Monthly Archives: January 2012

January 30, 2012

WOD 120130: BB Gymnastics 1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO 135, 165, 175 Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the … Continue reading

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January 27, 2012

WOD 120127: Strength *If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are. 1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, … Continue reading

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January 25, 2012

REST DAY!

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January 24. 2012

WOD 120124: Strength 1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set. (175, 185, 210, 220) 2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest … Continue reading

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January 23, 2012

WOD 120123: Strength 1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec. 115, 120, 125, 130, 135 (tough to OHS – hard on wrists) Notes: This should be performed as a … Continue reading

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January 21, 2012

WOD 120121: 15 minutes to establish a 1rm Snatch. 135 pounds hang snatch -rest as needed- 4 rounds for time of: Run 400m Row 500m Did three rounds by mistake: 14:13 Great work out –

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January 20, 2012

WOD 120120: Strength *If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are. 1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, … Continue reading

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