Daily WOD's

SATURDAY, JULY 6TH, 2013

WOD:

1) AQAP:

1000M ROW

80 KETTLEBELL SWINGS 70/53 (35#)

60 TOES-TO-BAR

40 BURPEE LATERAL BAR HOPS

20 SQUAT SNATCH 135/95 (65#)33:26

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FRIDAY, JULY 5TH, 2013

WOD:

1) FRONT SQUAT: 5 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 4×1 @ WEIGHT AS DEEMED FIT

88#, 98#, 103#, 108#, 108#, 113#, 103#, 103#

Warm-up as needed between sets. Upon starting work sets rest no more than 90 seconds between sets.

2) 10 MINUTE AMRAP:

10 POWER CLEAN 165/113 (88#)

10 HANDSTAND PUSH-UPS

3+1

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THURSDAY, JULY 4TH, 2013

WOD:

1) “BULL” – 2 ROUNDS AQAP:

200 DOUBLE-UNDERS (115)

50 OVERHEAD SQUATS 135/95 (53#)

50 PULL-UPS

1 MILE RUN

64:11

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TUESDAY, JULY 2ND, 2013

WOD:

1) SNATCH: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%

53#, 58#, 63#, 68#, 73#
Warm-up as needed. Upon starting your working sets, rest no more than 90 seconds between lifts. These are all full Squat.

2) CLEAN AND JERK: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%

63#, 73#, 83#, 93#, 98#
Warm-up as needed. Upon starting your working sets, rest no more than 90 seconds between lifts. These are all full Squat and Split Jerk.

3) AQAP:

100 BURPEES

7:40

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MONDAY, JULY 1ST, 2013

WOD:

1) BACK SQUAT: 5 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 4×1 @ WEIGHT AS DEEMED FIT

worked on form - keeping my knees out

83#, 93#, 103#, 113#, 113#, 118x3

Warm-up as needed to your first working set. Upon starting work to keep your rest to no more than 90 seconds between sets. Your final 4 singles can be at any weight you’d like, if you’re feeling strong after the 90% continue to go up, if it’s not your day, stay there or go lighter.

2) 3 ROUNDS AQAP:

7 MUSCLE-UPS (10 pushups/ 10 pullups)

15 SHOULDER-TO-OVERHEAD (73#)

400M RUN

Sub for Muscle-ups will be 10 Pull-ups and 10 Push-ups per round

15:42

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SATURDAY, JUNE 29TH, 2013

WOD:

1) “BADGER”- 3 ROUNDS AQAP:

30 SQUAT CLEANS 95/65 (53#)

30 PULL-UPS

800M RUN

48:07

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FRIDAY, JUNE 28TH, 2013

WOD:

1) HANG SNATCH: 5 X 2

worked on form - 53, 63, and 68

Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set.

2) HANG CLEAN: 5 X 2

83#, 88#, 93#

Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set.

3) AQAP:

100 DOUBLE-UNDERS

20 POWER CLEANS 185/123 (93#)

50 WALL BALLS 20/14

20 POWER SNATCH 135/95 (65#)

100 DOUBLE UNDERS 

arond 20 minutes

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WEDNESDAY, JUNE 26TH, 2013

WOD:

1) SPLIT JERK: 1-1-1-1-1-1-1

83#, 93#, 103#, failed 108#, 103#, 103#

Warm-up as needed, work through 7 heavy singles. All working singles should be within 80% of your heaviest for the day.Rest 90-120 seconds between sets.

2) 15 MINUTES AMRAP:

5 MUSCLE-UPS (10 pull ups)

10 HANDSTAND PUSH-UPS

15 TOES-TO-BAR

20 ALTERNATING PISTOL SQUATS

Substitution for Muscle-ups is 2x in some sort of Pull-up

3 rounds

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TUESDAY, JUNE 25TH, 2013

WOD:

1) 10 MINUTES EMOTM: 1 HANG POWER SNATCH + 1 POWER SNATCH @ 75-85% OF 1RM

63# (felt really good)

These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc.

