Monthly ArchivesJanuary 2013

Hambone standard

Warm-Up:
200m Run
15-12-9
Thrusters (45#)
Good Mornings
WOD: Hambone
3 Rounds
5 Hang Cleans (185/115)
10 Alt. Pistols
200m Run after Round 3
3 Rounds
5 Front Squats (185/115)
15 Ring Push-Ups
200m Run after Round 3
Then, 
10 Clean and Jerks (185/115)
25 Atomic Sit-Ups
400m Run
Travel WOD:
Same As Above: Use DB’s, Do Regular Push-Ups

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Partner WOD standard

Two Person Partner WOD:
7 Minute AMRAP:
3 Person Teams Will do a 9 MINUTE AMRAP AND REST 3 MINUTES
5 DL (185/135)
10 CF Box Jumps (24/20)
Switch Each Round
Rest 5 Minutes
7 Minute AMRAP:
3 Person Teams Will do a 9 MINUTE AMRAP AND REST 3 MINUTES
10 GTOH (75/55)
10 OHS (75/55)
20 DU’s (60 Singles)
Switch Each Round
Rest 5 Minutes
FOR [...]

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KO’s Kourse standard

WOD: KO’s Kourse
10 Burpees
Run to 1st Curve: 50 Air Squats
Run to Mail Boxes: 10 Burpees
Run to Box
25 Jumping Lunges
2 Rope Climbs (3 MOD)
5 Burpees
2 Rope Climbs
5 Burpees
Bear Crawl
25 Pull-Ups
25 Ring Dips
25 Wall Balls (20#/14#): 5 Burpees Each Time The Ball Is Dropped
Burpee Broad Jumps Across Floor
200M Run
5 DL (135/95)
5 Hang Cleans
5 Front Squats
5 Push Press
5 [...]

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Uno or Dos? PINK DAY!! standard

Warm-up:
Stretch and work on a weakness
WOD: Athletes Choice
WOD 1:
12 Minute AMRAP
3 Muscle-Ups (Attempts Count; Must at least get to ring dip position)
5 SDHP (75/65)
7 Wall Balls (20/14)
OR
WOD 2:
500m Row
30 Plyo Push-Ups
40 Ground to Overhead (65/45)
50 Sit-Ups
40 Alt. Overhead Lunges (45/25)
200m Sprint
Travel WOD:
400m Run
30 C2G Push-Ups
40 DB Deadlifts (Keep that back straight)
50 Sit-Ups
40 Alt. Lunges
400m [...]

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En Garde standard

En Garde
2 Person Team WOD
STRENGTH: EMOTM: 10 Minutes:
1 Snatch/1 Hang Snatch/1 OHS (115/75): Partner 1 will have the first 30 seconds and Partner 2 the second 30 seconds of the minute.
No Dropping The Bar Until ALL 3 Lifts are complete: If you miss you are out.  If you do not make the full 10 minutes then [...]

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