5B WOD 1/20/11

January 19, 2011 by Eric No Responses.

STRENGTH - Bench Press

5, 3, 1+ (75/85/95% working 1RM) ref 10/25

*if you don’t have a current 1RM today you will establish one (5, 3, 1, 1, 1)

CONDITIONING

Triple Tabata:

Toes-to-bar

Pushup

Butterfly Sit-ups

(:20 work / :10 rest) rotate through each exercise 8 times (12min)

5B WOD 1/19/11

January 18, 2011 by Eric 1 Comment

CONDITIONING

Ball Slam Lunges (1-10)

Max Burpees in 1 minute

Max Double Unders 2 minutes

STRENGTH - Deadlift

5, 3, 1+ (75/85/95% working 1RM) ref 12/31

*if you don’t have a current 1RM today you will establish one (5, 3, 1, 1, 1)

5B WOD 1/18/11

January 17, 2011 by Eric No Responses.

For time:

1000m Row

50 Thrusters (45)

30 Pull-ups

750m Row

35 Thrusters

20 Pull-ups

500m Row

20 Thrusters

10 pull-ups

Scale as needed

5B WOD 1/17/11

January 16, 2011 by Eric 1 Comment

CONDITIONING

3 rounds for time:

500m Row

21 Box Jump (20)

12 Push Press (115/85)

STRENGTH - Press

5, 3, 1+ (75/85/95% working 1RM) ref 12/31

*if you don’t have a current 1RM today you will establish one (5, 3, 1, 1, 1)

5B WOD 1/15/11

January 14, 2011 by Eric 3 Comments

STRENGTH - Deadlift

3, 3, 3+ (70/80/90% working 1RM) ref 12/31

CONDITIONING

Teams of 2 complete 20 rounds for time:

5 Burpees

10 Box Jumps (24/20)

15 KB Swings (53/35)

*20 min time limit – goal = 1 min rounds or less :) (1-on / 1-off)

*one person works at a time

5B WOD 1/14/11

January 13, 2011 by Eric No Responses.

“ANGIE”

For time:

100 pullups

100 pushups

100 situps

100 squats

You must complete all reps before moving on to next exercise

CHRIS SPEALLER ANGIE DEMO:  [mov] [wmv]