Full Potential Fitness

WOD 12.11.10

forgefitness — Sat, 11 Dec 2010 04:00:34 +0000

6 rounds for time
12 back squat
8 good mornings
4 push press/push jerk

use BODYWEIGHT for all movements.

WOD 12.10.10

forgefitness — Fri, 10 Dec 2010 15:24:05 +0000

Snatch 3/60, 3/70, 2/80, 2/85, 2×1/90, 3×1/85
Clean and Jerk 3/60, 3/70, 2/80, 2/85, 2×1/90, 3×1/85
Snatch Balance 6×1/X
Front Squat 2/70, 2/80, 2/85, 2×2/90

WOD 12.9.10

forgefitness — Thu, 09 Dec 2010 06:21:59 +0000

Power Snatch + Hang Snatch 5(2+1)/70-85
Power Clean + Hang Clean 5(2+1)/70-85%
Back Squat 3/70, 2×3/80, 2×3/85

AMRAP 15 mins
row 200 m
6 handstand pushups
12 box jumps 24″

WOD 12.8.10

forgefitness — Wed, 08 Dec 2010 04:16:50 +0000

rest

WOD 12.7.10

forgefitness — Tue, 07 Dec 2010 04:18:21 +0000

Weightlifting
Deadlift 6×3/X with 75 sec. rest between sets

Conditioning
“Nelen”
3 Rounds for time
400 m run
15 overhead squats 135#
12 pullups

WOD 12.6.10

forgefitness — Mon, 06 Dec 2010 04:50:36 +0000

Snatch 3/60, 3/70, 2×2/80, 3×2/85
Clean and Jerk 3+1/60, 3+1/70, 2(2+1)/80, 3(2+1)/85
Snatch Pull 5×2/100
Front Squat 3/70, 2×3/80, 2×3/85

WOD 12.3.10

forgefitness — Fri, 03 Dec 2010 05:39:25 +0000

Snatch 2/60, 2/70, 1/80, 1/85, 1/90, 1/93, 3×1/AHAP
Clean and Jerk 2+1/60, 2+1/70, 1/80, 1/85, 1/90, 1/93, 3(1+1)/AHAP
Push Press 4×3/X
Back Squat 2/70, 2/80, 2/85, 1/90, 3×1/95

WOD 12.2.10

forgefitness — Thu, 02 Dec 2010 05:56:02 +0000

Conditioning

Hang Clean 5×2/X
Reverse Barbell Lunges 5x5ea. leg/X

AMRAP 20 minutes
30 double unders
20 kettlebell swings 24kg

WOD 12.1.10

forgefitness — Wed, 01 Dec 2010 05:53:54 +0000

Weightlifting
Snatch 2/60, 2/70, 2/80, 2×1/85, 2×1/90
Clean and Jerk 2+1/60, 2+1/70, 2+1/80, 3(1+1)/85, 3(1+1)/90
Snatch Jerks 5×2/X
Snatch Pull from knees 5×2/90
Front Squat 3/70, 3/80, 2×2/85, 2×2/90

WOD 11.30.10

forgefitness — Tue, 30 Nov 2010 04:31:07 +0000

Strength/Power/Skill
Hang Snatch 5×2/X
Bent Over Row 5×5/X

Conditioning
1 min AMAP 315# deadlift
1 min AMAP pushups
1 min rest
repeat 5 times. Final score is total reps completed.