Wod’s for the week. 1-25-15 to 1-29-15January 25, 2016
Open Prep: Amrap in 12 minutes. 30 Doubles/10 Thrusters, then 30 Doubles/12 Thrusters, then 30/14 etc.
Diet Contest: EMOM x 30 minutes. A) 20 Situps B) 15/12 Airdyne Calories C) 20 KB Swings 24/16. We did a similar workout on 7-17, with 10 pullups taking the place of the 20 KB Swings. Score is completed tasks out of a possible 30.
Open Prep: A) Every 3rd minute x 5 — 90 Seconds work/ 90 seconds rest. 15/12 calories on the Airdyne, then max rep snatches at 135/95. Score is total Snatches. B) Open Workout 11.4- AMRAP in 10- 60 BAR FACING burpees, 30 OHS @ 120/90, 10 Ring Muscleups.
Diet Conetst: A) Bench Press @ 2-2-2-2 8-12 reps, followed immediately by 20 pushups as fast as possible. Roll off the bench and go! B) Row 2K for time.
Open Prep: A) 1o Minutes Butterfly/Kip/Muscleup Practice. B) 4x Max Rep Un broken C2B Pullups. rest 3 minutes between efforts. C) 3×8 Top 1/2 Bench Press for load.
Diet Contest: Starting every 2 Minutes 1 Rope Climb (scale to 5 pullups), 2 Squat Clean to Overhead (thruster or clean and jerk) 4 OTB Burpees. 2 Minutes to complete the round and things start again, but burpees add +2. So 2nd round=6 OTB burpees, 3rd round 8 etc.
Open Prep: Stretch Roll Recover. 10 Minutes light work on your weakness.
Diet Contest: 30-40 Minutes, Zone 1 supress some blood sugar.
Open Prep- AMRAP in 5 –Squat Clean and Jerk @ 165/110. rest 5. AMRAP in 5– Clean and Jerk @ 135/95
Diet Contest- A) Run a mile for time. B) 5 Mins Max Rep Wallballs. C) 20 Rep Max Back Squat. Rest 5 minutes between efforts.