PCl (pause 1st rep)

50/4×2 60/3 65/3 70/3 75/3 80/3×3
33-39-43-46-49-52

F.Sq + J

50/4+4 60/3+3 70/2+2 80/2+1 85/(2+1)x2
34-41-48-54-58

Sn (Bkn)

50/4×2 60/3 65/3 70/3 75/3 80/3×2
27-32-35-38-40-43

OHSQ

50/6 60/4 70/3 80/3 90/3×3
27-32-38-43-49

Weighted plank
3 @ 30sec
24/40/40

5 rounds:
20 Pull ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3:00 between rounds

6way barbell complex
Deadlift
Bent over row
Hpc
Fs
Pp
Bs
Push up with barbell
All reps x 6
40, 50, 60 kg

Then
3rds for time
Ohs @35percent bwt
Ring push ups
30 20 10

Time 10:18

As many reps of snatches in 10 min...

30 x 75#
30 x 135#
30 x 165#
30 x 210#

4 miles loop at AAE
- Hill
- Wash / Sand
- 10 Air Squat penalty for stoping (only stopped once)

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

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)

1000m row @ 3:18
30 bear complex rx @ 11:57

Pretty pleased with my time today. Tough WOD.

3 minute AMRAP
3 Deadlift - #95
3 box jumps 20" box

1 minute rest

3 minute AMRAP
double unders

1 minute rest

3 minute AMRAP
Strict press - 55#
Pull-ups - blue band

post wod: 6 x 100m sprints

4 miles loop at AAE
- Hill
- Wash / Sand
- 10 Air Squat penalty for stoping (only stopped once)

Row 1000m for time-4:48

Rest then,

For time

30 reps of Bear Complex 135/95 (50#)

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)
14:18