Archives

Monthly Archive for: ‘March, 2012’

3/31/12 Sat

30-25-20-15-10
Wall Ball Shots (20/14)
Air Squats
KBS (24/16)
DU (sub singles 3:1)
At the end of ea round complete
5 Burpees with an overhead clap
Island Run

3/30/12 Fri

Snatch Work

3 Rounds For Time
12 PP (115/75)
10 Box Jumps @ 20″
8 Dips (20# Chain & C2M / BW)
10 Box Jumps
4 Renegade Rows
10 Box Jumps
Cleary Run after Round 1
70th after 2
400 after 3

3/29/12 Th

Front Squats- 1×[email protected] bar – 5×5 – 1 x max reps to [email protected]% of 5RM

10min AMRAP

6 Hang Power Clean (115/75)
8 Front Squats (115/75)
10 SDHP (115/75)

3/28/12 Wed

SP 4-4-4
PP 3-3-3
PJ 2-2-2
SJ 1-1-1

12-9-6 (Island Run after each round)
Thrusters (135/88)
Burpees
DU

3/27/12 Tues

Power Cleans
warm up sets 3-3-3
work sets 2-2-2
Heavy Sets 1-1-1

5 RFT
3 Hang Squat Cleans (155/103)
6 Box Jumps (30/24)
10 per side Lat Jumps over Bar

3/26/12 Mon

Buy In:
70th Run
10 Burpees
5 HSPU (sub 15 push ups)

5RFT
1 Rope Climb (Rx requirement only)
5 KBS (32/24)
10 WBS ([email protected]/[email protected])
15 DU (sub 15 attempts and 100 singles)

Buy Out:
5 HSPU (sub 15 push ups)
10 Burpees
70th Run

3/24/12 Sat

3 Rounds For Time
5 Burpees
10 Sit Ups
15 C&J (115/75)
20 DU (sub 100 singles)
70th Run

3/23/12 Fri

DU: 2 min – 1 min – 30 sec
WBS: 2 min – 1 min – 30 Sec
KBS: 2 min – 1- min- 30 Sec

12.5 Rx
12.5 @ 10min for Scaled

3/22/12 Th

Cleary Run
21 DB Snatch per side
21 Squat Jumps
21 Push Ups

70th Run
15 DB Snatch per side
15 Squat Jumps
15 Push Ups

Cleary Run
9 Db Snatch per side
9 Squat Jumps
9 Push Ups

70th Run

3/21/12 Wed

Front Squat 5-5-5-5-5
Clean High Pull 2-2-2-2-2

10 min AMRAP
3 Power Cleans (155/103)
5 Burpees over Bar
7 Pull Ups

3-20-19 Tues

Power Clean 3-3-3-2-2-2-1-1-1

5 Rounds For Time – 20 Min Wod Cap – Rx Cap 15min
16 DU (Sub 100 Singles)
8 Dead Lifts (225/150)
4 Dips (40lb chain&chin to metal/BW)
2 HSPU – No Pillows No plates-Full Extension-Head To The Floor-Back To Full Ext. (Rx Requirement Only)
Non Rx: 5 strict push ups and Island Run in place of HSPU

3/19/12 Mon

BB Row 12-10-8-6-4

Runnin Wit Da Broke Down Baby Bear!
200m Run
10 Power Cleans (95/65)
10 Front Squats (95/65)
10 STO (95/65)
10 Back Squats (95/65)
10 STO (95/65)

200m Run
8’s

200m Run
6’s

200m Run
4’s

200m

3/17/12 Sat

70th Run
10 GTO (95/65)
10 Box Jumps (24/20)
70th Run
10 GTO
10 Box Jumps
400m Run
10 GTO
10 Box Jumps
2 Island Runs
10 GTO
10 Box Jumps
1 Island Run

3/16/12 Fri

Begin with empty bar. Increase weight ea. set
SP: 12-10-8-6-4-3
PP: 3-3-3
PJ: 2-2-2
SJ: 1-1-1

12.4
12min AMRAP
Karen
90 DU (Sub singles for remaining time of Wod)
30 MU (Sub Pull Ups if you don’t have MU)

If you are doing 12.4 for the open you will begin there and the overhead work will be an optional strength wod for after completing 12.4

3/15/12 Th

Heaving Snatch Balance 5×3
Snatch Balance 5×2

3 Rounds For Time
10 OH Squat (95/65)
10 per side Stationary Lunges 5 front 5 back (95/65)
10 BB Rev Grip Rows (95/65)
10 per side Lat Jumps over Bar

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