A. Muscle Snatch -40% of Snatch - 3 x 3
B. Clean and Jerk - 70% x 2 x 5
Then,
5 rounds
185# FS x 7
400m Run
70# KB swing x 20
finish with
Tabata GHD situps
*Rehab
A. Deadlift - Week 1 , Cycle 1 - Percentages off of 90% of 1RM
65% x 5, 75% x 5, 85% x 5+
B. 5 x 10 bent over row
C. Press 70% x 3, 80% x 3, 90% x 3+
D. Bamboo Press - 5 x 10 heavier than last time
October 21, 2012
October 20, 2012
October 19, 2012
Daily WOD 10/20/12
Everyone thank the Juice for today - we call this one "Squat On My Knob"
For time:
Run 1 mile
100 Burpees
Row 2k
200 Air Squats
*Rehab
A. 1 mile ruck carry - AHAP
B. EMOTM 1 rope climb - no legs - 10 minutes
C. 100 HSPU for time
D. 100 Hollow rocks for time
E. 20-30 minutes mobility
*Partition C and D as needed
Enjoy your Saturday
For time:
Run 1 mile
100 Burpees
Row 2k
200 Air Squats
*Rehab
A. 1 mile ruck carry - AHAP
B. EMOTM 1 rope climb - no legs - 10 minutes
C. 100 HSPU for time
D. 100 Hollow rocks for time
E. 20-30 minutes mobility
*Partition C and D as needed
Enjoy your Saturday
October 18, 2012
Daily WOD 101912
A. BS 85% x 2 x 4
B. Snatch DL - 105% x 3 x 3
C. Push Press - 80% x 4 x 5
AMRAP 8 minutes
225# BS x 5
7 Muscle ups
Finish with 3 sets
10-15 Reverse hypers
15-20 GHD situps
*Rehab
A. Bench Press - 70% x 3, 80% x 3, 90% x 3+
B. 1 ARM DB Bench Press (1DB only) 5 x 10 (ea side) AHAP
C. 3 x 6 Stiff Legged DL
D. 5 x 6 Bent Over Row - 60-90s between sets
E. 5 rounds - Max MU 1:1 work to rest
F. 100 Situps
B. Snatch DL - 105% x 3 x 3
C. Push Press - 80% x 4 x 5
AMRAP 8 minutes
225# BS x 5
7 Muscle ups
Finish with 3 sets
10-15 Reverse hypers
15-20 GHD situps
*Rehab
A. Bench Press - 70% x 3, 80% x 3, 90% x 3+
B. 1 ARM DB Bench Press (1DB only) 5 x 10 (ea side) AHAP
C. 3 x 6 Stiff Legged DL
D. 5 x 6 Bent Over Row - 60-90s between sets
E. 5 rounds - Max MU 1:1 work to rest
F. 100 Situps
October 16, 2012
Daily WOD 10/17/12
5 rounds
800m run
5 rope climbs
30 burpees
After completing the final set of burpees, rest EXACTLY 3 minutes
Max Calorie Row in 3 minutes (yes, more rowing)
B. Ab work of your choice
*Rehab
A. Press 5 x 65%, 5 x 75%, 5+ x 85%
B. 5 x 10 DB Press
Rest 10-15 minutes
AMRAP 8 minutes
10 HSPU
10 Weighted Situps
rest 3 minutes
EMOTM for 10 minutes, 100ft farmer walk, AHAP
800m run
5 rope climbs
30 burpees
After completing the final set of burpees, rest EXACTLY 3 minutes
Max Calorie Row in 3 minutes (yes, more rowing)
B. Ab work of your choice
*Rehab
A. Press 5 x 65%, 5 x 75%, 5+ x 85%
B. 5 x 10 DB Press
Rest 10-15 minutes
AMRAP 8 minutes
10 HSPU
10 Weighted Situps
rest 3 minutes
EMOTM for 10 minutes, 100ft farmer walk, AHAP
October 15, 2012
DAILY WOD 10/16/12
A. Snatch - Max for day
B. C/J - Max for day
C. FS - Max for day
2 minute rest between sets of Snatches and C/J.
D. Tabata Row x 16 intervals
*Rehab
A. Shoulder mobility and knee mobility - 20-25 minutes
B. 10 rounds
10 pullups
Max L-Sit hold
15 hollow rocks
1 minute plank
30s plank right/30s plank left
1 rope climb - no legs
Rest 1 minute after each round
C. 400m walk. AHAP.
B. C/J - Max for day
C. FS - Max for day
2 minute rest between sets of Snatches and C/J.
D. Tabata Row x 16 intervals
*Rehab
A. Shoulder mobility and knee mobility - 20-25 minutes
B. 10 rounds
10 pullups
Max L-Sit hold
15 hollow rocks
1 minute plank
30s plank right/30s plank left
1 rope climb - no legs
Rest 1 minute after each round
C. 400m walk. AHAP.
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