An's W.O.D.
Power Clean
5-5-3-3-1-1-1
I did: 65-65-85-85-95-95-95
"Diane"
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups
Time for Diane: 8:45
Modification: Assisted HSPU
Notes: remember to lock out deadlifts
Monday, May 24, 2010
An's W.O.D.
Barbell Complex -3 Rounds, stay at 70-75% of 1RM (1 rep max)
5x Hang Power Cleans
5x Jerks
Then:
5 rounds for time of:
15 x Toe to bars
15 x Ball Slams
My time: 11:15
Clean and jerked 65 lbs
Barbell Complex -3 Rounds, stay at 70-75% of 1RM (1 rep max)
5x Hang Power Cleans
5x Jerks
Then:
5 rounds for time of:
15 x Toe to bars
15 x Ball Slams
My time: 11:15
Clean and jerked 65 lbs
Thursday, May 20, 2010
An's W.O.D.
3 rounds for time of:
200m Ball Run (14/20lb med ball)
4/9 ring dips (women/men)
12 pull-ups
15 wall balls
Modification:
Assisted dips and pull ups
Time: 11:03
3 rounds for time of:
200m Ball Run (14/20lb med ball)
4/9 ring dips (women/men)
12 pull-ups
15 wall balls
Modification:
Assisted dips and pull ups
Time: 11:03
Wednesday, May 19, 2010
An's W.O.D.
Skill work:
Rope climb
Kipping Pullups
W.O.D.
10 minute AMRAP
10 Ball slams
10 Burpees
I did:
6 rounds 1 set of ball slams
20lb medicine ball
Skill work:
Rope climb
Kipping Pullups
W.O.D.
10 minute AMRAP
10 Ball slams
10 Burpees
I did:
6 rounds 1 set of ball slams
20lb medicine ball
Monday, May 17, 2010
An's W.O.D.
Strength training: Deadlift 5x5
Then:
"The Chief"
Max Rnds in 3min of:
3 Power Cleans (135/75)
6 Push-Ups
9 Air Squats
Rest 1 minute, Repeat 5x
I did:
Deadlift: 155lbs
4/3+PU/3+Cleans/3/3
Strength training: Deadlift 5x5
Then:
"The Chief"
Max Rnds in 3min of:
3 Power Cleans (135/75)
6 Push-Ups
9 Air Squats
Rest 1 minute, Repeat 5x
I did:
Deadlift: 155lbs
4/3+PU/3+Cleans/3/3
Thursday, May 13, 2010
An's W.O.D.
In teams of 4 complete:
800m Run
80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65
800m Run
All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.
My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings
Time: 31 min
Notes: We had a team of five, so we did 100 of everything. Also, I puked :)
In teams of 4 complete:
800m Run
80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65
800m Run
All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.
My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings
Time: 31 min
Notes: We had a team of five, so we did 100 of everything. Also, I puked :)
Wednesday, May 12, 2010
An's W.O.D.
For Time:
30 Back Squats @ body weight
1000 meter row
30 Burpees
Modification:
30 back squats at 65lbs
1000 meter row
30 burpees
Time: 11:30
For Time:
30 Back Squats @ body weight
1000 meter row
30 Burpees
Modification:
30 back squats at 65lbs
1000 meter row
30 burpees
Time: 11:30
Wednesday, May 5, 2010
An's W.O.D.
"Elizabeth"
Clean 95/135 lbs
Ring Dips
21-15-9 reps, for time
My modification:
Clean 65 lbs
Ring Dips on box
Time: 12:16
"Elizabeth"
Clean 95/135 lbs
Ring Dips
21-15-9 reps, for time
My modification:
Clean 65 lbs
Ring Dips on box
Time: 12:16
Monday, May 3, 2010
An's W.O.D.
"Nate"
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible (AMRAP) in 20 minutes
If you cant complete 2 muscle ups, do 6 pull ups and 6 dips.
My modification:
6 jumping pull ups, 6 dips
4 handstand push ups with a box
8 1 pood kettlebell swings.
14 rounds completed
"Nate"
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible (AMRAP) in 20 minutes
If you cant complete 2 muscle ups, do 6 pull ups and 6 dips.
My modification:
6 jumping pull ups, 6 dips
4 handstand push ups with a box
8 1 pood kettlebell swings.
14 rounds completed
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