2) 10 MINUTES EMOTM: 1 HANG POWER CLEAN + 1 POWER CLEAN @ 75-85% OF 1RM

started at 83# for 1, then 88# for 1, then 93# for 1, the rest 98#

These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc.

3) 3 ROUNDS FOR MAX REPS:

40 SECONDS ROW FOR CALORIES (8, 8, 8)

20 SECONDS REST

40 SECONDS  THRUSTERS 95/65 (63#, 8, 6, 5)

20 SECONDS REST

40 SECONDS KETTLEBELL SWINGS 70/53 (44#, 15, 12, 14)

20 SECONDS REST

84 reps total

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MONDAY, JUNE 24TH, 2013

WOD:

1) BACK SQUAT: 7 @ 75%, 6 @ 80%, 5 @ 85%

Wasn't feeling it, spent all weekend travelling and sitting so i did 83#, 93#, 98#

Rest 90-120 seconds between sets. Warm-up as deemed fit.

2) FRONT SQUAT: 7 @ 75%, 6 @ 80%, 5 @ 85%

Rest 90-120 seconds between sets. Warm-up as deemed fit.

Same, did lighter weights - 83#, 83#, 88#

3) DEATH BY CLEAN AND JERK:

Perform 1 Clean and Jerk 135/95 on the first minute (73#)

Perform 2 Clean and Jerks 135/95 on the second minute

Perform 3 Clean and Jerks 135/95 on the third minute

and so on  until you can no longer complete the prescribed reps in the minute

7+4

THURSDAY, JUNE 20TH, 2013

WOD:

1) 20 MINUTES EMOTM: ODD, 100M SPRINT, EVEN MOVEMENT OF CHOICE

4-5 butterfly pull ups 

Pick anything you like to work on, strength, gymnastics, skill, conditioning. This should be a movement that you struggle with. Make sure to warm-up appropriately for the runs as they should be max effort sprints.

2) 13 MINUTE AMRAP:

6 DUMBBELL RENEGADE ROWS 50/35 (25#)

20 ABMAT SIT-UPS

One Renegade Row will consist of 1 Row with the Left Hand, 1 Row with the Right Hand, and 1 Push-up

5+6

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WEDNESDAY, JUNE 19TH, 2013

WOD:

1) STRICT PRESS: 5-5-5

53#x3

Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets.

2) PUSH PRESS: 5-5-5

58#, 63#, 68#

Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets.

3) “HOLD ON”- 21-15-9 – AQAP:

DEADLIFTS 225/155 (103#)

TOES-TO-BAR

KETTLEBELL SWING 53/35 (35)

8:55

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TUESDAY, JUNE 18TH, 2013

WOD:

1) 8 MINUTES EMOTM: 2 SQUAT SNATCH @ 75-85% OF 1RM

63#

These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps.

2) 8 MINUTES EMOTM: 2 SQUAT CLEAN AND SPLIT JERK @ 75-85% OF 1RM

83#

These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps.

3) 12 MINUTE AMRAP:

10 POWER SNATCH 75/53 (45#)

20 WALL BALLS 20/14 (14)

40 DOUBLE-UNDERS

2+30

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MONDAY, JUNE 17TH, 2013

WOD:

1) BACK SQUAT: 6 @ 75%, 5 @ 80%, 4 @ 85%

6@103,  5@113,  4@113

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively.

2) FRONT SQUAT: 6 @ 75%, 5 @ 80%, 4 @ 85%

6@ 83#,  5@ 88#,   4@ 93#

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively.

