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For Time

January 31st, 2011

Wendler Deadlift. Deload Week 4
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 65% of 1 RM.
5 Reps @ 75% of 1 RM.
5 Reps @ 85% of 1 RM.

WOD
8 Rounds of:
5 Handstand Push Ups
10 Pistols Total
For Time.

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As a four person team, execute the following:
Each person must complete 50 Air Squats.
Then, 100 yard Overhead Walking Lunges (45# Bar)*
800m Run with 45# Bar as a Team
Return bar & complete 200 Team Burpees (“You-go-I-go”).
800m Prowler Push as a Team
4 - 15′ Rope Ascents per person.**
800m Heavy Bag Carry
For Time.

*Team members rotate time on bar for OH Walking Lunges.
**Modify with 15 pulls up or rope pulls for every one rope ascent.

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Fran

January 28th, 2011

Wendler Back Squat.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 75% of 1 RM.
3 Reps @ 85% of 1 RM.
1 or More @ 95% of 1 RM.

WOD:
21 – 15 – 9 of:
Thrusters (95#M/65#W)
Pull Ups
For Time.

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Oly Skill Day

January 27th, 2011

1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean & Jerk
1 Squat Clean & Jerk

Every 1:10 for 10 Rounds. 95#+M/75#+W)

CF Skill Work
Practice the following:
50 Double Unders
15 Ring Push Ups or Dips
15 Toes to Bar
15 Pistols, each leg

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3 Rounds for Time

January 26th, 2011

Wendler Press.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 75% of 1 RM.
3 Reps @ 85% of 1 RM.
1 or More Reps @ 95% of 1 RM.

WOD:
3 Rounds for Time of:
22 Box Jumps (24″M/20″W)
22 Flutterkicks, 4 count
22 Kettlebell Swings (53#M/35#W)
22 Double Unders (or 66 Singles)
22 Air Squats