Month: January 2013

Skill;

Mentally prepare for Fran 🙂

WOD;

‘Fran’

21, 15, 9

Thrusters 95/65lb

Pull Ups

For Time:

500 Singles, 50 Walking Lunge Steps, 50 Squats

400, 40, 40

300, 30, 30,

200, 20, 20

100, 10, 10

3 rounds of;

Max Reps Pull Ups

Max Reps Front Squat 95/65

 

Two scores will be recorded:

Pull Ups will be total reps between the three rounds

Front Squat will be weight used x completed reps

Example: 56X/1950RX

Skill;

3,3,3 Dead Lift

WOD;

For Time:

100 Push Press 115/75lb

Every time you drop the bar must buy back in with 10 Dead Lift using same weight as PP

‘What goes up, must come down’

A sweet lil spin on Annie

10, 20, 30,40,50,50,40,30,20,10 For time of;

Double Unders

Sit Ups

21, 18, 15, 12, 9, 6, 3 for Time of;

Box Jumps 24″

Good Mornings 45/25lb

Ring Dips

Snatch Ladder

Men
75 @ 30 reps
95 @ 25 reps
115 @ 20 reps
125 @ 15 reps
135 @ 10 reps
155 @ 5 reps

Women
45 @ 30 reps
65 @ 25 reps
85 @ 20 reps
95 @ 15 reps
105 @ 10 reps
115 @ 5 reps

Time will not be recorded for this WOD but there will be a 40 minute CAP to make it as far up the ladder as possible at your own pace. Athlete will record the weight and rep they made it through (ie, 85lbs/18reps RX). Athletes can decrease weight in each step of the ladder for a scaled version and will be recorded as such (ie, 75lbs/20reps Scl). Athletes are encouraged to use any snatch necessary based on load, however, every rep must start from the ground

Skill;

Sots Press

WOD;

3 Rounds for Time:

15 Dumbbell *Snatch Left Arm 40/30lb DB

15 Weighted Ab Mat *Situps 20/14lb MB

15 Dumbbell *Snatch Right Arm 40/30lb DB

15 Toes to Bar

 

*Snatch is a full squat snatch

*MB must touch ground over head on every situp

“Khalipa Vs. Speal”

For Time:1-2-3-4-5-6-7-8-9-10
Power Clean and Jerks 155/105lbs

Between each round of PC&J’s
complete one round of “Cindy”
(5 pull ups, 10 push ups & 15 squats)

Skill;

3, 3, 3 Front Squat

WOD;

15 Min AMRAP of:

3 Wall Climbs

5 Knee to Elbows

7 Push Ups

9 Overhead Squat 75/55lb