Feb 27, 2013

2-28-13 WOD

Strength-3x5 push press(RX heavy as possible/scaled- weight that perfect form can be maintained)

Challenge- hollow hold for time

WOD-3rds 800m run, 1:1 rest
25 burpee penalty for +5 sec deviation from fastest time

Feb 26, 2013

2-27-13 WOD

Skill-muscle up skill transfer practice

Challenge-1min ME(max effort)muscle up, 1min rest, 1min ME muscle up

WOD 21-15-9
OHS 95/65
Pull ups
Then 1 min rest
2min AMRAP double unders
Score=21-15-9 time+du reps

Feb 24, 2013

2-25-13 WOD

Skill- 4 min cumulative L-sit

Challenge-handstand hold/time

WOD Tina's bday WOD
3 Rds for time
20 push ups
10 burpees
40 sit ups
10 burpees
60 air squats
10 burpees

Feb 21, 2013

2-22-13 WOD

Challenge-Max effort false grip dead hang for time

Skill- pull-up progressions/thruster efficiency

WOD-"12.5" ascending Fran ladder
7min AMRAP
Thruster (100/65)
C2b pull up
3/3,6/6,9/9,12/12,15/15,18/18,21/21 etc.

Feb 20, 2013

2-21-13 WOD

Challenge-7x1 squat snatch (increase each set) 2:00 between sets.

WOD- "Randy"
75 power snatch for time (75/55)

Feb 19, 2013

2-20-13 WOD

Challenge-2rds Max effort KB push jerk(53's/35's) 1min rest between

WOD- For time
50 double unders
10 Burpees
20kb swing(70/53)
30box jump(30/24")
40push ups
50k2e
500m row

Feb 18, 2013

2-19-13 WOD

Challenge-side planks for time
Max effort L,R,L,R (no break between, switch sides as soon as fail)Score=total time of all 4 holds.

Mob-hip mobility

WOD- 15-12-9-6-3
Front Squat/200m sprint(between squat sets) 95/65
After last sprint(no break)1min AMRAP unbroken hang power cleans 95/65
2 scores-WOD time/#reps

Feb 17, 2013

2-18-13 WOD

WOD
21-15-9
HSPU
Ring Dips
Pull Ups

Challenge:
Static Ring Hold

Skillz: Handstands

Feb 15, 2013

2-15-13 WOD

WOD
15min AMRAP 
3 wall walks 
6 burpees 
9 squat cleans 95/65 
400m Run

Challenge: Max height box jump

Feb 13, 2013

2-14-13 WOD

Valentines Partner WOD

Challenge- 50 MB sit ups (will send u a demo video)

WOD-12 min AMRAP
RX Scaled
30 GTO (95/65) (75/45)
30 GTO (135/95)(95/55)
30 GTO(185/115)(115/65)
30 GTO (205/135(135/75)

Feb 12, 2013

2-13-13 WOD

Challenge- 2:00 max effort Push-ups (no flash)
WOD- 3 Rds
1000m row
1:1 rest
10 burpee penalty for each round that differs +10 seconds from fastest 1000m row.

Feb 11, 2013

2-12-13 WOD

Challenge- Tabata L-sit/knee raise
WOD- "12.4"
12 min AMRAP
150 wall balls
90 double unders
30 muscle ups
Same standards as 2012 open!

Feb 10, 2013

2-11-13 WOD

Strength- 10min establish mechanics/1rm Turkish get up
Mob-shoulder mobility
WOD- 5 Rds
5 KB hang snatch L 53/35
5 KB OHS Left 53/35
5 KB hang snatch R
5 KB OHS Right
10 KB Swing

Feb 7, 2013

2-8-13 WOD

WOD: 500m row buy in, then 21-15-9
Power snatch 75/55
SDHP 75/95
Finish with 250m row buy out

Strength: 5x5 snatch grip Deadlift (at least 105% of 1rm snatch.. If known)

Feb 6, 2013

2-7-13 WOD

Ken's B-Day WOD
62 air squats
62 push ups
62 sit ups
62 lunges
620m row

Skill:
15 min Gymnastics work

Feb 5, 2013

2-6-13 WOD

Challenge: 7x1 squat clean. 1min rest between sets. Wrk up to 1rm

WOD 4 rounds
10 hang power clean 135/95
20 sit ups
40 double unders




Feb 4, 2013

2-5-13 WOD

Challenge: 1min max reps hspu, 1min rest, 1min max hspu. Score=total reps

WOD 12 min AMRAP
15 box jump 20/24
12 push press 115/75
9 T2B

Feb 3, 2013

2-4-13 WOD

WOD
4000m partner Row
1 person on rower
Partners must take turns holding 53/35#kb
burpee penalty if kettlebell is dropped

Challenge: row for watts