Thursday 020103

No WoD

Friday 011228

65 pound Front squat/ Push Jerk, 3 reps

Rest

85 pound Front squat/ Push Jerk, 3 reps

Rest

105 pound Front squat/ Push Jerk, 3 reps

Rest

125 pound Front squat/ Push Jerk, 3 reps, etc...

Notes:


Women and children can start with 45 lbs. and add ten each set.
Give yourself one point for each set successfully completed with 3 reps.
End with three more reps at the last weight completed with three reps and

work your way back down with two more reps (3,5,7,9...) with each reduction

in weight all the way back to 65 pounds.

Thursday 011227

Powerclean, 10 reps

Row 500 meters

Powerclean, 7 reps

Row 500 meters

Powerclean, 5 reps

Row 500 meters

Powerclean, 3 reps

Notes:

Can you Powerclean at bodyweight and row sub 1:30 500's?

Wednesday 011226

Three to Five rounds of:

Kettlebell Swing, 15 reps

"L" Pull-ups, 10 reps

Notes:

1. Grab that heavier Kettlebell for this one.

2. Don't count as an "L" Pull-up and pull-up where the feet

drop below the hips or the legs bend.

Monday 011224

Run 5k

Friday 011221

Five rounds for time of:

Bench press, 10 reps

"L" Rope climb

20 Sit ups

Notes:

1. Pick a 10RM load for bench and use for each set.

2. On rope climb if feet drop below hips on way up or down, climb four times each round.

3. Add one minute to time for each rep below ten on all five sets.

4. Perform sit-ups on glute-ham bench or Roman Chair.

Thursday 011220

Clean 5-5-5-5-5 reps

20 inch Box jump, 5 minutes

Notes:

1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads.

2. Count jumps that land securely on box within five minutes.

Wednesday 011219

For time:

75 Pull ups

75 Dips

Tuesday 011218

Run one minute turn around and run back. "1 in/1 out"

Rest

Kettlebell Swing, 2 minutes

Rest 2 minutes.

Kettlebell Swing, 90 seconds

Rest 90 seconds.

Kettlebell Swing, 60 seconds.

Rest as needed.

"1 in/1 out"

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back in

one minute, i.e., done right you come in "late."

2. Work with toughest Kettlebell you can for all three sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Monday 011217

Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

Front Squat / Push-Jerk 3-5-7-5-3 reps

Rest as needed.

"1 in/1 out"

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back in

one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all five sets.

3. Try for same one minute "outspot" on second run. Again record time "late"

on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or

5 minute cycle.