‘Death by Butt n Gutt’
Dead Lift 115/75lb
Weighted Ab Mat Situp 35/25lb plate
With a continuously running clock do one DL and one SU the first minute, two DL and two SU
the second minute, three DL and three SU the third minute…continue as long as you are able to complete the required reps in the 60 second timeframe.
Skill;
5 x 5 Front Squat, 1/3 + 1 @ 135/95lb
WOD;
For Time;
12/2, 10/4, 8/6, 6/8, 4/10, 2/12
Hang Power Clean 135/95lb
Burpees
Cash Out;
Corpse Pose
Compare to performance on 11/28/2012
Skill;
3, 3, 3 Back Rack Push Press
WOD;
5 Rounds for Time of;
3 Wall Climbs
15 Up Downs
3 Dreya Roll HSPU
15 Sqanks
‘Barbara’
5 Rounds for Time of:
20 PullUps
30 Push Ups
40 Sit Ups
50 Squats
Rest Exactly 3 Min. Between Rounds
Chipper
For Time;
100 KBS 1.5/1pood
80 Box Jumps 20″
60 Wall Ball 20/14lb @ 10′
40 Push Jerks 1.5/1pood
20 Burpee Broad Jumps 6/4′
Cash Out;
3 x Max Finger Grip Bar Hang
3 Rounds of;
OH Plate Lunge 45/35 (L+R=2)
KB Snatch 1.5/1 pood (L+R=2)
Box Jump
Burpees
V-Twists 45/35
1 minute each exercise; 1 minute rest between rounds
Cash Out:
3 Minute Ring Hold
3 Minute Bar Hold
Skill;
Find your max Dumb Bell Man Maker
WOD;
‘Bye Dick, Bye’
A slight twist on the Bear Complex for Richard’s farewell WOD 🙂 Best of Luck Dick!!
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight for each of the 5 work sets. Pick one movement (extra credit) each round to increase by one for every repetition. For example, on set 1 athlete chooses Power Clean as their extra credit movement, so on repetition 1 they would complete 1 PC, 1 FS, 1 PP, 1 BS, 1 PP, on repetition 2 they will complete 2 PC, 1 FS, 1 PP, 1 BS, 1 PP and so on through the 7 repetitions.
This is not a timed workout, this is for max weight only. Rest as needed between sets, but do not let the bar touch the ground during your 7 reps.
‘Tabata Something Else’
8 rounds each of 20 seconds work, 10 seconds rest of the following exercises;
Pull Ups
Push Ups
Sit Ups
Squats
*There is no rest between exercises
*Score is total reps of all 32 intervals
Cashout;
400 meters x 4, rest 1 minute between cycles
Skill;
Find 1RM of Clean & Jerk
WOD;
12 Min AMRAP of
5 Full Cleans (2hands) 2/1.5pood
7 HSPU
9 KBS 2/1.5pood
Cashout;
3 attempts at max static OHS hold w/ 45lb bar
5 Rounds For Time of;
21, 15, 9
Thrusters 45/30lb
Jumping Pull Ups
1 Min rest
**4 min time cap on each round of 21, 15, 9
Kaleena 26:35 (S)
Dave 31:30 (S)
