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Monthly Archive for: ‘June, 2012’

6/30/12 Sat

For Time
21-18-15-9
WBS (20/14)
3 Burpees
SDHP (80/58)
3 Burpees
Air Squats
3 Burpees
Push Press (80/58)
3 Burpees
Hang Power Clean (80/58)
1 Island Run

6/29/12 Fri

1000m Row
Cleary Run
25 DU (sub: 75 singles 15 Burpees)

3 Sets
3 of each grip (Pro-Alt-Rev Alt.-Sup) Dead Hang Pull Ups
21’s (7 beg. Rom – 7 full Rom – 7 end Rom) -start w/ empty bar guys add 5 to 15 per set girls add 5 to 10
no failed sets
Rest 1-3min between sets

750m Row
70th Run
25 DU (sub 75 & 15)

Time Permitting There’s Icing.
3 Sets
Dips – AMRAP not to exceed 20 reps-1st set unassisted, add 1 set of chains per set if able to hit 20 reps
Rest 1-3min between sets

6/28/12 Th

Compare To 7/25/11

For Time
1 Island Run
2 Box Jumps (30/24)
3 T2B
4 Dips
5 Push Ups
6 Sit Ups
7 AKBS (32/20)
8 Pull Ups
9 Slam Balls (25/15)
10 HSPU

6/27/12 Wed

5×3 Push Jerk
4×2 Clean pull
3×1 Clean and Jerk
Build to a Heavy on ea of the movements.

7 Rounds
7 Clean -Any Way- (135/95)
7 Burpee Box Jump Air Squat (20/16)
7 DU (sub:21 Singles & 7 Burpees)
Buy Out:
7 Clean & Jerk

6/26/12 Tues

5×8 OH Squats

5×5 Rev Grip BB Row
5×5 Dead Hang Pull Ups

4×6 Front Squats

5×5 Dips
5×5 Clean Pulls

6/25/12 Mon

Island Run (sub: 200m Row = Sx)
50 DU (sub: 5 Push Ups, 10 Air Squats, 20 Burpees)
12 Snatch – Any Way- (100/70)
10 Back Thrusters (100/70)

Island Run
40 DU (4 PU, 8 AS, 15 Burp.)
10 Snatch
8 Back Thrusters

I-Run
30 DU (3, 6, 10)
8 Snatch
6 B-Thrusters

I-Run
20 DU (2, 4, 5)
6 Snatch
4 B-Thrusters

Buy Out:
5 Burpees over Bar
5 Clean and Jerk (100/70)
– Clean can be Any Way & Jerk can be Any Way –

6/25/12 Mon

Island Run
50 DU (sub 5 Push Ups, 10 Air Squats, 20 Burpees)
12 Snatch – Any Way- (100/70)
8 OH Squat (100/70)

Island Run
40 DU (4 PU, 8 AS, 15 Burp.)
10 Snatch
6 OH Squat

I-Run
30 DU (3, 8, 10)
8 Snatch
4 OH Squat

I-Run
20 DU
6 Snatch
2 OH Squat

Buy Out:
5 Burpees over Bar
5 Clean and Jerk (100/70)

6/23/12 Sat

Start the wod with 5 burpees
then do as many thrusters as possible until the start of the next min.
continue this format until 100 thrusters are completed

100 Thrusters
5 Burpees Every Minute on the minute

6/22/12 Fri

Build to a heavy 2 rep Push Jerk

Clean & Jerk – 4″ to 6″ drop on clean & use split on jerk.
3x 70%; 80%; & 90% of 2 rep max push jerk

3 Rounds
12 WBS (20/20-1/2 & 1/2)
10 Air Squats
8 Pull Ups
6 Thrusters (105/75)
4 T2B
2 HSPU on Rower Wall
island Run out 3 in 2 ( there is 5 burpee penalty for using wrong door)

Time Permitting – There Is Icing For The Cake

6/21/12 Th

Shoulder Press 12-9-7-5
Push Press 10-7-5-3
Power Clean 4×3

Start Main wod by 20 till the hour

21-15-9

Clean Any Way (115/80)
Shoulder To Over Head (115/80)
Back Squat (115/80)
Row For Cal
DU (sub: singles & burpees same # as round)

6/20/12 Wed

Brian and Vanessa are going back to Wi. in honor of there time with us we will be performing a wod suggested by
Brian .
Brian’s Song- A Chipper

1 Island Run
5 HSPU (sub 5 pike push ups)
200m Row
2 Rope Climbs
10 Burpee Box Jumps (24″ over box/20″ over box)
20 Dips (20lb chain/BW)
30 KB Snatch – 15 per side (24k/16k)
40 Pull Ups
50 KB SDHP (32k/24k)
60 Air Squats
70 DU (sub 150 singles & 75m Row & 35 sit ups & 15 burpees)
2 Rope Climb
200m Row
5 HSPU
1 Island Run

6/19/12 Tues

Choose A Hero:
Tyler
5 Rounds
7 Muscle Ups (sub: 3 Dead Hang Chest 2 Bar Chin Ups & 4 Chin to Metal Dips x 3)
21 SDHP (95/65)

Wittman
7 Rounds
15 KBS (24/16)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

6-18-12 Mon

SP 5×3

4 Rounds
70th Run
2 Clean & Jerk (95/65) *use squat clean and split jerk in this movement*
4 PP or PJ from back (95/65)
6 OH Squats (95/65)
8 Hang Power Clean (95/65)
10 WBS (20/14)

6//15/12 Fri

21-15-12-9

Air Squats
Push Press (75/53)
Sit Ups
SDHP (75/53)
Clean – Any Way- (75/53)
Buy Out:
5 squat clean & jerk (75/53)
(Use split jerk)
RX = unbroken sets of ea exercise in addition to wt.
As well as good mechanics.

6/14/12 Th

Shoulder Press 5×3 build to a heavy 3
Front Squat 5×3 build to a Heavy 3

1 cycle of Bear Complex – Build to Heavy
Focus on mechanics – explosiveness in the movements

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