WOD for 1/24/15

Strength

Take 15 minutes and build to today’s 1RM Clean or Power Clean

WOD
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

Then…

Every minute, on the minute, for 6 minutes:
Minute 1 – Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

WOD for 1/21/15

Strength:
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Goal is to increase loads used last week.

WOD:
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell

Then

Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

WOD for 1/20/14

Strength:
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

WOD:
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

WOD for 1/17/15

Strength:
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

WOD:
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)