Fri., Jan. 29, 2016

Friday WOD

10-round Tabata squat

Then, 3 attempts at max handstand hold


This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

CW: 108 Squats. Did push-up holds (2:14, 2:01, 1:51)
LW: 150 Squats. Did handstand holds (:28, :43, :40)

Wed., Jan. 27, 2016

Thursday WOD

A.
Four sets of:

Back Squat x 8-10 reps
Rest 20 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

CW: 120# BS, 40# DB for RSU

LW: 65# BS, 15# DB for RSU

B.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press
6 Box Jump-Overs
9 Kettlebell Swings

CW: 6 Rds., plus 3 PP (100# PP, used 40 DB's for BJO)

LW: 9 Rds. (55# PP)

Tues., Jan. 26, 2016

Tuesday WOD:

Deadlifts

3 - 3  3 - 3 - 3 reps.

CW: 175#, 185, 195, 205, 210 (and 1 x 215#)
LW: 95#, 115, 120, 125, 130 (and 3 x 135#)

Mon., Jan. 25, 2016

Monday WOD

A.
Three sets of:

Kneeling Kettlebell Halos x 3-5 reps each direction
Rest 45 seconds
Overhead Squat x 6-8 reps
Rest 45 seconds
Dumbbell Renegade Rows x 5 reps
Rest 45 seconds

B.
Three rounds for time of:

15 Strict Handstand Push-Ups or Seated DB Presses
20 Alternating Front Racked Reverse Lunges

CW: 8:36 (30# DB Seated DB Presses)

LW: 8:16 (15# DB Seated DB Presses)

C.
Eight sets of:

20 seconds of Hollow Rocks or Holds (CW did Prone Presses)
Rest 10 seconds

Fri., Jan. 22, 2016

 Friday WOD

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups - 20 Push-ups
Station 3 – 30 Box Jump Overs  à step ups
Station 4 – 30 Goblet Squats

CW: 4 Rds. (did 40# DB Step-ups)

LW: 4 Rds., 153 Mtrs (Row)

Wed., Jan. 20, 2016

 Wednesday WOD:

21 - 15 - 9 reps. for time of:

Deadlifts

Push-ups

CW: 11:22  (160# DL's)

LW: 9:00   (105# DL's)

.

Tues., Jan. 20, 2016

Tuesday WOD

A.
Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

CW: 40# DB's

LW: 45# Bar

B.
Against a 2-minute running clock, complete:

250 Meter Row
Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.

CW: 21, 23, 25, 26 Push-ups

LW:  18, 19, 20, 21 Push-ups

Mon., Jan. 18, 2016

Monday WOD

Tabata push-ups
Run 2 miles  à bike 2 miles
Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7).
For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Post total number of push-ups, time to complete the run and total number of squats completed to comments.

CW: 73, 6:52, 77
LW: 82, 6:54, 109

Thurs., Jan. 14, 2016

WOD

On an 8-minute running clock, perform 1 minute each of:

Squats
Push-ups
20-inch box jumps -> step ups
Pull-ups
Inverted burpees -> burpees
Wall-ball shots, 20-lb. ball -> dumbbell thruster
Burpees  - ab mat situps
Double-unders  -> hurdle hops

Post reps compl

CW: 34, 25, 20 (Step-ups with 20# DB), 22 (Supine PU's), 10, 22, 27, 54

LW: 34, 27, 13 (BJ), 20 (Jumping PU's), 10, 17, 31, 50

Wed., Jan. 13, 2016

Thursday WOD

ROW

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Pre-set the monitor for 22 minutes.

Row five intervals in a pyramid of

 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

CW:  3,584 m

LW:  2,859 m (422, 1053, 1848, 2437, 2859), 2:21/m

Tues., Jan. 12, 2016

Thursday WOD

A.
Three sets of:

Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds (we did Hurdle Hops)

B.
Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

CW: 3 Rds. (40# DB for S to O)

LW: 4 Rds. plus 5 S to O, 1 BJ (used 55# bar for S to O)

C.
Two sets of:

200 Meter Farmer’s Carry (8 lengths to/from fireplace from workshop)
Rest as needed

CW: 45# plates

LW: 35# plates

Mon., Jan. 11, 2016

Monday WOD

A.
Three sets of:

Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

CW: 100# FS

LW: 65# FS, 15# TGU

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Dumbbell Ground to Overhead

Rest 3 minutes

CW: 5 sets (40# DB)

LW: 5 sets (20# DB)

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots Dumbbell Thrusters

CW: 4 sets, 4 Thrusters (40# DB)

LW: 5 sets (15# DB)

C.
Every two minutes, for 6 minutes (3 Sets):

Single Arm Row x 10-12 reps each arm @ 2110

CW: 45# DB

LW: 25# DB

Fri., Jan. 8, 2016

Thursday WOD

A.
Three sets of:

Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

CW: 115# BS

LW: 95# BS

B.
Complete as many rounds and reps as possible in 8 minutes of:

12 Kettlebell Swings
6 Strict Pull-Ups

CW: 8 Rds. (did Push-ups with hands off ground instead of Pull-ups)

LW: 6 Rds. + 12 KBS (did jumping pull-ups)

Wed., Jan. 6, 2015

Wed. WOD

Establish your 1-rep-max deadlift

CW: 210#
LW: 140#

Then, with a barbell loaded to 50 percent of your max deadlift:

15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set

CW: 105# Cleans (3:40, no time, 2:12). Thought he went too heavy.
LW: 65# Cleans (2:00, 1:40, 1:56)

Comments:

Craig thinks he went with too much weight on his cleans, and I wonder if I went too light. And why did it take me MORE time to do 9 cleans, than it took to do 12?!
140# is my new PR for DL's (did 120# in Nov. 2015). Yahoo!!

Tues., Jan. 5, 2015

Tuesday WOD

For time:

Row 1,000 meters

Then, 5 rounds of:
20 back extensions…on ball
16 GHD sit-ups…ab mat or ball

Then, row 1,000 meters

CW: 18:00 (did AbMat sit-ups)

LW: 18:55 (did AbMat sit-ups)

Mon., Jan. 4, 2016

Monday WOD

A.
Three sets, not for time, of:

Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:

500 Meter Row
Farmer’s Carry x 100 meters

CW: 4 Rds. (45# DB Farmer's Carry)

LW: 4 Rds. (35# DB Farmer's Carry)

C.
Optional Finisher

For time:
500 Meter Row

CW: 1:54

LW: 2:18 (PR - first time I have ever gotten sub 2:20!)

Fri., Jan. 1, 2016 (Craig only, LW sick)

Friday WOD

A.
Four sets of:

Back Squat 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110 Did Strict Push-ups
Rest 45 seconds

CW: 125# BS, 45 sec. Plank to Elbows

B.
Against a 5 minute running clock, complete:

500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

CW: Did Row, 50 KBS and 5 Burpees X 2 Rds.