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January 30, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 29 January 2013 18:48



"Baby Amanda"
Advanced
9-7-5
Pull ups
Dips
Hang power snatch #65
Intermediate
9-7-5
Pull ups
Dips
Hang power snatch #45
Beginner
9-7-5
Pull ups
Dips
Hang power snatch #15-25
Use whatever pull up and dip progressions needed at this time.

"Baby Amanda"

Advanced

9-7-5

Pull ups

Dips

Hang power snatch #65


Intermediate

9-7-5

Pull ups 

Dips

Hang power snatch #45


Beginner

9-7-5

Pull ups

Dips

Hang power snatch #15-25


Use whatever pull up and dip progressions needed at this time. 


 
January 29, 2013 PDF Print E-mail
Written by Andrea   
Monday, 28 January 2013 20:40



"Gwen"

Advanced

15-12-9

Clean and jerk #65

Rest as needed between sets


Intermediate

15-12-9

Clean and jerk #45

Rest as needed between sets


Beginner

15-12-9

Clean and jerk #15-25

Rest as needed between sets


 
January 28, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 27 January 2013 17:29



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders
Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders
Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders
Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.
Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

Advanced

20 step ups

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows 

20 push press #45

20 good mornings

20 wall ball #14

20 pregnant burpees

20 double or single unders


Intermediate

15 step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows 

15 push press #25

15 good mornings

15 wall ball #10

15 pregnant burpees

15 single unders


Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows 

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders


Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
January 27, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 26 January 2013 22:17



Rest Day

 
January 26, 2013 PDF Print E-mail
Written by Andrea   
Friday, 25 January 2013 19:37



Advanced

3 rounds

15 thrusters #65

400m run


Intermediate

3 rounds

15 thrusters #45

400m run


Beginner

3 rounds

15 thrusters #15-25

200m run

 
January 25, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 24 January 2013 19:18



Advanced

3 rounds

25 dumbbell shoulder press #20

20 double unders


Intermediate

3 rounds

20 dumbbell shoulder press #15

15 single unders or step ups


Beginner

3 rounds

15 dumbbell shoulder press #10

10 step ups

 
January 24, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 23 January 2013 17:27



Light, with good form.
Advanced
5 rounds
10 deadlifts #95
10 burpees
Intermediate
4 rounds
10 deadlifts #65
10 burpees or pregnant burpees
Beginner
3 rounds
10 deadlifts #45
10 pregnant burpees

Deadlifts. Light, with good form.


Advanced

5 rounds

10 deadlifts #95

200m run


Intermediate

4 rounds

10 deadlifts #65

200m run


Beginner

3 rounds

10 deadlifts #45

200m run


Use the sumo stance if your belly prevents a proper set up.

 
January 23, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 22 January 2013 16:44



Rest Day

 
January 22, 2013 PDF Print E-mail
Written by Andrea   
Monday, 21 January 2013 19:56



"Baby Sean"

Advanced

5 rounds

10 pull ups

10 front squats #65


Intermediate

4 rounds

10 pull ups or progressions

10 front squats #45


Beginner

3 rounds

10 pull up progressions

10 front squats #15-25

 
January 21, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 20 January 2013 23:37

 

 

"Noah"
Advanced
5 rounds
200m run
10 push ups
10 good mornings #45 bar
10 pull ups
Intermediate
4 rounds
200m run
10 push ups
10 good mornings #35 bar
10 pull ups
Beginner
3 rounds
200m run
10 push ups
10 good mornings #25 bar
10 pull ups

"Noah"

Advanced

5 rounds

200m run

10 push ups

10 good mornings

10 pull ups

 

Intermediate

4 rounds

200m run

10 push ups

10 good mornings

10 pull ups or progressions

 

Beginner

3 rounds

200m run

10 push ups

10 good mornings

10 pull up progressions

 

Last Updated on Sunday, 20 January 2013 23:40
 
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