Wednesday 20 February

For Time:

60 AbMat sit-ups

30 Deadlifts (225# / 155#)

30 DUs

30 OHS (95# / 65#)

30 Pull-ups

Friday, 15 Feb 2013

Death By Pullups

AMRAP 20

Max reps Pullups

400 M Run

**Once you stop/pause/rest on your pull ups, you immediately run.

RX: chest to bar pull ups

Scale:  jumping/band assisted pull ups. 

Wednesday 13 February

2 Rounds

AMRAP 3

10 Wall Balls

10 Med Ball Clean

rest 1 min

AMRAP 3

2 Wall Climbs

18 Jumping Lunges

rest 1

AMRAP 3

10 Burpees

10 AbMat Situps

Monday Partner WOD

We will pair up for this one, I based this one off of a B&G WOD last week--looks like a shredder...

AMRAP 20

Person A: Max rounds of 10 Thrusters (65/95), 10 HR pushups

Person B: Run 400 m  (inside gym loop.)

:)

Pre-NorEaster

Before we all hunker down, let's get together and kick off the weekend the right way....

4 min AMRAP of:

20 Double Unders

15 Push Press (95/65)

10 Back Squats (95/65)

5 Burpees

3min AMRAP of:

20 Double Unders

15 Push Press (95/65)

10 Back Squats (95/65)

2 min AMRAP of:

20 Double Unders

15 Push Press (95/65)

1 min AMRAP of:

Double Unders

1 minute rest between each AMRAP

In Honor of the 100th day of School...

(compare to 1 June 2012)

The HORRIBLE 100.

Complete the following for time:

25 Deadlifts (m - 215# / w - 175#)

25 Squat clean (m - 125# / w - 85#)

25 Thruster (m - 75# / w - 55#)

25 Overhead squat (m - 45# / w - 35#)

You will use one bar for the entire workout, stripping weights for each movement. The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates. The rx'd women's will be 35# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates.  

(This is written for people who have the exact perfect equipment on hand...you will have to think about your combination of plates to make this happen for you and STILL BE A CHALLENGE!!)

Scale as required...Make sure you use proper form!  Keep that midline stable, and press the knees out!  

Shoot for this to be between a 10 - 20 minute WOD.

Back to the Grindstone...

Five Rounds

10 Wall Balls

10 Elevated Ring Rows

10 Box Jumps

10 AbMat Situps

5 Burpees

Stairway to Heaven