January 2013

SKILL DEVELOPMENT?? Work on something…. Double unders?? Muscle Ups?Kettlebell work?Your shoulders? WOD4 rounds of:21 Kettlebell swings 55/35lb21 Knees to elbows21 wall balls Post loads and times to comments…..

MAX EFFORTShoulder press 3,3,3+ WOD4 rounds for time of15 Push jerks 115/80lb15 burpees Post loads and times to comments….. …..

Gwen re-visited… only we do squat cleans for our Gwen, which is much more difficult. Agreed?? MAX EFFORTDeadlift 3,3,3+ WOD5 rounds for time of:9 Right arm Deadlift 135lb/95lb9 Dumbbell thrusters 40/30lb9 Left arm Deadlift 135/95lb9 Dumbbell thrusters 40/30lb Post loads and times to comments….  …

POST LOADS AND TIMES TO COMMENTS>…. MAX EFFORTBack Squat 3,3,3+Squat jump 5,5,5 WODPick one of the following two workouts to complete.  “Cindy“Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary“Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups

REST DAY REST DAY REST DAY REST DAY

5 rounds of Row 500m for time.Rest as needed between rounds.

Skill DevelopmentSnatches… WOD21-15-9 rep rounds for time ofPower snatch 95/65lbpull ups Post loads and times to comments….

MAX EFFORTPower Clean 3,3,2,1,1 (70,75,80,85,90%) WOD21-18-15-12-9 rep rounds for time of: Kettlebell Swing 55/35lbBox Jump 24/18Sumo Deadlift High Pull 95/65lb Post loads and times to comments….

MAX EFFORTL-Sit 3 minutes. Scored by how many sets it takes to complete duration. WODComplete five rounds of:On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps15 Ring Push-upsMove SLOWLY and methodically attempting perfect execution. Optional:Grasshoppers 100reps for time Post thoughts, recipes, ideas, complai……. to comments…..

When squatting, keeps the knees in line with your feet. You can do this by ‘pushing the ground apart with your feet’ and activating your glutes.  MAX EFFORTSquat Snatch 3,3,2 WODThree rounds for time of:35 pound Dumbbell squat snatch, 15 reps, right arm15 sit-ups35 pound Dumbbell squat snatch, 15 reps, left arm15 Toes to bar