12 Days of Barbell

1. SDHP
2. Power Clean
3. Front Squat
4. Push Press
5. Thruster
6. Burpee
7. Slam Ball 20lb
8. Box Jump 24′/20″
9. Wallball 20/14lb
10. Lords a Leaping “Double Unders”
11. Knees to Elbows
12. Pull-up

Do the WOD like you sing the Song. So every time you do a SDHP move to the next day and do it in reverse. Have fun and remember to smile because Santa is watching you.

RX 75/45

• I completed the 10 days of barbell

Squat Clean 2.2.2.2.2.2.2
145//155/165/175/185/195/205

Then:

With a continuous running clock start with 1 Squat Clean on 0:00, and add 1 rep each minute until you can no longer finish the round you are on before the next minute starts. Weight is 95/65.

9 rds

A) Three sets, not for time, of:
Butterfly Pull-Ups x 6-8 reps
Bounding Box Jumps x 8-10 reps
Strict Handstand Push-Up x 3 slow descent negatives

3 x 6/10/3

B) Nine sets of:
Back Squat
1. 5 reps (175#)
2. 3 reps (195#)
3. 1 rep (215#)
4. 5 reps (175#)
5. 3 reps (195#)
6. 1 rep (215#)
7. 5 reps (175#)
8. 3 reps (195#)
9. 1 rep (215#)

Rest as needed between sets. Go heavy here.

C) Three sets for times of:
Row 250 Meters
40 Double-Unders
As soon as you complete your last double-under, stop the clock, pick up two KBs or DBs (at least 24 kg each) and walk 100 meters with them. Once you return, reset the erg and go again.

3:15, 3:00, 3:33

WOD ---

Amy's WOD --- Skill OHS (PVC) 5x10

THEN

21-15-9
OHS (PVC)
DB Hang Power Clean (15#)

THEN

100 Lateral hops (50 each)
50 Lying Leg LIfts (up/apart/together/down) 6-8 inches off ground

Guys WOD ---

Strength --- 5x5 Front Squat (135#)

Skill 50 Med Ball Cleans (20#)

THEN

21-15-9 (Ryan 11:27) (Aaron 11:29 w Back Squats)
Front Squat (95#)
Power Clean (95#)

THEN

100 Ab-Mat Sit ups

A) Five sets of:
Snatch Balance x 1 rep
Rest as needed (try to keep this rest short).

35-45-50-50-55kg

B) On the minute, every minute, for 10 minutes, complete:
Snatch x 2 reps
(Build the load over the first 5-6 minutes until you reach a weight that is challenging to successfully lift for the remainder of the sets.)

43kg x 10 sets

C) Complete rounds of 15, 12 and 9 reps for time of:
95 lb. Overhead Squat
Burpees Over Barbell
(hit the deck on one side, lateral jump over = 1 rep)

6:26 (and I counted my bar wrong and had 90# on it :/)

D) 3 rounds:
20 GHD sit ups (rest as needed)

20/20/10

Home » Workout of the Day » 1-3-12 Tuesday’s WOD
1-3-12 Tuesday’s WOD
January 3, 2012 Dr. Brian

ENDURANCE CLASSES ARE TUESDAY AND THURSDAY THIS WEEK.

Row 1000m for time

Rest then,

For time

30 reps of Bear Complex 135/95

1 rep= Perform all of the following without putting the bar down;

Power clean, front squat, push press, back squat, push press(from behind the head)

I did 3:20 on the 1000m row and then did 10:28 on the Bear part.

Row 1000m for time

Rest then,

For time
30 reps of Bear Complex 95

1 rep= Perform all of the following without putting the bar down;
Power clean, front squat, push press, back squat, push press(from behind the head)

Did the row in 3:33 which was a real good time for me. Then Did the WOD in 9:02 @ 95#

Home » Workout of the Day » 1-3-12 Tuesday’s WOD
1-3-12 Tuesday’s WOD
January 3, 2012 Dr. Brian

ENDURANCE CLASSES ARE TUESDAY AND THURSDAY THIS WEEK.

Row 1000m for time

Rest then,

For time

30 reps of Bear Complex 135/95

1 rep= Perform all of the following without putting the bar down;

Power clean, front squat, push press, back squat, push press(from behind the head)

I did 3:27 on the 1000m row and then did 15;12 on the Bear part.

Buy-in 50 DU

21-15-9
Thrusters (95/65)
KBS (1.5 pd/1pd)
Pull ups

Cash out 50 DU

After doing well yesterday, today - not so much. At least I finished all my DU!

Time is approximate

Warm Up: 400m run + stretching

11min AMRAP:
- 40kg Thruster - max reps until drop bar
- 200m Run
TOTAL = 66 Thursters, 5 runs

Rest 2mins

10min AMRAP:
- Push Up - max reps (max time at bottom = 3secs)
- 20 x 40kg Deadlift
TOTAL = 103 Push Ups, 100 Deadlifts

Rest 5mins

9min AMRAP:
- 10kg OH Lunge (alternating legs each lunge) - max reps until need to drop weight
- 5 Burpees
TOTAL = 148 OH Lunges, 20 Burpees