WOD 12.8.09

Oly
Push Press 6×3
Turkish Getup 4×5ea side 50# db

AMAP double unders in 10 minute

Met-Con
Weighted Pullups 5/   5/  5/   5/  5/

6 Rounds AQAP
400 m run
30 pushups

WOD 12.7.09

Oly
Snatch              3/80%, 2/85%, 1/90%, 1/95%, 3×3/80%
Clean & Jerk        2/80%, 2/85%, 3×1/90%, 2/85%, 2×2/80%
Front Squat         3/80%, 1/90%, 1/95%, 2/85%, 3/80%, 2×3/80%, 2/80%

Met-Con
AMAP 20 minutes
As many Back Squats (225#) as possible
250 m row

WOD 12.5.09

Oly
Snatch              3/80%, 2/85%, 3×1/90%, 2/85%, 2/80%
Clean & Jerk        2/80%, 2/85%, 1/90%, 1/95%, 1/100%, 1/90%
Snatch Pull         3/80%, 3/85%, 2/90%, 2/95%, 2/100%, 3×2/90%
Front Squat         3/80%, 2/85%, 2×2/90%

Met-Con
“Lumberjack 20″
In honor of those slain in the Ft. Hood massacre, all met-con athletes are encouraged to participate in the Lumberjack 20.  It’s a toughie, but the point is to just finish it.  Scale as necessary, but make sure you go all out.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

WOD 12.4.09

Oly
DB Push Jerk 3/  3/   3/   3/   3/  3/   3/

10 round Tabata Row
row 20 seconds, rest 10 seconds (that’s 1 round).  total time = 5 minutes

Met-Con
Deadlift 5×5

21-15-9
DB Hang Clean (receive in full squat) #55
Burpee Pullups

WOD 12.2.09

Oly
Clean               3/80%, 2/85%, 3×1/90%
Power Snatch        3/80%, 2/85%, 1/90%, 1/95%, 1/100%, 2/85%, 3×3/80%
Clean Pull          3/80%, 3/85%, 2/90%, 2/95%, 1/100%, 3×2/90%
Back Squat          3/80%, 3/85%, 2/90%, 1/95%, 1/100%, 3/85%, 2×3/80%

Met-Con
Power Clean 7×2

“Pushup Annie”
50-40-30-20-10 for time
Double Unders
Pushups

WOD 12.1.09

Oly
Snatch push press + OH Squat  6x(3+3)/70-100% of snatch

30-20-10
KTE
Back Extensions
Burpees

Met-Con
Overhead Squat 4×10

400 m run
10 thrusters 115#
400 m run
15 thrusters 115#
400 m run
20 thrusters 115#

WOD 11.30.09

Oly
Snatch              3/80%, 2/85%, 1/90%, 1/95%, 1/100%, 2/85%
Power Clean         3/80%, 2/85%, 1/90%, 1/95%, 4×3/80%
Jerk From Rack      3/80%, 2/85%, 3×1/90%
Front Squat         3/80%, 3/85%, 2/90%, 1/95%, 1/100%
Rumanian Pulls      3/80%, 5×2/85%

Met-Con
Front Squat 6×3

AQAP 5 rounds
5 Power Cleans 155#
10 Burpees
15 Pullups

WOD 11.28.09

Oly
Snatch              3/80%, 2/85%, 1/90%, 3×2/85%, 3/80%, 2/80%
Clean & Jerk        2/80%, 2/85%, 3×1/90%, 2/85%
Snatch Pull         3/80%, 3/85%, 3×2/90%, 4×2/85%, 2/80%
Front Squat         3/80%, 3/85%, 2/90%, 2/85%

Push Press 5×3
GHD Situps 5×10

Met-Con
Power Snatch 6×2

5 rounds
6 Hang Power Cleans 135#
12 Pullups
20 Air Squats

 

WOD 11.27.09

Oly
Handstand Pushups 3 x AMAP

On a treadmill set the grade to level 10.  Do a 20 second sprint as fast as you can, hop off and perform 5 burpees.  Rest for one minute and repeat 7 times.

Met-Con
Push Press 6×3

AQAP
row 2k
40 pullups

WOD 11.26.09

Happy Thanksgiving!!

Rest, be with family, watch some football, and eat plenty.  Relax, it’s the holidays.  You can have a carb…or two…or three, or four…