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WOD- 6/1/12: “Deadly 7”

WARM-UP: Good Mornings Inch worm Sampson Stretch SKILL: Deadlift KettleBell Swing WOD: “Deadly 7” A1.  Deadlift; 5-5-5-3-3-3. Athlete adds weight each round. Work to a heavy 3. Rest between sets as needed. B1. 7 Minute AMRAP. Complete as many rounds of the triplet in 7…

WOD- 5/31/12: “Revenge”

WARM-UP / SKILL: Body Pass Through Oh- Pass Throughs Inch worm w/ push up Sampson Stretch WOD: Power Clean and “Revenge” A1.  5-5-5-3-3-3 Power Clean. Work up to a Heavy 3 Reps. Athlete adds weight each round. B1.  Complete the following Exercises- AFAHP (20-15-10-5 with…

WOD – 5/30/12: “Annie are you Ok?”

WOD: GV Back Squat, “Annie Are You Ok?” 

A1.  German Volume Back Squat. 10 Reps, 10 Rounds. 1 Minute Rest Between Rounds

Athlete Self times rest.  Work at 50-60% Max

B1.  “Annie Are You Ok?” Complete the following work:

  • 50-40-30-20-10 : Double Unders and Sit-Ups
  • Between Each Round:  10 thrusters (45/25);
  • OF NOTE:
    • (50 DU and 50 Sit Ups, followed by 40/40…
    • Double-Unders are scaled 3-1 (three singles = 1 double-under);
    • Between Each Round: 10 thrusters (45/25);
    • Thrusters are to be performed AQAHP. Objective is to move the bar through the prescribed motion as quickly as possible;
    • Bar is not permitted to touch the ground after it has been lifted. For each touch-down, athletes will be assigned 5 penalty-burpees to be performed after the workout has been completed.
    • Scale all exercises as needed.

WOD- 5/29/12: “Tire meets Tababta”

WOD: Tire Meets Tababta

Complete the following  work:

  • 0.00-5:00 400 M Tire Pull (Complete for time, Rest in time remaining)
  • 5:00-10:00 Tababta Weighted Walking Lunge (20 seconds work/10 seconds rest, 8 Cycles)
  • 10:00-15;00 Tabata Weighted Step Up (20 seconds work/ 10 seconds rest, 8 Cycles)
  • 15:00-20:00 Tabata Ring Push Up (20 seconds work/ 10 seconds rest, 8 Cycles)
  • 20:00-25:00 400 M Tire Pull (Complete For time)

Scale and Modify Exercises/ Distance as needed

WOD- 5/25/12: “Torpedo”

WOD: “Torpedo”

A1. German Volume Front Squat:
Complete 10 Reps of Front Squat (50% max), for 10 Rounds. 1 Minute Rest after each Round.  Athlete watches the clock.
B1.  Every 5 Minutes, Complete the Following AFAHP:
  • 2 Power Clean
  • 4 Ring Dips
  • 8 Pull-Ups
  • 16 Ab-Mat Sit-Ups, Anchored
  • 100 M Sprint
5 Rounds. Time remaining within the 5 Minutes can be used as rest.
Scale as Needed.


  • Roll-out / Trigger-Point Work
  • Upper Body/ Lower Body Stretch with Bands

WOD- 5/23/12: “Tabata Something Else.”


A1.  Deadlift Progression.  5-5-5-3-3.

Add Weight each set, working up to a heavy set of 3. Work at individual pace. Rest between sets as needed.

B1.  “Tabata Something Else.”  Work for 20 seconds, 10 seconds rest. 8 rounds of each individual exercise.  Athlete keeps track of reps each cycle, lowest rep count is recorded.  1 minute transition rest between each exercise

  • Air Squat
  • Box Jumps
  • Burpees
  • K2E

WOD- 5/22/12: “Arms Up”

WOD: “Arms Up”

A1.  German Volume Push Press:
Complete 10 reps of Push Press at 50% max, for 10 rounds.  Rest 1 minute between each round.
B1.  Complete 5 rounds of the following exercises AFAHP
  • 10 Weighted Walking Lunges (45/25lb)
  • 20 Kettle bell Swings (24/16kg)
  • 30 Sit Ups
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