3) “FRAN”-21-15-9 – AQAP:

THRUSTERS 95/65 (53#)

PULL-UPS (all butterfly)

6:55 

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SATURDAY, JUNE 15TH, 2013

WOD:

1A) 4 MINUTE AMRAP:

10 DEADLIFTS 225/155 (105#)

10 PULL-UPS

REST 2 MINUTES

1B) 4 MINUTE AMRAP:

10 DUMBBELL THRUSTERS 35/25 (20#)

10 BURPEES

REST 2 MINUTES

1C) 4 MINUTE AMRAP:

10 DEADLIFTS 225/155

10 PULL-UPS

REST 2 MINUTES

1D) 4 MINUTE AMRAP:

10 DUMBBELL THRUSTERS 35/25

10 BURPEES

got 5+5 for the dead lift/pull up and 4+4 on the burpee/thrusters

189 reps 

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FRIDAY, JUNE 14TH, 2013

WOD:

1) SNATCH: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5 X 1 @ WEIGHT AS DEEMED FIT

53#, 58#, 63#, 68#, 73#, worked at 83# and got it overhead and too far behind, tried 88 and got it overhead but failed

Warm-up as needed. Work through the given percentages then finish off with 5 more Singles and/or attempts at any weight you’d like. Heavier, or lighter, it doesn’t matter. Rest 90 seconds between your lifts.

2) AQAP:

60 DOUBLE-UNDERS (30)

20 SHOULDER-TO-OVERHEAD 225/155 (first 5 at 93#, rest at 88#)

60 DOUBLE-UNDERS

15 MUSCLE-UPS (30 pushups)

60 DOUBLE-UNDERS

1 MILE RUN

60 DOUBLE-UNDERS

Substitution for Muscle-up is 2x the amount in Push-ups or Dips

21:11

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WEDNESDAY, JUNE 12TH, 2013

WOD:

1) “LYNNE”- 5 ROUNDS FOR TOTAL REPS

MAX BODYWEIGHT BENCH PRESS 63# (11, 8, 8, 7, 7)

3 MINUTE REST

MAX STRICT PULL-UPS Red + purple first round (12), red band (6, 5, 5, 5)

3 MINUTE REST

There are a variety of interpretations to this workout, this how we will be doing it, how we’ve done it before, and how we will continue to do it. For today this will be our strength session. For scaling you should scale to loads/assistance so that you can get a bare minimum of 5 reps at each movement, or at least an average of 5 reps/rounds over the 5 rounds.

total reps= 74

2) 8 MINUTE UP LADDER

2 HANG POWER CLEANS 165/113 (83#)

4 KETTLEBELL SWINGS 70/53 (44#)

4 HANG POWER CLEANS 165/113

8 KETTLEBELL SWINGS 70/53

6 HANG POWER CLEANS 165/113

12 KETTLEBELL SWINGS 70/53

AND SO ON UNTIL 8 MINUTES IS UP

4+23 rounds

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TUESDAY, JUNE 11TH, 2013

WOD:

1) 10 MINUTES EVERY 30 SECONDS: 1 POWER SNATCH @ 80-85% OF 1RM

63# (worked on form, felt really good)

PERCENTAGE SHOULD BE OF YOUR MAX POWER SNATCH. IDEALLY THESE SHOULD BE CLEAN REPS, NOT DROPPING OUT SUPER WIDE. IF YOU FEEL MORE COMFORTABLE STARTING LIGHTER AND BUILDING HEAVIER THAT IS FINE.

Rest 5 minutes

2) 10 MINUTES EVERY 30 SECONDS: 1 POWER CLEAN + PUSH JERK @ 75-85% OF 1RM

93# (dropped under the jerk well)

Percentage should be based off of either your Power Clean or Push Jerk, whichever is the lower of the two. Starting lighter, around 75%, and building up weight through the minutes is perfectly acceptable.

3) 10 MINUTE AMRAP:

10 OVERHEAD SQUATS 155/105 (63#, sets of 5)

10 BURPEE PULL-UPS

3+1

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MONDAY, JUNE, 10TH, 2013

WOD:

1) BACK SQUAT: 5 @ 75%, 4 @ 80%, 3 @ 85%

Warm-up as needed. Rest 90 seconds between sets.

