1/5/13

Strength wod- front squat 5-3-1

10 min on the min

- even :30 max effort KTE
- odd :30 max effort du's

Conditioning wod-

10-1 power cleans 60% 1 rep max
1-10 pull ups

S&C 1/2/13

Strength wod

Dead lift 3x3
- no dropping weight
- keep good midline through whole lift

12 min on the minute.

- 5 wall balls
- 5 ball slams

Conditioning wod

10 min amrap

1 wall climb
9 hang cleans 95/65#*
18 du's

S&C 12/29/12

Strength WOD

10 min to find 1rep max squat clean

10 min to find max box jump

Conditioning WOD

"Master chief"

5 rounds of 3min AMRAP with 1min rest in between.

3 power cleans 135/95#
6 front squats 135/95#
9 push ups.

* last posted 10/10/12

S&C 12/27/12

Strength wod- bench press 5-3-1

Power clean 3x5

Conditioning wod-

8 min amrap

2 push press 135/95
5 t2b
7 box jumps

2min rest

2 thrusters 135/95
3 bar over burpees
4 box jumps

* last posted 10/25/12

S&C 12/26/12

Strength wod- back squat 3x5

8 min on the minute

- 1 wall climb
- 20 Double unders

Conditioning wod-
2 rounds
5 jerks ( push or split) 185/135
20 box jumps (normal)
5 tire flips
20 box jumps ( lateral)
5 front squats 185/135

All lifts will be from racks

S&C 12/22/12

Strength wod- front squat 5-3-1

On the minute for 8 min

4 kb swings
10 du's

Conditioning wod -

"Nancy"

5 rounds

400m run
15 overhead squats 95/65#

12/20/12

Strength wod - bench press 5-3-1

10 min squat snatch skill work

Conditioning wod -

"Diane"

21-15-9

Deadlifts 225/155#
HSPU

S&C 12/19/12

Strength wod - back squat 3x5

10 min Snatch practice

Conditioning wod -

"Isabel"

30 reps for time

Snatch 135/95#

S&C 12/17/12

Strength wod - push press 3x8

On the minute for 5 min

2 dead lifts 80% 1rm

Conditioning wod-

"Fran"

21-15-9

Thruster 95/65#
Pull ups

S&C 12/15/12

Strength wod- back squat 3x3

On the minute for 10 minutes

2 power cleans 75% max for 5 mins
1 power clean 85% max for last 5 mins

Conditioning wod-

12 min amrap

5 overhead squats w/ sand bag
10 box jumps
15 kb swings
20 du's
400m row

S&C 12/13/12

Strength wod - back squat 3x3(heavy)

14 min of hang squat snatch practice

Conditioning wod-

6 min amrap

Thruster/burpee ladder 95/65
3/3,6/6,9,9 etc

2min rest

6min amrap

6 push press 95/65
15 cf sit ups

S&C 12/12/12

Strength wod- bench press 3x3 (heavy)

Work up to a 3rep max of complex in this order

- power clean
- hang squat clean
- split jerk

Conditioning wod-

10 min amrap

12 box jumps 30"/24"
12 kb swings (heavy)
12 pull ups