10:00 Emom
2 reps OH Squat

Metcon:
100 OH Squats (95/65)
Start with 5 burpees and every time the bar is dropped, do 5 burpees.

Competitive Bonus:
Gymnastic BenchMarks:
Find max Chest to Bar Pull ups
Rest 5-8:00
Find Max Pull Ups


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WOD - Jan 30, 2014

1/29/2014

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Parter “DT”
10 Rounds for time of:

12 Deadlifts, (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

(Alternate Rounds)

Competitive Bonus:
10:00 3 Rep EMOM
Stiff Leg Deadlift

(MAINTAIN FORM! Don’t worry about going to heavy!)


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WOD - Jan 29, 2014

1/28/2014

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MetCon:

“Double up ButterCup”

22:00 AMRAP
2, 4, 8, 16, 32, 64, etc

Double Unders
KB Swings (55/35)
Box Jumps
V-Ups

Competitive Bonus:

10:00 to Find max unbroken Double unders
3x 1:00

Then:
Row for Calories
Rest 2:00 between rounds

Then:
10:00 AMRAP
Row for Meters


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WOD - Jan 28, 2014

1/27/2014

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MetCon:
Jerk (185/135#)
10.9.8.7.6.5.4.3.2.1
Pull Ups
2-4-6-8-10-12-14-16-18-20


Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.  

Competitive Bonus:
Front Squat
5x5 across

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WOD - Jan 27, 2014 - "Burpeecide"

1/26/2014

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MetCon 1:
5 Rounds:
1 Round Burpee Suicides
1 rope Climb

MetCon 2:
5 rounds:
Run 400 meters
15 Dumbbell Deadlift Burpees (50/30)

Competitive Bonus:
Find 5RM Touch and Go Clean
Work on smooth transition

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WOD - Jan 23, 2014 - "Open Test"

1/23/2014

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1.  Back Squats
Back Squat, 7x5 Across

2.  Metcon

"The Open Test"
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 
40 Toes To Bar
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Competitive Bonus:

If did not complete WOD, finish, then work on your weakness from above


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WOD - Jan 23, 2014

1/22/2014

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MetCon 1:
10 – 1
KB Swings (75/55)
1-10
HSPU
(10,1,9,2,8,3, etc)
10:00 CAP

MetCon 2:
Buy in:
100 Double Unders

21-15-9
Hang Clean (135/95)
Ring dips

Cash out:
20 Burpees

Competitive Bonus:
Hand Stand Walk for Distnace
Hand Stand Push Up Kipping for Depth
(If able use Paralletts)




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WOD - Jan. 22, 2014

1/21/2014

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Strength:
Jerk:
2-2-2-2-2-2

MetCon:
“Running ANNIE” 
50-40-30-20-10:
Double Unders
Sit-Ups
Run 200m at the start of each round

Competitive Bonus:
1 Round of Burpee Suicides
Rest until 2:00 mark
250m row
Rest until 4:00 mark
Repeat for 5 rounds

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WOD - Jan 21, 2014

1/20/2014

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METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row

Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

Competitive Bonus:
SUMO Deadlift
4-4-4-4-4

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WOD - Jan 20, 2014 "Cindy XXX"

1/19/2014

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"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Try to complete as many sets as possible unbroken

20:00 MOB WORK

Competitive Bonus:

Butterfly Pull Ups
Chest to Bar ideal

300m Wheel barrow plank hold

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