108#, 113#, 123#

2) FRONT SQUAT: 5 @ 70%, 4 @ 75%, 3 @ 80%

Warm-up as needed. Rest 90 seconds between sets.

88#, 93#, 98# 

3) 3 ROUNDS AQAP:

40 WALL BALLS 20/14 (9ft line)

400M RUN

17:50 

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FRIDAY, JUNE 7TH, 2013

WOD:

1) BACK SQUAT: 5-3-2-2-1-1-1

Warm-up appropriately and then work through 7 total sets of Back Squats. These should all be working sets, it shouldn’t be a bunch of light sets and then just one heavy one. They should all be working. You could use this as an opportunity to go for a PR if you’re feeling good, or you could just hit 3 heavy singles, up to you. Rest 90 seconds between sets.

63#, 83#, 103#, 113#, 123#, 128#, 133#

2) AQAP:

20 SQUAT SNATCH 155/105 (63#)

40 BURPEE LATERAL BAR HOPS

60 CHEST-TO-BAR PULL-UPS  (all butterflies)

18:52

did the pull ups all butterflies - more than half in sets of 5, the rest in 5's, 4's, 3's, and 2's

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WEDNESDAY, JUNE 5TH, 2013

WOD:

1) BENCH PRESS: 8-8-8-8-8

Warm-up as deemed fit. Work through 5 heavy sets of 8 Bench Press. Make use of the easy ability of having a spotter and work through some failed reps. We should see a set or two where you need assistance on your 8th rep. Rest 2-3 minutes between sets.

53#, 58#, 63#, 68#, 58#

2) 3 ROUNDS AQAP:

7 MUSCLE-UPS

14 FRONT SQUATS 155/105 (73#)

21 BOX JUMPS 30/24 (20)

Sub for Muscle-ups today is 14 Dips or Push-ups

13:05 (level 1)

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TUESDAY, JUNE 4TH, 2013

WOD:

1) SNATCH: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90%

Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat.

53#, 58#, 63#, 68#, 73#

2) CLEAN AND JERK: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90%

Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat and Split Jerk.

63#, 73#, 83#, 93#, 98# (didn't have time to do 98#)

3) 3 ROUNDS AQAP:

10 SHOULDER-TO-OVERHEAD 185/123 (88#)

200M RUN

80 DOUBLE-UNDERS (40)

17:15

(struggled with DU's)

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MONDAY, JUNE 3RD, 2013

WOD:

1) BARBELL LUNGES: 5-5-5-5-5

1 set is 5 reps per side. These should be 5 heavy sets. Make sure you really hit 5 heavy sets, if you haven’t done these ever, or in a long time it may take a handful of sets to get to your first working set. Rest 90-120 seconds between sets.

63#, 73#, 73#, 78#, 78#

2) 12 MINUTE AMRAP:

10 HANG POWER CLEANS 155/105 (85#)

15 PULL-UPS

20 WALL BALLS 20/14 (14#)

2+30

Extra work:

L sit tabata: 20 sec on, 10 off - 4 rounds (knees up, legs out as far as possible)
Strict press: 4 sets of 7, 20#
Butterfly practice 

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SATURDAY, JUNE 1ST, 2013

WOD:

1) “MCGHEE”- 30 MINUTE AMRAP:5 DEADLIFTS 275/185 (123#, all unbroken)
13 PUSH-UPS
9 BOX JUMPS 24/20
12+2 

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FRIDAY, MAY 31ST, 2013

WOD:

1) BACK SQUAT: 10-10-10

83#, 93#, 103#

These should be heavy Back Squat sets. A good weight to look for a HEAVY 10 is about 80-85% of your 1RM. Think about approaching this and warming up to that weight, trying to hit that for 10, and then tapering down from there, or if it felt too light going up more. Rest 2 minutes between sets.

