9.4.12
by Craig
Tuesday September 4,2012
OMEM for 20 minutes:
2 power cleans at 85%of 1RM
then,
AMRAP in 5 minutes:
5 kettlebell swings,2pd/1.5pd
10 box jumps,24″/20″
Wednesday September5, 2012
3 rounds:
10 front squats,155#/105#
20 ring push ups
30 ball slams, 35#/25#
Thursday September 6,2012
21-15-9
Sumo deadlift highpulls, 95#/65#
Lunges, 95#/65
Friday September 7,2012
AMRAP in 18 minutes:
3 HSPU
6 chest-to-bar pullups
12 ball slams,35#/25#
Saturday September 8,2012
Team WOD
5 rounds:
250m row (timekeeper)
Max reps wallballs,20#/14#
Max reps burpees
Sunday September 9,2012
NO CLASS TODAY(possibly at Weehawken Track) 6 rounds:
400m run
-rest 90 secondsbetween rounds-
Monday September 10,2012
400m sandbag carry
10 rounds:
10 weighted step ups(each leg), 45#/25#
10 chin ups
Finish with 400msandbag carry
Tuesday September 11,2012
OMEM in 20 minutes:
5 strict presses, 70%of 1RM
then,
AMRAP in 5 minutes:
10 slamball cleans,35#/25#
20 double unders
Wednesday September12, 2012
3 rounds
5 minutes on/1 minuteoff
AMRAP of:
5 deadlifts, 135#/95#
5 hang power cleans,135#/95#
5 back squats,135#/95#
Thursday September13, 2012
500m row
5 rounds:
10 ring dips
10 barbell rows
Finish with 400m run
Friday September 14,2012
Snatch balance
5-5-5
then,
AMRAP in 6 minutes:
3 squat snatches (asheavy as possible with proper mechanics)
6 box jumps,24″/20″
Saturday September15, 2012
5 rounds:
5 squat cleans,155#/105#
10 burpees
Sunday September 16,2012
“Mary”
AMRAP in 20 minutes:
5 hspu
10 pistols
15 pull ups
Monday September 17,2012
Sumo-stance deadlift
5-5-5
then,
Max reps in 5 minutes
Clean-to thruster-toball slam, 35#/25#
Tuesday September 18,2012
“Jerry”
1 mile run
2k row
1 mile run
Wednesday September19, 2012
OMEM in 20 minutes:
3 shoulder presses,80% of 1RM
then,
AMRAP in 7 minutes:
7 ring dips
7 ring rows
Thursday September20, 2012
5 rounds:
5 hang squatsnatches, 115#/75#
10 burpee box jumps,24″/20″
Friday September 21,2012
21-15-9
Kettlebell swings,2pd/1.5pd
Wallball, 20#/14#
Toes to bar
Saturday September22, 2012
From the 2010 Northeast Regional
Teams of 4
Only 2 people working at a time (1 must berowing)
For time: 100 Ground to Shoulder (135/95) 100 Box Jumps (24”/20″) 100 Chest to Bar Pullups 100 SDHP (95/65) 100 Burpees At the same time: Row a 4k 25 Minute Time Limit
Sunday September 23,2012
5 rounds:
400m run
15 dumbbellthrusters, 45#/30#
15 dumbbelldeadlifts, 45#/30#
Monday September 24,2012
“Tosh”
3 rounds:
200m run
400m run
600m run
-rest precisely howlong it took you to complete sprint-
followed immediatelyby 9 minutes to establish heaviest snatch
Tuesday September 25,2012
20 minutes tocomplete the following:
2k row
then,
AMRAP in remainingtime of:
3 muscle ups
6 barbell rows
Wednesday September26, 2012
21-15-9
Deadlifts, 275#/185#
Box jumps,32″/24″
Thursday September27, 2012
OMEM in 20 minutes:
2 shoulder presses at90% of 1RM
then,
Max reps in 3minutes: double unders
Friday September 28,2012
5-5-5
Back squat
then,
12-9-6
Lunges, 95#/65#
Ball slams, 35#/25#
Saturday September29, 2012
AMRAP in 18 minutes:
200m run
10 ring push ups
5 strict chest-to-barpull ups
Sunday September 30,2012
30 bear complexes,155#/105#
