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January, 2015  // Posts published in January, 2015

28 Jan WODs | Comments

Wednesday, January 28

SWOD:

  • Bear Complex 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • Run, 800 m
  • 30 Abmat Sit Ups
  • 30 Front Squats, 115/80 lbs
  • 30 Toes-to-bars
  • 30 Power Cleans, 115/80 lbs
  • Run, 800 m

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27 Jan WODs | Comments

Tuesday, January 27

SWOD:

  • Find your Bench Press 5 Rep Max
Complete as many rounds as possible in 10 mins of:
  • 15 Wall Balls, 20/16 lbs
  • 15 Sumo Deadlift High-pulls, 95/65 lbs

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26 Jan WODs | Comments

Monday, January 26

SWOD:

  • Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • Run, 400 m
  • 21 Kettlebell Swings, 1.5/1 pood
  • 12 Pull-ups

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23 Jan WODs | Comments

Friday, January 23

SWOD:Every 1 min for 5 mins do:

  • 3 Power Cleans, 135/95 lbs
  • Push-up, 1 min
Max effort with remaining time for Push Ups. 5 rounds for time of:
  • 5 Deadlifts, 275/195 lbs
  • 25 Sit Ups

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22 Jan WODs | Comments

Thursday, January 22

IMG_9192SWOD:

  • Back Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 10 mins of:
  • 7 Back Squats, 135/95 lbs
  • 7 Burpee Box Jumps, 24/20 in
  • 7 Toes-to-bars

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21 Jan WODs | Comments

Wednesday, January 21

2015-01-20 09.27.40-1SWOD:

  • Shoulder-to-Overhead 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 15 Ground To Overheads, 135/95 lbs
  • Run, 800 m
  • 15 Power Cleans, 135/95 lbs
  • Run, 400 m
  • 15 Deadlifts, 135/95 lbs
  • Run, 800 m

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20 Jan WODs | Comments

Tuesday, January 20

2015-01-20 09.36.31-1SWOD:

  • Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. 5 rounds for time of:
  • Run, 200 m
  • 7 Snatches, 115/80 lbs
  • 10 Medicine Ball Slams, 20/16 lbs

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20 Jan WODs | Comments

Monday, January 19

"Fight Gone Bad" 3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
  • Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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16 Jan WODs | Comments

Friday, January 16

SWOD:

  • Deadlift 3-3-3
WOD: Diane 21-15-9 reps, for time of:
  • Deadlift, 225/155 lbs
  • Handstand Push-up

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14 Jan WODs | Comments

Wednesday, January 14

SWOD: As many rounds as possible in 10 mins of:

  • Clean, pick load
Sets of 2, 3, … are touch and go! 3 rounds for time of:
  • 400 m Run
  • 7 Hang Power Cleans 135 lbs
  • 15 Pull-ups

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