Monthly Archives: January 2012

Partner WOD Three 6 min AMRAPs with 1 min rest between each Timing: 6-1-6-1-6 (total of 20 Min) Station 1 One partner rows while other partner completes as many barrier burpees as possible. Barrier is abmat. Athlete must Burpee and jump over abmat to complete each rep. Score is number of burpees. Athletes may switch … Continue reading →

Dead Lift 5-5-3-3 Then: 400m Run 25 Push Ups 400m Run 25 Burpees 400m Run 25 Back Ext 400m Run 25 Front Squat w/ Empty Bar (45/33)

Weighted Push Ups 5-4-3-2-1 Then: 4 Rounds 25 Double Unders 20 KB Swings (1.5/1.0) 15 OHS (95/65) 10 Ring Rows

Goat Work Then: 21-15-9 Row for Calories Thrusters (95/65)

Weighted Dips 1-1-1-1 29 Burpees in honor of DAR’s birthday!! Then: 20 Min AMRAP 10 Knees to Elbows 20 Box Jumps 30 Walking Lunge

Push Jerk 3-3-3-3 Then: 12 HSPUs 2 Power Cleans (95/65) 10 HSPUs 4 Power Cleans 8 HSPUs 6 Power Cleans 6 HSPUs 8 Power Cleans 4 HSPUs 10 Power Cleans 2 HSPU 12 Power Cleans

“MURPH” 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run You may partition the pullups, pushups, and squats however you like. For example, 10 pullups, 20 pushups, 3o squats for 10 rounds. ”Alpha” option: use a weight vest and complete exercises in order.

Team WOD Teams of 2 50 Ring Dips 120 Power Snatches (95/65) After the WOD 40 GHD Situps – Not for time

Back Squat 5-4-3-2 3 Rounds 20 SDLHP (65/45) 20 Back Ext 10 Ring Rows 50 Air Squats

Strength Press 1,1,1,1,1 WOD “Dragon Fly” 15 min AMRAP 300 M Row 30 Wall Balls