WOD - February 15, 2013 - Friday

Workout of the Day

Work Capacity:

3 Rounds for time of:

* 400m row

* 20 T2B

Rest 4 minutes, then

3 Rounds for time of:

* 20 Burpees

* 20 KB Swings (70#/53#)

Rest 4 minutes, then

3 Rounds for time of:

* 12 Deadlifts (315#/225#)

* 12 Box jumps (30"/24")

Rest 4 minutes, then

For time:

* 1 mile run

Skill:

EMOTM 8 mins:

2-4 Strict MU or 5-10 Strict C2B

Additional:

100 Back extensions (no weight)

100 Hollow rocks

Post results to comments.

WOD - February 14, 2013 - Thursday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle clean with hard landing + 2 Push press AHAP -- rest 60s

2) 5x1 Clean + 2 Front squats + Jerk AHAP -- rest 60s

3) 5x3 Clean pulls off blocks (just below knee) AHAP -- rest 60s

4) 5x5 Jumping squats, lightish weight, focus on explosion and perfect upright posture -- rest 60s

Strength:

1) High bar back squat; 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 80%, 1x4 @ 80%

2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 13, 2013 - Wednesday

Rest Day

Perform some active recovery (run, swim, bike, row) at a light to moderate pace. If you can take a yoga class and sit in a sauna, even better. Get your nutrition prepped for the rest of the week and get a lot of stretching in.

WOD - February 12, 2013 - Tuesday

Workout of the Day

Work Capacity:

Session 1:

EMOTM 10 minutes:

Row 250m

* If you fail during any minute, move immediately into the next and perform 20 burpees immediately after the WOD for each minute missed

Session 2:

3 Rounds for time of:

7 Bar muscle-ups

14 Shoulder-to-overhead (135#/95#)

21 Back squats (135#/95#)

Skill:

3 Rounds of:

ME HSPU

Rest 3 minutes between efforts

Additional:

3x10 Good mornings, heavy

3x10 Barbell shrugs, heavy

Post results to comments.

WOD - February 11, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x3 Muscle snatch AHAP -- rest 60s

2) 5x1 2 Power snatch + 1 Snatch AHAP -- rest 60s

3) 5x3 Halting snatch pull (pause below knees) AHAP -- rest 60s

4) 5x4 Behind-the-neck strict press (snatch grip) AHAP -- rest 60s

Strength:

1) High bar back squat; 1x6 @ 70%, 1x6 @ 80%, 1x3 @ 90%, 1x2 @ 95%

2) Front squat; 1x5 @ 65%, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 80%

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments.

Rest Day - February 10, 2013 - Sunday

REST DAY

Enjoy the day off. Stay safe with the blizzard still hurting Boston transportation. Back at it tomorrow.

WOD - February 9, 2013 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM snatch
2) 20 minutes to establish a 1RM clean and jerk

WORK CAPACITY:
Open WOD 11.4:
AMRAP 10 minutes of:
60 Bar-facing burpees
30 OH Squats (120#/90#)
10 Muscle-ups

SKILL:
Half flight simulator IMMEDIATELY following WOD:
5-10-15-20-25-30-35-40-45-50 Unbroken double-unders

ADDITIONAL:
3x5 RDL, very heavy
60 Strict T2B

Post results to comments. Stay safe everyone in the North East!