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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.

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#

150 min
Warm up for 20 min

1.MU
- Drills
- MU 7 x 1
- MU 10 x 2
- MU x 27

2.Aerobic work
Workout 2
For 45-90 min:
Bike at HR 110-115 bpm
* Every 10 minutes do 6 strict pull ups + 12 push ups
- 1 h 15 min
- HR 123/161

3.Mobility

3 SETS FOR QUALITY
6 Inch Worms
6/6 Side Plank Rotations
12 Alt. Bird Dogs w/:02 Pause
-Rest as Needed b/t Sets-

40 min
2 min walk/1 min run
HR 119/148
5.45 km

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.

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

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) 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

21-18-15-12-9-6-3 reps for time of

• Toes-to-bar
• Wall-ball shots

♀ 20-lb. ball ♂ 30-lb. ball