Friday WOD 3/1/13

Warmup
Dodgeball
——————————————-
5 – Front Squats @ 70%
3 – Front Squats @ 80%

Set 1
3 – Front Squat @ 87.5%

Set 2
Races (Ample rest time between, Penalty Burpees given out for each race depending on placing 1st = 0 Burpees, Last = 10, ranged between depending on class size. Additional penalty burpees given out for overall finish, 1st =0, Last = 25. Penalty burpees done at end of class. If anyone with more burpees finishes before someone with less burpees that person will do an additional 5 burpees per person who completes their burpees before them. I pity da foo.)
20 – Burpees
21 – 95#/65# Thrusters
30 – KBS 1.5pd/1pd
40 – Pullups
10 – Rope Climbs

nothing like a good dodgeball warmup

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Thursday WOD 2/28/13

Warmup
3 Rounds
10 – Good Mornings
6 – OHS
6 – Pushups
—————————————
5 – Front Squats @ 70%
3 – Front Squats @ 80%

Set 1
2 – Front Squat @ 90%

Set 2
4 x ME Strict Deficit HSPU into Kipping [30s rest]
4 x 8 Weighted Step-Ups (from ground) @ 30% 1RM Back Squat [30s rest]
4 x 10-12 Explosive Pushups [30s rest]
4 x 8-10 Weighted AbMat Sit Ups [30s rest]

Set 3
Partners, 45#/25# Plate OH while partner works.
Overall rep structure is 12-10-8-6-5-4-3-2-1
12 – C2B Pullups
12 –135#/95# Power Cleans
——————-Switch Partners———————-
10 – C2B Pullups
10 –135#/95# Power Cleans
——————-Switch Partners———————-
8 – C2B Pullups
8 –135#/95# Power Cleans
——————-Switch Partners———————-
etc.

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Wednesday WOD 2/27/13

Warmup
2 Rounds
2 – Back Rolls
20 Double Unders
8 – Shoulder Dislocations
4 – Wall Walk Ups
——————————–
5 – Front Squats @ 65%
3 – Front Squats @ 75%
3 – Front Squats @ 85%

Set 1
1 – Front Squat @ 95%

Set 2
12.4
12 Min AMRAP
150 – Wallballs (20#/14# to 10’/9’)
90 – Double-Unders
30 – Muscle-ups

Looking strong Dee

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Tuesday WOD 2/26/13

Warmup
Agility
——————-
5 – Front Squats @ 70%
3 – Front Squats @ 80%

Set 1
2 – Front Squats @ 87.5%

Set 2 (45 Minute Timecap)
400m Run
40 – Abmat Situps
30 – Air Squats
20 – Lateral Shuffles
10 – Burpees
600m Run
30 – Abmat Situps
20 – Air Squats
10 – Lateral Shuffles
5 – Burpees
800m Run
20 – Abmat Situps
10 – Air Squats
5 – Lateral Shuffles
1 – Burpee
1000m Run
10 – Abmat Situps
5 – Air Squats
1 – Lateral Shuffles
1 – Burpee
1200m Run
5 – Abmat Situps
1 – Air Squats
1 – Lateral Shuffles
1 – Burpee
1600m Run
1 – Abmat Situps
1 – Air Squats
1 – Lateral Shuffles
1 – Burpee

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Monday WOD 2/25/13

Warmup
3 Rounds
2 – Inch Worms
15 – Double Unders
4 – Soft Ball Pullups
10 – Good Mornings
—————————-
5 – Front Squats @ 65%
3 – Front Squats @ 75%

Set 1
3 – Front Squats @ 85%

Set 2
4 x 4-6 Ring Muscle Ups [30s rest]
4 x 8 Full Squat Cleans @ 50% 1RM Clean [30s rest]
4 x 10-12 Cockroach Crunches [30s rest]
4 x 8 Deadlifts @ 50 – 60% 1RM DL[30s rest]

Set 3
Partners scored by total reps of Front Rack to OH
5 Rounds
2 Min AMRAP
3 – Box Jumps @ 44”/32”
6 – Burpees over Bar
9 – Pushups
6 – Ground to OH @ 50% 1RM Clean
ME Unbroken Front Rack to OH @ 50% 1RM Clean
[2 min rest while partner goes]

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