WODS: January 2014

CALENDAR VIEW
Friday, January 31 2014
Craster
50 x Double Under   [75x]
50 x Wall Ball (20/14)
50 x Burpee
50 x Double Under   [75x]
50 x Wall Ball (20/14)
50 x Burpee
50 x Double Under   [75x]
Thursday, January 30 2014
Kili
Kili 10 MIN EMOM:
10 x Ring Dip   [Strict]
then:
12 MIN AMRAP:
6 x Power Clean (115/75)   [155/105]
12 x Hand Release Push Up   [HSPU]
Wednesday, January 29 2014
Fili
Fili 5-10-15-20-25-30
Box Jump (24/20)   [30/24]
Pull Up   [C2B]
Push Press (95/65)   [115/75]
*20 MIN CAP*
Tuesday, January 28 2014
Zips
Zips Death by 50ft Sprint
Start with 2 50ft sprints in the first minute and increase by 2 each minute until you can't complete reps within 1 minute
*10 MIN CAP*
then
15 MIN AMRAP:
9 x Deadlift (185/125)
12 x Toes 2 Bar
15 x KB Swing (24/16kg)
Monday, January 27 2014
Beorn
10 MIN EMOM:
3-5 x Burpee Box Jump Over (24/20)
6-10 x Wall Ball (20/14)
*Choose Rep Scheme that allows 20 sec rest each round*
then
30 x Bear Complex (Choose Load)
Bear Complex = Squat Clean to Overhead to Back Squat to Overhead
*15 MIN CAP*
Friday, January 24 2014
Bieber's Wild Ride
15 MIN AMRAP:
3-6-9-12-15-18-...
Pull Up
Overhead Walking Lunge (45/25)
*4 x Burpee EMOM*
*Starts With 4 Burpees*
Thursday, January 23 2014
Vetiver
Vetiver 10 MIN EMOM:
1st 30sec: 6 x KB Snatch [3x each arm]
2nd 30sec: 3 x Strict Chin Up
then
150-100-50:
Double Under
9-6-3:
Deadlift (255/165)   [>275/185]
Wednesday, January 22 2014
OS 1
OS 1
10 x Overhead Squat (95/65) [135/95]
15 x Bar Over Burpee
10 x Overhead Squat (95/65) [135/95]
30 x Hand Release Push Up
10 x Overhead Squat (95/65) [135/95]
45 x Toes 2 Bar
10 x Overhead Squat (95/65) [135/95]
30 x Hand Release Push Up
10 x Overhead Squat (95/65) [135/95]
15 x Bar Over Burpee
10 x Overhead Squat (95/65) [135/95]
*17 MIN CAP*
Tuesday, January 21 2014
Mandrake
Mandrake 10 MIN EMOM:
3-5 x Burpee Pull Up   [C2B/MU]
*Sub Jumping Pull Ups Instead of Using Bands*
then
8 Rounds:
5 x Power Clean (135/95)   [185/125]
15 x Wall Ball (20/14)
30 x Double Under
Monday, January 20 2014
Adrienne's B-Day WOD
Adrienne's B-Day WOD 10 MIN E30 SEC:
1 x Hang Squat Clean & Jerk
then
10 MIN AMRAP:
15 x Power Snatch (75/55)
12 x Box Jump (24/20)
Friday, January 17 2014
Second Breakfast
Second Breakfast 10 x Burpee Box Jump Over (24/20)
10 x Clean (135/95)   [>155/105]
10 x Burpee Box Jump Over (24/20)
10 x Shoulder 2 Overhead (135/95)   [>155/105]
10 x Burpee Box Jump Over (24/20)
10 x Thruster (135/95)   [>155/105]
10 x Burpee Box Jump Over (24/20)
10 x Squat Snatch (135/95)   [>155/105]
10 x Burpee Box Jump Over (24/20)
*20 MIN CAP*
Thursday, January 16 2014
Sarah Smith's Bitchin' B-Day WOD
Sarah Smith's Bitchin' B-Day WOD
10 MIN EMOM:
1 x Hang Squat Snatch
6 x Overhead Lunge [ALT]
then
10 MIN AMRAP:
3-6-9-12-15-18-...
KB Swing (24/16kg)
12 ft Shuttle Sprint [Down & Back = 1 Rep]
Wednesday, January 15 2014
Green Dreams
Green Dreams 10 MIN EMOM:
7-10 x Wall Ball (Unbroken)
15 x Situp
then
12 MIN AMRAP:
9 x Deadlift (155/105)   [185/125]
12 x Toes 2 Bar
15 x HR Push Up   [HSPU]
Tuesday, January 14 2014
Tumnus
Tumnus 10 MIN EMOM:
5-8 x Ring Dip   [1-3 MU]
then
30-20-10
Box Jump (24/20)
Burpee
Air Squat
Monday, January 13 2014
Sarah Ray's B-Day WOD
Sarah Ray's B-Day WOD 10 MIN E30 SEC
1 x Squat Clean
20 x Double Under
then
2 Rounds:
26 x Clean (155/105)   [HVY]
26 x Pull Up   [MU]
Friday, January 10 2014
Gillyweed
Gillyweed 7 Rounds:
6 x Snatch (95/65)   [135/95]
9 x Toes 2 Bar
12 x Bar Over Burpee
Thursday, January 9 2014
Nymeria
Nymeria 10 MIN EMOM:
3-5 x HSPU   [Strict]
then
10 MIN AMRAP:
3-6-9-12-15-18-21...
Pull Up   [C2B]
Front Squat (95/65)   [135/95]
Wednesday, January 8 2014
Iron Scap
Iron Scap
100 x Double Under
10 x Clean & Jerk (135/95)
30 x Ring Dip
10 x Clean & Jerk (135/95)
30 x Push Up
10 x Clean & Jerk (135/95)
30 x Box Jump (24/20)
10 x Clean & Jerk (135/95)
30 x Toes 2 Bar
10 x Clean & Jerk (135/95)
100 x Double Under
*20 MIN CAP*
Tuesday, January 7 2014
Seminoles
Seminoles 10 MIN EMOM:
6 x Alternating Front Rack Lunge
then
40-30-20-10
Wall Ball (20/14)
12-9-6-3
Deadlift (225/155)   [275/185]
Monday, January 6 2014
Wildlings
Wildlings 10 MIN EMOM:
1 x Squat Snatch
then
5 Rounds:
9 x Burpee Box Jump (24/20)
15 x KB Swing (24/16kg)
21 x Air Squat
*17 MIN CAP*
Friday, January 3 2014
Velvet Indian
Velvet Indian 10 MIN: Establish Max Height Box Jump
then:
12 MIN AMRAP:
1-2-3-4-5-6-7-8...
Power Clean (135/95)   [75% 1RM]
Box Jump (75% 1RM)
Thursday, January 2 2014
Happy New Year
Happy New Year 10 MIN EMOM:
3 x Deadlift
15 x Double Under   [20x]
then
15 MIN AMRAP:
9 x Pull Up   [C2B]
6 x Hand Release Push Up   [HSPU]
3 x Snatch (115/75)   [155/105]

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