1/1/13 PM

CONDITIONING
Row – 8 x 500m @ 85% of best 500m Pace; rest 2min
1:40 pace

1. 1:39.1
2. 1:38.5
3. 1:36.9
4. 1:37.6
5. 1:39.1
6. 1:38.1
7. 1:37.5
8. 1:37.3


Notes: To calculate 85% of 500m pace, multiply your best 500m row time in seconds by 1.15. (example - 1:20 = 80sec x 1.15 = ~100sec = 1:40 pace)

1/1/13

AM

STRENGTH
A1. LB Back Squat 2 x 5, 2 x 3, 2 x 1 work to heavy; rest 20sec
225, 245, 265, 285, 305, 305(fail)

A2. Tall Box Jump 6 x 3 (step-down); rest 3min
42, 42, 40, 40, 40, 40

OLYMPIC
B. Jerk Split Lunge – 4 x 6 steps (50-65% of Jerk 1RM); rest 1min
160

C. Split Jerk – 8 x 3 @ 70%; every 60 seconds
170

Notes: Jerk Split Lunge is a shallow lunge, performed to split jerk depth NOT normal lunge depth.

PM

12/31/12 PM

PM
CONDITIONING
5min AMRAP of:
10 UB Deadlift @ 225
10 HSPU
20 Double-unders
R: 3+2 hspu

Rest 5min

5min AMRAP of:
8 KB Swings @ 72
8 Ring Dips
20cal Row
R: 2+15cal

Rest 5min

5min AMRAP of:
6 DB Snatch @ 60
6 Clapping Push-ups (feet on 45# plate)
4 x 15m Shuttle Run
R: 5

12/31/12

AM
OLYMPIC
A. 2 Stop Clean Deadlift – 4 x 3 (50-65% of clean 1RM); stop below knee/power position
135, 145, 155, 165

B. Clean From Blocks (above knee) - 2 x (1 x 3 @ 55%, 1 x 2 @ 65%, 1 x 1 @ 75%)
146, 175, 195

STRENGTH
C1. GHD Sit-up – 4 x 15; rest 20 seconds
C2. Weighted Pull-up – 4 x 5; rest 60 seconds
80x1(4), 62x3

12/29/12

Saturday Team WOD

In teams of three, each team member will work at one of the three stations until rest / rotation is called. All team members will complete each of the three stations.

2 minute rest between stations as we rotate

Station #1 - 5 min AMRAP
- 5 burpee pull-up
-10 wallball (20/14)
4+5

Station #2 - 5 min AMRAP
- 10 Thruster (75/55)
- 20 Double Under (60 singles)
R: 5+7

Station #3 - 5 min AMRAP
-30m Bear Crawl
-10 Box Jump (24/20)
R: 6

Max effort Strict Muscle Up:
3

Body Composition:
See chart
Body fat: 7.2% (3 site)

12/27/12

1 hr mobility

3x800m run at 60-70%

3:20, 3:15, 3:08

12/24/12

Latta Left Loop