8 Mile Run
2 x 4 mile loop road run
100 Air Squats
2 laps 40° Pool Swim
4 rope climb
100 Push Ups
100 Walking Lunges

5 x 200
5 x 235
10 x 265

Assistance:
3 x 10 Squat Good-mornings (185 lb.)

• Still extremely sore from Saturday...

Wednesday 25 January 2012

Skill

HSPU
5 x 8sets
1min Rest Between Sets

Double Under
2min AMRAP x 4sets
1min Rest Between Sets

Pull Up
10 x 5sets
1min Rest Between Sets

Pistol Squat
10 x 10sets
1min Rest Between Sets

---

Strength

Overhead Squat 85%
5 x 5

Power Clean 85%
5 x 5

Push Press 85%
5 x 5

*Athletes may choose ONE or MORE from the above Skill and Strength Training to work on. Always bear in mind that more doesn't means better. =)

Post Score :

WOD: “Tag Team Cindy”

Teams of two must complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Choose the biggest kettlebell you can handle. Penalty for dropping kettlebell is 15 burpees each before carrying on.

Paired up with Sarah for a great WOD... couldn't have made it to 25 rounds without her!
We used a 53# KB.

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations

Score: 45

3 min AMRAP
———–
3/3 snatch (40/25)
6 box jumps
6 burpees
———–
1 min rest 3 Rounds

SCORE: 3.6/3/3
Heavy 44#

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Modified to 35s (sub Sit-ups for Knees to Elbows)

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap)

•15 deadlifts (65lbs)
•12 hang power cleans (65 lbs)
•9 front squats (65 lbs)
•6 jerks (65 lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (12 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)
■If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.
i used 75 lbs

Warmup
3x
* 4 pullups
* 8 kbs
* 8 squats

Bergener warmup with a clean grip

Strength
Clean complex x7 move up in weight for each set
Perform deadlifts, halt at take off position, do hang power clean, drop to hang and do hang squat clean. Return bar to ground and do full squat clean. That's 1 round. Repeat 6x
95/135/155/155/175/185/205

4mins to find 1rm of hang power clean.
225/235/255-fail

Conditioning
ME 30in box jumps 90 seconds 27 reps
Rest 30 seconds
ME toes to bar 90 seconds 26 reps