Strength WOD

1) Bench Press 3-3-3-3-3
Completed with 225 lbs

2) Back Squat 3-3-3-3-3
Completed with 315 lbs

3) Sumo Deadlifts 3-3-3-3-3
Completed with 405 lbs

Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

Bear Complex Warm Up - 20kg bar, few rounds

Bench Press:
10,9,8,7,6,5,4,3,2,1 of BW bench press...rest: work ratio = 3:1
BW = 87.5kg....RX'd and didn't have to break it up - yyyeeeewwww!
immediately followed by:
Push Up pyramid: 2 people, one doing push ups, other holding straight arm plank...repeat up and back down the pyramid
1,2,3,4,5,4,3,2,1

Inlcine Bench Press: 3 secs down and 3 secs up
In close grip = 40kg x 7 immediately followed by
wide grip = 40kg x 5

Towel Chin Ups + Towel to normal chin ups

Tour de Haven to Warm Up - 10mins

In Teams of Two, share work evenly:
- 40 x 50kg Clean & Jerk
- 100m x 50kg OH Barbell Walk
- 60 x 50kg Deadlift
- 100m Barbell Shoulder Carry (one person on each end of barbell) + 20 shoulder presses (whilst both holding barbell) every 25m
- 60 x 32kg Kettlebell Swings
- 100m lunge
- 40 x Burpee to Inverted Burpee
- 100m run (each person)
- 40 x 24kg Kettlebell Taters
- 400m run (each person)

Fight Gone Bad (90sec intervals), in teams of 2, 2 rounds:
- 10 x ring push ups, whilst other does max shoulder touches
- 10 x double Unders, whilst other does squat jumps
- 5 x 20kg kettlebell snatch (each arm) + 5 x 20kg kettlebell SDHP
- 7 x 7.5kg windmills (each side) + 7 situps
- rest

Well … if it’s not the year of the double under, it was certainly a double undery start to 2012!

Warm Up:
Wish Everyone a Happy New Year
Do a Few Jump Ropes
Chat about the weekend
Maybe throw in a Push Up
Try to find a warm spot in the gym
Squat (singular)

Mobility:
Stretch some stuff

MetCon:
200 Double Unders
100 Burpees
50 Thrusters (65/45 LBs)
25 Dead Lifts (225/135 LBs)

Not surprisingly, it was a fairly small group this morning, but, bigger than I thought. Lots of fun … and what better way to break in the new year with a little WOD?

Love them doublers … especially a day after spending many many hours on a school bus on Friday and Saturday!

Warm Up:
15 minute AMWAP (as many words as possible … we were all chatty and not really warming up!)

Mobility:
It’s Sunday … just stretch something!

MetCon:
5 Forward Rolls
10 Power Snatches (95 LBs)
20 Wall Balls (30 LBs)
40 Leg Levers
80 Double Effing Unders
160 Russian Kettle Bell Swings (70 LBs)

I have a new rope … one of those rage against the machine ones. It’s much more sensitive to the swing speed and direction, so it’s forcing me to really focus on my wrist movements. As a result, the double unders are still a ways off but they’re coming along now.

I don’t know what it is but every time I walk into the box and see dead lifts on the board I think, “Right on. This is going to be an easy one.” And it never is … WTF am I always thinking?!?

Warm Up:
2x
10 Kettle Bell Swings
10 Kettle Bell Presses
10 Kettle Bell One Arm Swings

Mobility:
Pain ball on shoulders
Pain ball on feet

MetCon:
21-15-9
Dead Lifts (225 LBs)
Box Jumps

WOD: Sprint Intervals

10x55M - first three standing start, last seven fast rolling start. Still have very minor groin issues and have to be careful about power starts

Times: 7.22, 7.16, 7.38, 7.22, 7.16, 7.22, 7.19, 7.16, 7.25

Wasn't planned, but was 52 degrees in Feb....Had to go for it!!!

Warm Up:
3x
20 Kettle Bell Swings
10 Jumping Squats
10 Push Ups
20 Sit Ups

Mobility:
Pain ball on feet
PNF Hamstring
Abductors

MetCon:
21 Low Bar Back Squats*

*The goal here is to go heavy and you have to get all 21 in a row, without putting the bar down. If you don’t get the 21, you simply note the weight and how many you got.

Alan (coach) notes that if you get all 21 the first time you do this, you didn’t do it with enough weight. It’s really more of a mental exercise in terms of pushing yourself to keep getting one more.

First time we did this one, I got 16 in a row at 185 LBs. Today was definitely ‘easier’, even with the extra 5 LBs, because I knew I could get them all. Never underestimate the power of positive thinking!

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