20101228-1229

20101229

As many rounds as possible in 12 minutes:
12 Clapping Push-Ups
25 Ab-mat Sit-ups
Sprint 100 ft

4 Rounds + 3 Sit-ups

20101228

Squat Clean 3-3-3-3-3

175

“The Bear Complex”

5 Rounds

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press


75,95,95,100,75

Snatch WallBall KTE

21-18-15-12-9-6-3 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

75# 32:14

12/17-12/22

20101222

Front Squat 3-3-3-3-3

225-245-235-225-185

20101220

Deadlift 3-3-3 3 Rep Max Effort Attempt

275-315-325

Complete for time:
21 Deadlifts 225 lbs
Sprint 50 feet
18 Deadlifts 225 lbs
Sprint 100 feet
15 Deadlits 225 lbs
Sprint 150 feet
12 Deadlifts 225 lbs
Sprint 200 feet
9 Deadlifts 225 lbs
Sprint 250 feet
6 Deadlits 225 lbs
Sprint 300 feet

13:50

20101217

Complete as many rounds as possible 30 minutes of:
10 Wallball shots, 20/15 pound ball
10 Box Jumps 24"/20"

15+5 Box Jumps

Press Back Ext

Strict Military Press 3-3-3-3-3

95,115,135,145,150(1)

7 rounds for time of:

75/53 pound Shoulder Press, 21 reps
21 Back extensions

65#1st 3 Rds,45#Rest GHD Back Ext.
18:31

Ring Dips Wallball Farmer's walk

Pre WOD
2Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups c blue band

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ring Dips
Wallball Shots - 20 lbs
20 yard Farmer's Walk - 65#

10:41

1201-1206

20101206
Pre WOD
3Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups Blue Band

WOD
For reps:
1 minute max reps deadlift (225/135 lb.)
Rest 1 minute
1 minute max reps pistols
Rest 1 minute
1 minute max calories row

Then:

5 Minutes for 1 Rep Max Effort, shoulder to overhead any method(Push Jerk/Split Jerk/Push Press)

10/11(16"box)/20-185

20101203
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

Strength
32 Push-ups
43 Sit-ups

WOD
Five rounds for time of:
50 lb dumbell, walking lunge, 10 alternating steps
50 lb dumbell swing, 15 reps

6:51

20101202
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
7 Rounds

10 Renegade Rows 35/20
10 Supine Ring Rows

9:51

20101201
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
5 minutes of Double unders
5 minutes of 95 lb/65 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb/65l lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb/65 lb Clean and Push jerk

43/25-36/19-18/11