Monthly ArchivesMarch 2013

Workout 13.4 standard

Workout 13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc
TRAVEL WOD:
USE [...]

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Eve of Destruction standard

WOD: Eve of Destruction
400m Run
2 Rope Climbs
4 Clean and Jerks (185/135)
300m Run
2 Rope Climbs
6 Clean and Jerks (155/115)
200m Run
2 Rope Climbs
8 Clean and Jerks (135/95)
100m Run
2 Rope Climbs
10 Clean and Jerks (95/65)
SCALE BACK IF YOU NEED TO FOR 13.4  BE SMART!
Travel WOD:
4 Rounds
400m Run
10 Pike Push-Ups
10 DB Hang Cleans

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Pitch Black standard

Warm-Up:
Stretch
Row 500M: Full Sprint For Last 100m
3 Rounds: 1 Minute Singles: 30 Seconds DU’s: Rest 30 Seconds
WOD: Pitch Black
8 Minute AMRAP:
2 Thrusters (115/75)
1 Lateral Barbell Burpee
4 Thrusters
2 Lateral Barbell Burpees
6 Thrusters
3 Lateral Barbell Burpees
8 Thrusters
4 Lateral Barbell Burpees
Continue to increase by 2 Thrusters and 1 Lateral Barbell Burpee
Travel WOD:
Same as above:
Use DB’s and do [...]

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Neutered standard

THERE WILL BE NO AFTERNOON/EVENING CLASSES THIS FRIDAY.  THE LAST CLASS WILL BE AT 12:00 PM
WE WILL HOLD OPEN WOD 13.4 ON SATURDAY FROM 10:00 AM-1:00 PM.  WE WILL NOT HAVE OPEN GYM THIS SUNDAY.

2 Person Partner WOD:  Split reps anyway you choose. Only one athlete working at a time.
WOD: Neutered
50 Pull-Ups
40 KB Swings (55/45)
30 [...]

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Mackie standard

Warm-Up:
50 DU’s, 40 Air Squats, 30 Sit-Ups, 20 Push-Ups, 10 Pull-Ups
WOD: Mackie
1000m Row
50 Slam Balls (20/15)
30 Supine Ring Rows
Every 2 minutes perform 3 Burpees. This includes the 1000m Row.
TRAVEL WOD:
800m Run
50 DB Thrusters
30 HR Push-Ups
Every 2 minutes perform 3 Burpees. This includes the 800m Run.

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Timberbeaver standard

Warm-Up:
400m Run
Stretch
Tabata: 3 Rounds: Air Squats, Push-Ups, Mountain Climbers
Strength: Front Squats
20 Minutes to Establish a 1RM
WOD: Timberbeaver
3 Rounds
10 OHS (135/95)
15 Ring Dips
25 Sit-Ups
TRAVEL WOD:
3 Rounds:
50 Jumping Jacks
40 Squats
30 Push-Ups
20 Supermans
10 Pistols (5 Per Leg)

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