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January, 2014  // Posts published in January, 2014

Home » Archive for January, 2014

31 Jan WODs | Comments

Friday, January 31

Strength:

  • Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.   WOD: 4 rounds for time of:
  • Run, 200 m
  • 50 AbMat Sit-ups
  Cash Out:
  • Find your Turkish Get Up 10 Rep Max.
10 reps each arm.

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30 Jan WODs | Comments

Thursday, January 30

Lift:

  • Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.   For time:
  • 21 Power Cleans, 95/65 lbs
  • Run, 800 m
  • 15 Power Cleans, 95/65 lbs
  • Run, 800 m
  • 9 Power Cleans, 95/65 lbs

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29 Jan WODs | Comments

Wednesday, January 29

4 rounds for time of:

  • 20 Wall Balls, 20/16 lbs
  • 20 Ring Dips
  • 20 Box Jumps, 24/20 in

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28 Jan WODs | Comments

Tuesday, January 28

Strength:

  • 1) Every 15 seconds for 5 minutes (21 total reps):
  • 1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.   WOD:
  • Death By Run
With a continuously running clock perform:
  • Run 10 m in the first 1 min,
  • Run 20 m in the second 1 min
  • Run 30 m in the third 1 min
  • ... Continuing this for as long as you are able.

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27 Jan WODs | Comments

Monday, January 27

"Air Force" For Time:

  • 20 Thrusters 95/65 lbs
  • 20 Sumo Deadlift High Pulls 95/65 lbs
  • 20 Push Jerks 95/65 lbs
  • 20 Overhead Squats 95/65 lbs
  • 20 Front Squats 95/65 lbs
**Starting of every minute on the minute you perform 4 burpees ** (20 minute time cap) Post total time.

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24 Jan WODs | Comments

Friday, January 24

"Cindy XXX" As many reps in 20 mins as you can of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Air Squats
  • 15 Pull-ups
  • 30 Push-ups
  • 45 Air Squats
  • 20 Pull-ups
  • 40 Push-ups
  • 60 Air Squats
  • 25 Pull-ups
  • 50 Push-ups
  • 75 Air Squats
  • 30 Pull-ups
  • 60 Push-ups
  • 90 Air Squats

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23 Jan WODs | Comments

Thursday, January 23

For time:

  • 100 Kettlebell Swings, 53/35 lbs
  • 200 Jump Rope (Singles)s
  • Row, 500 m
  • 200 Jump Rope (Singles)s
  • 100 Kettlebell Ground to Overheads, 53/35 lbs

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22 Jan WODs | Comments

Wednesday, January 22

Strength:

  • Power Clean 3-3-3
Pick heaviest load.   3 rounds, 1 min per station, of:
  • Wall Ball, 20/16 lbs
  • Sit-up (medicine ball), 20/16 lbs
  • Medicine Ball Slam, 20/16 lbs
  • Medicine Ball Squat, 20/16 lbs
  • Russian Twist, 20/16 lbs
 

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21 Jan WODs | Comments

Tuesday, January 21

Strength:

  • Bench Press 3-3-3
    For time:
  • Run, 400 m
  • 30 Back Squats, 95 lbs
  • Run, 400 m
  • 20 Front Squats, 95 lbs
  • Run, 400 m
  • 10 Overhead Squats, 95 lbs

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20 Jan WODs | Comments

Monday, January 20

Strength:

  • Snatch Balance 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.   21-15-9 reps, for time of:
  • Box Jump, 24/20 in
  • Power Snatch, 75/55 lbs
  • Chest to Bar Pull Up

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