12/7/12

WOD: For Time
“In House Comp Style WOD #2″
6 WOD’s total w/ a 40 Minute Running Clock
- athlete must use same barbell throughout ENTIRE WOD … set plates on mat prior to start for easy transition

00:00-05:00: WOD 1
5 Minutes-
BUY IN: Run 400 Meters
then with remaining time …
Max Burpees

R-63
E-49

-rest 1 minute

06:00-11:00: WOD 2
5 Minutes- AMRAP
10 Hand Release Push Ups
5 Toes to Bar

R-6 
E-5
 
-rest 1 minute

12:00-17:00: WOD 3
5 Minutes- AMRAP
10 Jumping Squats with a Plate [45/25][left&right=1]
5 Pull Ups

R-5
E-4
 
-rest 1 minute

18:00-26:00: WOD 4
3 Rounds- For Time [8 Min Cap]
10 Clean and Jerks [135/95]
15 Kettlebell Swings [53/35]

R-26MIN
E-2 ROUNDS
 
26:00-30:00: WOD 5
4 Minutes-
BUY IN: 30 Wall Balls
then with remaining time …
Max Burpees

R-10
E-3
 
30:00-40:00: WOD 6
10 Minutes-
Find your Max 2 Rep Deadlift

R-345
E-365
 

12/6/12

WOD 1: Strength- 20 Minutes
5 sets of …
3- Squat Clean
3- Front Squats
3- Split Jerks
- work up in weight
- take 20 Minutes

RICH-135,155,165,175,185

WOD 2: 7 Minutes- AMRAP
“12.1″
Burpees

RICH-105
ERIC-77

rest 3 minutes
WOD 3: Ladder- For Time
30-20-10
Kettlebell Swings [53/35]
Kettlebell Goblet Squats
- every time you rest [at ANY time] … STOP and DO 50 DUBS

AFTER PARTY:
40 Handstand PushUps
- work on kip

6:30-7:30

7MIN EMOTM
3 THRUSTERS

GINA-65
ADRIAN-115

WOD 2: 7 Minutes- AMRAP
“12.1″
Burpees

GINA-50
ADRIAN-55

rest 3 minutes
WOD 3: Ladder- For Time
30-20-10
Kettlebell Swings [53/35]
Kettlebell Goblet Squats
- every time you rest [at ANY time] … STOP and DO 50 DUBS

GINA-8:22 UNBROKEN
ADRIAN-11:32

12/4/12

BENCH PRESS
5X3 @ 85% MAX 60SEC REST/SETS
ERIC-215
RICH-240

WOD:
4 ROUNDS
5X(1 POWER CLEAN @ 250, 2 BURPEES OVER BAR)
10 TTB
15 WALL BALLS
30 DUBS

RICH-11;58
ERIC-15:08

6:30-7:30

BENCH PRESS
5X3
GINA-85,90,90X1+2H,85,85
ADRIAN-165,185,205,205,185

WOD:
500M ROW
40 KBS
30 BOX JUMPS
20 FRONT SQUATS
10 BURPEES
20 FRONT SQUATS
30 BOX JUMPS
40 KBS
500M ROW

GINA-23:38
ADRIAN-25.04

MID-LINE

12/3/12

WOD 1: 20 Minutes- EMOTM
2 Full Squat Cleans @ 80%
ERIC-185
RICH-210
 
WOD 2: For Time-
“Grabastic Pieces of Amphibian …”
10-15-10
Hang Power Clean [135/95]
Back Squat
Toes to Bar
ERIC-9:11
RICH-7:13
 
WOD 3: WOD- Not For Time
[a] 5X10 – Kipping Ring/Bar Dips
[b] 5X10 – Strict Pull Ups
[c] 5X – Max attempt @ handstand walk
RICH-DIPS 2X12.5LBS 2X20LBS 1X25
           PULL UPS 1X25LBS REST @ BW

11/30/12

WOD: For Time

“In House Style Comp WOD #1″

7 WOD’s total w/ a 45 Minute Running Clock
- athlete must use same barbell throughout ENTIRE WOD … set plates on mat prior to start for easy transition

00:00 – 05:00 : WOD 1
BUY IN: ROW 500 Meters
with remaining time :
Max Front Squats [115/75]
- must clean weight
ERIC-36 FS
RICH-39 FS

05:01 – 15:00 : WOD 2 & 3
For Time: 50 Burpees
with remaining time:
Find one rep max Clean [any style]
ERIC-235
RICH-265

15:01 – 25:00 : WOD 4
3 Rounds- For Time [10 Minute Cap]
[ if you finish before the 10 Mintues ... you may rest ]
30- American KB Swings
15- Hand Release Push Ups
300- Meter ROW
ERIC-2 ROUNDS + 14
RICH-2+45 200M

25:01 – 30:00 : WOD 5
BUY IN: 30 Toes to Bar
with remaining time :
Max Reps Overhead Lunges [45/30]
- left&right = 1
- empty barbell
- NO walking … in place
ERIC-16 OHS
RICH-21 OHS

30:01 – 32:00 : WOD 6
Max Dubs
ERIC-72 SINGLES
RICH-89 DUBS

32:01 – 34:59 : REST

35:00 – 45:00 : WOD 7
Fran [ 10 Minute Cap]
21-15-9
Thrusters [95/65]
Pull Ups
ERIC-58 REPS
RICH-42:53