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

For time

100 Overhead Squats 95/65 (45#)

10 Box Jump penalty every time the bar is dropped 24/20

17:08
9 sets of 10 boxes.
Still not jumping on boxes. Shin is still blue & swollen.

Then Tabata plank for 8 rounds with stiff arms, not on forearms.

Skill: deadlift. 3x5

Finisher

Ladder 10 to 1 of the following

Deadlift ( 135/205)
Toes 2 bar
Power clean( 95/135)
HSPU
Legion run ( you are only running to the legion once... :). )

Work with a partner. Both must complete the whole ladder before moving to the next exercise.

4 rounds for time, of:

10 HSPU
20 toes to bar
30 air squats