Monthly Archive: December 2011

“Ricky” Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 4 pood kb (one 2 pood KB in each hand) Deadlift, 5 reps 135 pound Push-press, 8 reps  

Get to the box early and get ready to stay late because this one is sure to be rough. “Hidalgo” For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24″ box 135 pound …

Continue reading »

Strength: Front squat 6 sets of 2 reps each (2-2-2-2-2-2) *Post total successful weight lifted. Then Complete: 8 Prowler Shuttles (25 yards out with Prowler, sled, or tire then sprint back) *Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds …

Continue reading »

Five rounds for time of: 135 pound Deadlift, 9 reps 135 pound Hang power snatch, 6 reps 135 pound Overhead squat, 3 reps **Remember the bar only dips to about mid-thigh or just above the knee on the hang.

Complete as many rounds as possible in 20 minutes of: 18 Box jumps, 24″ box 15 Toes to bar 12 Pull-ups after the WOD: find your 1 rep max Box Jump

I’m confident that a few people will get their first muscle-up today. Get at it, folks For time: 10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters