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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 3:20 on the 1000m row and then did 10:28 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#

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 3:27 on the 1000m row and then did 15;12 on the Bear part.

Buy-in 50 DU

21-15-9
Thrusters (95/65)
KBS (1.5 pd/1pd)
Pull ups

Cash out 50 DU

After doing well yesterday, today - not so much. At least I finished all my DU!

Time is approximate

Warm Up: 400m run + stretching

11min AMRAP:
- 40kg Thruster - max reps until drop bar
- 200m Run
TOTAL = 66 Thursters, 5 runs

Rest 2mins

10min AMRAP:
- Push Up - max reps (max time at bottom = 3secs)
- 20 x 40kg Deadlift
TOTAL = 103 Push Ups, 100 Deadlifts

Rest 5mins

9min AMRAP:
- 10kg OH Lunge (alternating legs each lunge) - max reps until need to drop weight
- 5 Burpees
TOTAL = 148 OH Lunges, 20 Burpees

“Fran and Helen buy jump ropes”

For time;

50 Double unders

Then,

21-15-9

Thrusters 95/65

KBS 1.5/1p

Pull ups

finish with 50 Double unders

My time of 13:27 is a bit skewed. Some new guy took my jump rope during the WOD, so I had to spend 15-20 secs. looking for it before I could start my last round of DU's. I reluctantly accept the time due to the fact that my Crossfit peeps are a heartless bunch of haters.(which I still love)

WOD: Linda

Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

DL: 310lbs (2.05 x BW)
Hang Cleans: 155lbs (.75 x BW)
Bench Press: 200lbs (1.0 x BW)

30 Reps:

135 Clean, Thruster, Back Squat, Behind the neck press

Shoulder Press 5-5-5-5-5 Start at 50% of your 1rm and continue to increase weight each set.
1 rep max is 65, so I did 30x5, 35x5, 40x5, 45x5, 50x5 and for extra credit 55x3

Then for time;

Run 1000m

100 push ups MOD knees

10 snatch (power or squat) 135/95 MOD 45 (light, increase to 55)

Bear Complex - 20kg warm up

Squat Clean:
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 3

Front Squat (bar resting on shoulders, arms straight out in front):
- 20kg x 10

Toes to Bar, Butterfly Pull Up Pyramid (work:rest ratio = 1:2)
- 1 toes to bar, 1 butterfly pull up (can't let go of bar between movements)
- 2 T2B, 2 Butterfly pull ups
.....
- 10 T2B, 10 Butterfly Pull Ups

Ride 5km to finish (start on level 12, then increase level by 1 every 2mins until completed)