2) “NATE”- 20 MINUTE AMRAP:

2 MUSCLE-UPS (6 ring rows)

4 HANDSTAND PUSH-UPS

8 KETTLEBELL SWINGS 70/53 (35#)

For subbing today the substitution will be 3x the amount in Pull-ups for Muscle-ups, and Stink Bugs or Strict Press for the Handstand Push-ups

6+8
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WEDNESDAY, MAY 29TH, 2013

WOD:

1) FRONT SQUAT: 2-2-2-2-2-2-2

Warm-up as deemed fit. Establish a heavy double. Your 6 other working sets should be within 80% of your heavy double. Rest 90 seconds between sets.
63#, 83#, 93#, 103#, 113#, 93#, 83#

2) “RAHOI”- 12 MINUTE AMRAP:

12 BOX JUMPS 24/20

6 THRUSTERS 95/65 (53)

6 BAR FACING BURPEES

6+13

TUESDAY, MAY 28TH, 2013

WOD:

1) SNATCH: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85%

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts.

53#, 58#, 68#, 73#  - struggled with 73, worked on catching it a little higher up so it didn't crush down on me 

2) CLEAN AND JERK: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85%

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts.

63#, 78#, 83#, 93#

3) “RANDY”- AQAP:

75 POWER SNATCHES 75/53 (45#)

Level 1, 6:50

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SATURDAY, MAY 25TH, 2013

WOD:

1) 25 MINUTE AMRAP:

5 DUMBBELL THRUSTERS 50/35 (25#)

10 BURPEES

20 DOUBLE-UNDERS

THEN…

10 DUMBBELL THRUSTERS 50/35

20 BURPEES

40 DOUBLE-UNDERS

THEN…

15 DUMBBELL THRUSTERS 50/35

30 BURPEES

60 DOUBLE-UNDERS

AND SO ON UNTIL 25 MINUTES IS UP

Level 1, 3+34

FRIDAY, MAY 24TH, 2013

WOD:

1) PUSH JERK: 3-3-3-3-3 63#, 73#, 78#, 83#, 88# (88# = 3RM)

Warm-up as deemed fit. Work through 5 heavy sets. Goal is to establish a heavy 3 for the day and to ensure you have 4 other working sets within 80% of that weight. Rest 90-120 seconds between sets.

2) 3 ROUNDS AQAP:

400M RUN

7 MUSCLE-UPS (10 pull ups and 10 push ups)

10 POWER CLEANS 165/113 (93#)

16:02

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THURSDAY, MAY 22ND, 2013

21 HSUP's, 21 Front Squats (65#), 100 DU's

15 HSPU's, 15 Front Squats, 75 DU's

9 HSPU's, 9 Front Squats, 50 DU's

Rx, did half the DU's

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WEDNESDAY, MAY 22ND, 2013

WOD:

1) “CINDY” – 20 MINUTE AMRAP:

5 PULL-UPS

10 PUSH-UPS

15 AIR SQUATS

Rx, 11 rounds

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TUESDAY, MAY 21ST, 2013

WOD:

1) SNATCH COMPLEX: 1-1-1-1-1

53#, 63#, 73x3

1 Complex will consist of 1 Power Snatch, 1 Snatch, 1 Hang Snatch, 1 Overhead Squat. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets.

2) CLEAN COMPLEX: 1-1-1-1-1

73#, 83#,  88#, 93#, 98# 

1 Complex will consist of 1 Power Clean, 1 Clean, 1 Hang Clean, and 1 Jerk. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets.

3) 3 ROUNDS AQAP:

10/SIDE ALTERNATING DUMBBELL SNATCH 70/50 (30#)

15 TOES-TO-BAR

20 BURPEES

16:19

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MONDAY, MAY 20TH, 2013

WOD:

1) 1 1/4 Back Squat: 2-2-2-2

73#, 83#, 93#, 103#

2) 1 1/4 Front Squat: 2-2-2-2

63#, 73#, 83#, 88#

3) 10 MINUTE AMRAP:

7 POWER SNATCH 95/64 (53#)

10 WALL BALLS (14#)
5+8

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WEDNESDAY, MAY 15TH, 2013

WOD:

1) 3-POSITION SNATCH: 1-1-1-1-1

Warm-up as deemed fit, then work through 5 working sets of 3-Position Snatch. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets.

