12172010

This WOD was at hour 26 of an IF.

Overhead Squat
3-3-3

65-65-65

3 Rounds:
10 Squat Snatch (95/65)
10 CTB Pull ups

8:00

12152010 – Accidentally scaled up because I can’t read

Push Press
3-3-3-3-3

55-85-90-85-90

30 Double Unders
30 Jumping Squats (75/55 – use barbell racked on back)
15 Ring Dips Did 30 negatives by accident
20 Double Unders
20 Jumping Squats
10 Ring Dips Did 20
10 Double Unders
10 Jumping Squats
5 Ring Dips Did 5

8:59 with 42lbs

12142010

Weighted Pull Ups Strict with one and two red bands
3-3-3

Row Sprints
Perform 6 Rounds:
Row 1 min
Rest 2 min
1421

Score is total meters. Rows should be sprints — try to go as hard as you can on each interval.

12132010 – Unbroken Handstand Holds

Front Squat
5-5-5
95-110(3)-105

3 rounds
30 box jumps
15 pushups
1 minute handstand hold
12:20 handstands unbroken!

Post time plus 10 seconds for every time you come out of the handstand. You must get back into a handstand position within 10 seconds of falling out. Yes, you have to keep track of your handstand times.

12102010 Just Snatches

Take 20 minutes to work to a 1RM snatch.
60

Then, take 75-85% of that number and complete 2 snatches on the minute for 12 minutes. Focus on making every rep a good, solid squat snatch. The weight should be heavy but not unreasonable – focus on form and consistency.
45

12082010 – Tabata Fran

Shoulder Press
3-3-3
60-65-65

Tabata Fran
20 seconds of work, 10 seconds of rest for 16 rounds (8 minutes)
Alternate thrusters (95/65) and pull ups.
63

12072010 – Dirty 30

“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20/16)
30 Burpees
30 Double Unders – subbed singles

18:56

12062010

Squat
5-5-5
85-110-115(3)

21-15-9
Unbroken Hang Power Cleans (75/55) 45/35
Unbroken Push Press (75/55) 45/35
Unbroken Box Jumps – Step ups

9:04

12012010

Split Jerk
55-65-75-85-85

30 Double Unders
9 Thrusters (135/95) 65
9 Lateral Jump Burpees (Over Bar)
20 Double Unders
6 Thrusters
6 Lateral Jump Burpees
10 Double Unders
3 Thrusters
3 Lateral Jump Burpees

7:14

11172010

Bench Press
3×5

75-75-85(3)-80-80

5 Rounds:
1 Min Row (Calories)
1 Min AMRAP Hang Power Snatch (75/55) 45
1 Min Rest

91