Thursday, January 20, 2011

20 Jan

Rest Day

I apologize for falling behind a little on this blog this past few days, Growlers. I am in the process of creating a new, unified blog, but it will take me about a week to get it finished. You are welcome to continue to blog here for recording purposes, since I am not planning on deleting this blog, even once it becomes inactive.


Wednesday, January 19, 2011

19 Jan

15 minutes Split Jerk practice


2 Deadlifts on the minute every minute for 10 minutes @ 75% – accumulate as many Double-Unders as possible in the time between lifts.


Row 2k


-Split Jerk practice should be mostly technique work, but if the athlete is proficient they may move to heavy singles.

Tuesday, January 18, 2011

18 Jan

3 rounds for time of:

6 Muscle-Ups
30 Wall Ball (20/14lb)
15 Power Cleans (135/95lb)


-30 minute time limit.

Monday, January 17, 2011

17 Jan

12 Minutes to establish a 1RM Front Squat


15 minute AMRAP of:
21 Pullup-Toes to Bar
15 Split Jumps
9 Front Squats 60% of 1rm


-Pullup/Toes to Bar is a combo movement of 1 Pullup followed by 1 Toe to Bar. The 2 movements together equal one rep.

-Split Jumps are 1 per jump.

Sunday, January 16, 2011

16 Jan

Rest Day

Make up Friday

Saturday, January 15, 2011

15 Jan

Coach’s Choice Team WOD

Friday, January 14, 2011

14 Jan

5 HSPU on the minute every minute for 10 minutes

-rest 2 minutes-

15 minute AMRAP of:
1 Rope Climb (we will do 2 because our rope is short)
3 Squat Cleans @ 205/135lbs
6 Weighted Pullups 35/20lbs
12 Slapping Pushups

ROAR = as Rx’d
GROWL = Clean 164/110
SNARL = Clean 142/95
PURR = Clean 125 or less/Clean 80 or less

Just a few more months til spring...