Cast your spell...

WEEK 1
DAY 1
BURGENER W- UP
Skill Transfer:
3 Sets of:
3 OHSQ
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

Lift:

Heavy Deadlift

1-1-1-1-1

WOD:

"Snapper"

3 Rds

10 KB Swings 1.5/1 pood

20 Box Jumps 20"

30 Double Unders

Didn't I mention....

WOD:

"The Everett"

4 Rds

5 Power Snatch 135/95lbs

7 Ring Dips

9 T2B

Your not as brave as you were from the start...

Lift:
Heavy Power Cleans
3-3-3-3-3


WOD:
"Burpees/Pull Ups"
10-1/1-10

Up and down Park Avenue...

"Spanky"
5 Rds
5 Muscle Ups - high rings w/ hand grip; rest 10 sec
5 Power Cleans - 'Touch and Go' - should be heavy; rest 10 sec
AMRAP Bench Press 135; rest 3 min


Power Cleans are ascending sets.  Jump in weight each set.

Broken Horse...

Lift:

"Heavy Push Jerk"

1-1-1-1-1

WOD:

"Deadlift/Burpees - '08 Games"

5 Rounds

5 Deadlifts 275/185lbs

10 Burpees

Slow it down and center...

"The Garage Burial"

Teams of 2

400m Run

then:

100 Box Jumps 20"

100 KB Swings 1.5/1 pd

200 Sit Ups

100 Burpees

200 Double Unders

100 Deadlifts 135/95lbs

 E.O.D. Overhead Bar Carry 135/95

then:

400m Run

Teams must start and finish with the 400m Run. After the 1st 400m they may start at any exercise.  They must complete the repetitions of that movement before they move onto the next one.  They can be done in any order.  Only one person can do work at a time.

There is no you, there is only me...

Lift:
Deadlift - reset hands each rep
5-5-5-3


Paint 1500 sqft for time...

Burnin' up...

Put walls up for time....

Grandpa glasses...

Lift:
Back Squat @ 31X1
5-5-5-1+


Bench Press @ 31X1
5-5-5-1+

You want me to jump where?

WOD #1
"Paul Vault"

For time:

10 Deadlift 225/155lbs

5 Box Jumps 32/24"

10 Ring Inversions

9 Deadlift

5 Box Jumps

9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

Ring Inversions - Keep arms and legs locked throughout movement.


Rest 4 + hours

WOD #2

"Zipper"

21-15-9

Pull Ups on a 2" bar

Burpees

Set it off...

"Dee Odorant"

For time:

15 Sumo Deadlift High Pulls 115/85lbs

25 Double Unders - Unbroken

12 SDHP

25 Double Unders - Unbroken

9 SDHP

25 Double Unders - Unbroken

6 SDHP

25 Double Unders - Unbroken

So far away...

Lift:
Bench Press 
70 - 75 - 85% of 1RM
5-3-1+ @ 31X1


WOD:
"Adam Bomb"
21-15-9
Squat Snatch 95/65lbs
Pull Ups

Must be somethin' inside....

Lift:

Press Complex

Press. Push Press. Push Jerk

Warm up with Wall Extensions and 45% and 55% of 1 RM Press

3 sets of 1.1.1

70-80-90% of 1 RM Press

WOD:

"Up Chuck"

5 Rds

10 KB Swings 2/1.5pd

10 Burpees

Post loads, time and thoughts to comments.

Press Complex 1.1.1 - In succession, complete 1 Press, 1 Push Press, then 1 Push Jerk.

stealth...

Rest Day

mmmmmm...yummmy...

WOD:

2010 NEQ WOD #1

21-15-9

OHSQ 135/95lbs

Pull Ups C2B

Time limit: 10 min

CA$H OUT:

CORE WORK

3 SETS OF 25

GHD SIT UPS

GHD RAISES

ez on the eyes...

Rest Day

Rest ez...

Rest Day

Amongst the Waves...

Lift:
Snatch Balance
5-5-5 @ X212


WOD:
"2 good/2 bad"
21-15-9
w/ 20lb weight vest
Pull Ups
Box Jumps 20"
Ring Push Ups
Wall Ball 20lbs

Dominos...

Lift:
Deadlift
65, 70, 75% @ 21X1
3-3-3+


Bench Press
65, 70, 75% @ 31X1
3-3-3+


WOD:
2009 NEQ WOD #1
12 min/AMRAP
5 Thrusters 135
10 Burpees

Placement...

Lift:
Back Squat @ 31x1
5, 5, 5+


WOD:
2010 Games WOD #6
12 min time limit
7 Rds
3 Cleans 205
4 Ring Handstand Push Ups

Aerials...

"The Joey O"
For time:
100m Farmer's Walk 90lbs (2 - 45lb bars)
25 KB Swings 1.5 pd
25 BJ 24"
100m Farmer's Walk
25 Double Unders
25 Cal's - Row
100m Farmer's Walk
25 Pull Ups
25 Burpees
100m Farmer's Walk

Thor.....isdotter

Lift:
Shoulder Press
3, 3, 3+


WOD:
"DeadHang/Press"
4 Rds
10 Dead Hang Pull Ups
10 Press 75lbs

Pomanian...

"Elizabeth"
21-15-9
Squat Cleans
Ring Dips

Chips?

WOD:

"Luigi"

3Rds

10 BB Forward Lunges 135/95lbs

10 T2B

10 Burpees

Naive...

"The Captain"

For time:

2 Rds

30 KB Swings 1.5/1 pd

20 Box Jumps 20"

then

400m Run

2 Rds

30 Double Unders

20 Pull Ups

then

400m Run

2 Rds

30 Sit Ups

20 Burpees

Fly to the Angels...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: OHSQ 15 x 3; rest as needed

B1: Weighted Pull Ups @ 21X0; 1,1,1,1,1; rest 2 min

B2: Weighted Reverse Hypers @ 2111; rest 2 min

Rest 5 min

"Diane"

21-15-9

Deadlift

HSPU

Now here this...

Rest Day!!

Completely Roll Out - 3 times

Sometimes goodbye means a 2nd chance...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x4; rest 3 min

B: Squat Snatch @ 0211; 1.1 x 4; rest 3 min (10 sec btwn reps)

C1: GHD Sit Ups @ 2121; 20 x 3; rest 2 min

C2: Double Unders 75 x 3; rest 2 min

Rest 5 min

Met Con:

2 Min/AMRAP

Dumbell Burpees 25lbs

Break me down...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:
A: Deadlift @ 12X1 60% of 1RM; 10 sets of 2; rest 30 sec
B: Hang Power Cleans 1.1.1 x 5 (10 sec btwn reps); rest 3 min
C1: Ring Push Ups AMRAP x 3 (-1); rest 1:30 min
C2: T2B 15 x 3; rest 1:30


Rest 10 min


Met Con:

Row 2K


Post loads, time and thoughts to comments.

Let you slip away...

Complete Rest Day

Roll Out - 3 times

What are you waiting for?

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Met Con:

Trainer WOD @ Level 1 Cert?

I love the dirty things you do...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Met Con:

"NEQ WOD #1"

21-15-9

OHSQ

Pull Ups C2B

Post time to comments.