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

12/22/12

OLYMPIC

Hang Power Clean - 10 x 3 @ 72% of HPC; every 30 seconds
190

Push Jerk - 10 x 3 @ 72% of P.Jerk; every 30 seconds
155

STRENGTH

Banded Deadlift - 6 x 3 @ (BB Weight = 50% of Clean + black bands); every 60 seconds
135 + bands

CONDITIONING

12 Days of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 135
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Power Snatch @ 115
5 Bar Facing Burpees
6 Push Press @ 115
7 Pistols (alternating)
8 T2B
9 Wall Ball 30
10 C2B Pullups
11 HSPU
12 Front Squats @ 135 (no racks)

Time: 34:33

12/21/12

OLYMPIC

1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Split Jerk - 5 x 1 (work all sets @ 75% of Power Jerk)
185


3 Position Power Snatch (work from the top down: Power/Above Knee/Below Knee) - 5 x 1 (work all sets @ 70% of Power Snatch) EXAMPLE VIDEO - this is the basic idea, except we are working the progression from the top-down
135

STRENGTH


Banded LB Back Squat - 5 x 3 (Bar weight should be light. the key here is to pick a load that allows you to be fast and work against accommodating resistance, not to just squat heavy with bands)
185



CONDITIONING

Run - 4 x 400m @ 80,85,90,95% - rest 3min btw rounds
65,64,69,69

Rest 5min

Airdyne - 10min @ Z1

Notes: Z1 corresponds to a pace that you can hold while maintaining a conversation. It should not be easy but should not require you to "catch your breath" in order to talk.

Gratitude HD - Moving Art™

Rest Day

Recovery mobility