Jan 31

Squat and Bench Press

4X4@ 70%, 1@85%, 1@90%

2X max handstand holds

 

 

Advertisements

Jan 29

6X400 m run, Running clock. Start a new 400 every 4 minutes.  This way we all start together and people will run harder.

Maybe do this out front of the building?

If it’s raining:

Grace
30 X 135 lb clean and jerk for time.

Jan 28

Deadlift and Shoulder Press

4X4@ 70%, 1@85%, 1@90%

2X max L-hang
50 Back ext on GHD machine, partitioned as necessary
1X max pushups, chest to deck, full arm extension, can rest at the top of the pushups however you want.

Jan 24

Back Squat and Bench Press

3 sets of 6 @ 60%, then 2 sets of 1 @ 85 % of max

20 L-pullups partitioned as necessary
2 X Max HSPUs (scale as necessary)

Jan. 23 filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Everyone make sure to thank Randy with your 1 finger salutes for requesting this….

Jan 22

Deadlift and Shoulder Press

3 sets of 6 @ 60%, then 2 sets of 1 @ 85 % of max

2 X Max Dips
5 minute running clock, hold plank for as much of the 5 minutes as possible, resting when you have to.

Jan. 10

100 DUs or 300 regular rope jumps to warm up

Back Squat and Bench Press

5 sets of 4 at 80% of max

30 L pullups – broken as needed
3X7 good mornings

Jan. 8 Team WOD

Deck of Cards

Spades – Power clean @ 135
Diamonds – 2x flutter kicks
Hearts – Burpees
Clubs – Push Press/Jerk @ 135
Joker – row 500

Teams of 2 or 3 people with similar strength so weights can be scaled if necessary, round robin style to see which team finishes first. Choose the order that the teammates go in. Turn over card 1, and the first teammate does that exercise while other teammate rests, once teammate one finishes that exercise the next card is flipped over and teammate 2 does the prescribed exercise while other teammates rest…continue until all cards are gone.

Jan 4.

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

35 Minute time limit (do as much of the workout as possibly in 35 minutes and then call it a day)
Scale as necessary

Jan 3.

Back Squat and Bench Press

4 sets of 6 @ 70% max

20 Hand Stand Pushups
100 hollow rocks

break up sets as necessary