06
Jan
11

Wednesday 010511

Today’s WOD
Power clean, 6×2 @ 185
Front Squat, 3×10 @ 135
Clean deadlift, 3×8 @ 225
Elbow out KB Row, 2×12 @ 16kg

04
Jan
11

Tuesday 010411

Monday’s WOD

1. Power Snatch, 6×2 @ 135
2. OH Squat, 3×10 @ 135
3. Snatch deadlift, 3×8 @ 185

Today’s WOD

2 rounds of
500m row
30 sec rest
10 Deadlifts, 185
30 sec rest
15 Wall ball
30 sec rest
20 Box Jumps, 20″
30 sec rest

9:??

31
Dec
10

Friday 123110

Monday’s WOD

High-bar Back Squat, 5×10 @ 185

Bent-over Row, 4×10 @ 135
45 degree hip extension, 4×12 w/60lb DB

Tuesday’s WOD

5 rounds for time
10 Box jumps, 22″
10 Deadlifts, 225
10 Wall Ball, 20lb

7:44 (I think)

Wednesday’s WOD

Clean+Front Squat+Push Jerk, 135 (5 sets)

Today’s WOD

Full Snatch+2 OH Squats

3×3 @ 95

3×3 @ 135

Then, for time
Row, 500-400-300-200-100 meters
20lb MB Half-moon, 10-10-10-10-10

11:28

24
Dec
10

Friday 122410

Today’s Workout

1. 3 Snatch pulls + 3 Snatch deadlifts, 5×6 @ 185

2. Snatch grip Push Press, 5×6 @ 95lb

Metcon

3 rounds

10 KB Cross-chop each, 16kg

10 KB topside halfmoons

30-60 seconds rest between rounds

22
Dec
10

Wednesday 122210

Yesterday’s WOD

10 minutes on elliptical, HR ~130bpm

15 minutes of accessory/supplemental/prehab movements

Today’s WOD

1. Single leg hops up stairs, 4 sets

2. 5-10-5 drill, 4 reps

3. Inverted rows, 3×10

4. Metcon

40-30-20-10 Wall balls

10-20-30-40 KB Swings, 24kg

9:30

20
Dec
10

Monday 122010

Friday’s WOD

3 Snatch pulls + 3 Snatch grip deadlifts, 4 sets @ 175lb

Snatch grip push press, 4×6 @ 95lb

Today’s WOD

High bar Olympic squat, 4×10 @ 185lb

Pendlay rows, 3×10 @ 135

s/s

45 degree back extensions, 3×12 w/60lb DB

15
Dec
10

Wednesday 121510

15 minute AMRAP

200m row

10 Pushups (made sure to do them unbroken, no piking)

10 Russian twists, 20lb MB

7 rounds + row and pushups




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