WOD - January 1, 2013 - Tuesday

Workout of the Day

Barbell Work:

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

2) 5x1 2 Clean + 1 Jerk AHAP -- rest 60s

3) 5x2 Power clean heavier than last week -- rest 60s

Strength:

5x3 High bar back squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s

Work Capacity:

4 Rounds for total time of:

Row 500m

20 Burpees

40 Double-unders

Rest 3 minutes

Additional:

3x10 RDL, heavy

3x10 Barbell shrugs AHAP

Post results to comments. Stay safe tonight all and have a great New Year!

WOD - December 31, 2012 - Monday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle snatch + 2 OH Squat AHAP -- rest 60s

2) 5x2 Snatch AHAP -- rest 60s

3) 5x3 Snatch pull AHAP -- rest 60s

Strength:

EMOTM 20 minutes:

1) Odd minutes -- 5xPush Press (155#/105#)

2) Even minutes -- 15 KB Swings (70#/53#)

Additional:

3x10 Weighted back extensions AHAP

3x30 GHD sit-ups

Post results to comments and have a very happy New Year's Eve!

Rest Day - December 30, 2012 - Sunday

REST DAY

Enjoy the day off. Rest, relax, stretch, and refresh your mind. I hope everyone has some fun New Year's Eve plans lined up.

WOD - December 29, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 20 minutes of Snatch speed work (no more than 75%)
2) 20 minutes to establish a 1RM Clean and Jerk

Strength:

5x3 Front squat @ 23x1 tempo, 80% of most recent 1RM -- rest 60s

Work Capacity:

"JT" 21-15-9 reps for time of:
HSPU
Ring dip
Push-up

Additional:

Tabata Cal Row (8 intervals of 20 seconds on/10 seconds off)

Post results to comments.

WOD - December 28, 2012 - Friday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM OH Squat

STRENGTH:
Do each until failure:
1) EMOTM 4 Clean and jerks @ 185#/120# (Max 10 minutes)
2) EMOTM 10 Pendlay row @ 185#/120# (Max 10 minutes)
3) EMOTM 6 S2OH @ 185#/120# (Max 10 minutes)

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x15 Strict T2B

Post results to comments.

WOD - December 27, 2012 - Thursday

WORKOUT OF THE DAY

BARBELL WORK:
1) EMOTM 10: 2 Squat cleans (must be touch and go) AHAP
2) 5x3 Snatch balance AHAP -- rest 60s
3) 5x5 Sotts press AHAP -- rest 60s

STRENGTH:
High bar back squat: 1x5 @ 80%, 2x3 @ 85%, 2x3 @ 87.5%, 2x3 @ 90% -- rest 2:00

WORK CAPACITY:
21-15-9 reps for time of:
Thruster (95#/65#)
Burpees
2x Double-unders (42-30-18)

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x50 abmat sit-ups

Post results to comments.

Rest Day - December 26, 2012 - Wednesday

REST DAY

Enjoy the day off. I hope everyone had an excellent Christmas and got to spend some time with friends and family. Back at it tomorrow.