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1/29 Additional Info

Found this on Mobility WOD - an excellent source of material.
K Star has a wealth of knowledge, check his website on a regular basis.

*The following video was taken from - www.mobilitywod.com

1/28 WOD

I am taking off until next Thurs. I think my body needs a break. I got really sick, really quick---that never happens...
With all that being said, the CF Open coming up, and a change of programming for the May and July competitions---a 5 day break is in order.
If you MUST do some sort of workouts between now and Thursday---keep it real light. Its only 5 days, you won't lose any strength or speed.
See you in 5....if you need me, text me...

1/27 WOD
Build to 1RM Push Jerk;


and then;

Complete as many rounds as possible in 3 minutes of:
Thruster x 10 (95/65)
Knees to Elbows x 10

R5 min, then;

Complete as many rounds as possible in 3 minutes of:
Push Press x 10 (95/65)
Kettlebell Swings x 10 (55/35)

1/24 WOD

Three sets of:
Bulgarian Split Squat x 6
Rest 60 seconds
Muscle up attempts x 3 (if you are good at MU's, do them strict)
Rest 60 seconds;

and then,

100 Dbl Unders
Row 2k for time

1/23 WOD
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8 reps
Rest 60 seconds;

and then,

8 in AMRAP
Kettlebell Swings x 15 reps (55/35)
Hand-Release Push-Ups x 10 reps

1/20 WOD
In Greensboro, judging at the War of the WOD's...

4 sets
Pwr Cln x 4 (add weight each set)
R 60;
then,
OHS x4 (add weight each set)
R 60;
*complete all cleans, then move to OHS


and then,

Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run

Your power clean and squat are with the SAME bar. Choose wisely---but NOT super easy...

As far as we know we will be doing this workout at CF Kernersville...if there is an issue with equipment (they may be having a class), we will move the workout to Brents new spot.

1/19 WOD
Four sets of:
Deadlift x 5 (80% 1RM)
Rest 60 seconds
Unbroken Kettlebell Swings x 20 reps (heaviest possible for 20x4 unbroken)
Rest 60 seconds;

and then,

4sets 3 min AMRAP:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Rest 2 min between rounds. Pick up where you left off (just like the other day). Log total rounds/reps complete.

1/17 WOD
Four sets of:
Ring Push-ups x Max Reps
Rest 60 seconds
Romanian Deadlift x 8
Rest 60 seconds;

and then,

Five rounds for time of:
Bent Over Rows x 5 reps (Do as heavy as possible--chose your own weight)
Burpees x 10 reps

1/16 WOD
Four sets of:
Shoulder Press x 4 (increase wt each set)
Rest 90 seconds
Strict Pull-ups x 6 reps (if they are easy, add wt)
Rest 90 seconds;

and then,

Three rounds for time of:
Push Press x 10 reps (95/65)
Wall Ball x 20 reps (20/14)
Sit-ups x 30 reps

1/14 WOD

Run or row a 5k...
not for time.

1/13 WOD

Work on Clean technique and build to a heavy-ish clean;


and then,

Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

11/12 WOD

5 sets of 3min AMRAP (total of 15 min of work):

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Rest 3 min between each set (3 on/3 off). Start each new AMRAP set where you left off on the set before. Log your total rounds/reps.



.

1/10 WOD
Four sets of:
Deadlift x 6 rep (80% 1RM)
R: 60 seconds
Bench Press x 5 rep (80% 1RM)
R: 60 seconds;

and then,

Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
55/35 Kettlebell Swings x 30 reps
400 Meter Run

1/9 WOD
Four sets of:
Weighted Pull-Ups x 3 reps (add wt every set)
R: 60 sec
Ring L-Sit x 30-60 second hold (accumulated)
R: 60 sec

and then,
Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)

R: 5 min, then;
As many rounds as possible in 5 minutes of:
10 Knees to Elbows
10 Walking Lunges with Bumper Plate (45/25 lbs.)

1/7 WOD

Six sets of:
Shoulder Press x 3 rep (85% 1RM)
Rest a couple minutes between sets. During rest period hit the GHD x 10 rep ;

and then,
Four rounds for time of:
115/75 lb. Push Press x 10 reps
24″/20″ Box Jumps x 20 reps
Double-Unders x 30 reps

1/6 WOD

Every minute, on the minute, for 10 minutes,
Full Squat Clean x 2 reps (make it somewhat difficult--add weight if need in between)

Rest about 5 minutes, and then . . .

Every minute, on the minute, for 10 minutes,
10 Kettlebell Swings (70/55/35)
5 Burpees

1/5 WOD

Warm up with something you suck at,
then;

Five rounds for time of:
Pwr Snatch + 5 OHS (135/95/55)
Pull-Ups x 15 reps
Run 400 Meters

1/3 WOD

Warm up, then GO!!!

Four sets for times of:
Row 500 Meters
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs.)
Rest 5 min between each set...time each set seperately. Go 100% each set.

1/2 WOD
Take 15-20 minutes to build to a heavy Split Jerk;
 and then,
Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees, 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of: 3 Handstand Push-Ups, 6 Ring Dips, 9 Toes to Bar