53#, 63#, 63#, 63#, 63#  (very tired, didn't feel great)

2) 3-POSITION CLEAN: 1-1-1-1-1

Warm-up as deemed fit, then work through 5 working sets of 3-Position Clean. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets.

63#, 73#, 78#, 83#, 88#

3) 10 MINUTE AMRAP:

10 POWER SNATCH 75/53

10 HAND RELEASE PUSH-UPS

Rx  4+8

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TUESDAY, MAY 14TH, 2013

WOD:

1) “EVA”- 5 ROUNDS AQAP:

800M RUN

30 KETTLEBELL SWINGS 70/53 (35#)

30 PULL-UPS

51:47

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MONDAY, MAY 13TH, 2013

WOD:

1) PAUSE BACK SQUAT: 3-3-3-3

Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up.

2) PAUSE FRONT SQUAT: 3-3-3-3

Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up.

3) “GRACE”- AQAP:

30 CLEAN AND JERKS 135/95 (83#)

5:51

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SATURDAY, MAY 11TH, 2013

WOD:

1) 30 MINUTE AMRAP:

10 CHEST-TO-BAR PULL-UPS

20 SHOULDER-TO-OVERHEAD 95/65 (53#)

30 AIR SQUATS

40 DOUBLE-UNDERS

5+60


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THURSDAY, MAY 9TH, 2013

WOD:

1) 15 MINUTES EMOTM: 0:00, 3-5 PERFECT PRESSES, 0:30, MOVEMENT OF CHOICE 1-5 REPS

Did 3 HSPU's on 0:00  and 1 pistol on each leg on 0:30

2) 12 MINUTE AMRAP:

12 DEADLIFTS 155/105

12 WALL BALLS 20/14

12 ABMAT SIT-UPS

RX 4+35


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WEDNESDAY, MAY 8TH, 2013

WOD:

1) BACK SQUAT: 5-5-5

93#, 103#, 113#

2) FRONT SQUAT: 5-5-5

68#, 78#, 88#

3) AQAP:

21 TOES-TO-BAR

16 THRUSTERS 135/95 (65#)

9 MUSCLE-UPS (18 CTB)

15 TOES-TO-BAR

12 THRUSTERS 135/95

7 MUSCLE-UPS (14 CTB)

9 TOES-TO-BAR

8 THRUSTERS 135/95

5 MUSCLE-UPS (10 CTB) 

13:26

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TUESDAY, MAY 7TH, 2013

WOD:

1) HANG SNATCH + SNATCH: 1-1-1-1-1-1-1

53#, 53#, 63#, 63#, 68#, 73#, 78#

2) AQAP:

800M ROW

40 HANDSTAND PUSH-UPS

20 SQUAT SNATCHES 185/123 (63#)

800M RUN

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MONDAY, MAY 6TH, 2013

WOD:

1) “CROSSFIT TOTAL”

ESTABLISH A 1RM BACK SQUAT 146#

ESTABLISH A 1RM STRICT PRESS 68#

ESTABLISH A 1RM DEADLIFT 188# 

402

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 SATURDAY, MAY 4TH, 2013

WOD:

1A) “NANCY”- 5 ROUNDS AQAP:

400M RUN

15 OVERHEAD SQUATS 95/65 (53#)

Rest Exactly 10 minutes

1B) “HELEN”- 3 ROUNDS AQAP:

400M RUN

21 KETTLEBELL SWINGS 53/35 (35#)

12 PULL-UPS

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WEDNESDAY, MAY 1ST, 2013

WOD:

1) OVERHEAD SQUAT: 5-3-2-1-1-1-1

63#, 68#, 73#, 78#, 83#, 93#

2) 30-20-10 – AQAP:

HANDSTAND PUSH-UPS (15-10-5)

PULL-UPS

POWER SNATCH 75/53 (45#)

21:07