Welcome back Batalis WOD

1 rep MAX Power Clean

WOD

10-1 Ladder of cleans 95-65

In between each set:

5 Pull UPS
10 Push UPS
15 Sit UPS

(i.e. Brent's Fav!!)

6x4 for Tuesday

180WOD
you have 6 minutes to perform each of the following.....the faster you complete each task the more rest you will have before you move to the next task to be completed in 6 minutes

1000m row (men) / 800m row (women)
then
15 Wallball / 15 medball cleans
then
800m run
then
20-15-10-5
KB - Slam

Monday

180WOD

30 SECONDS jump rope

30 Sec Box

30 sec to complete 5 Dl 155/225

30 sec rest

10 rounds

Friday

180wod

In teams of 2 rotate between

5-10&15 rounds of

WB

Pullup

KB

Shoulder Press SUCK!

1 REP Max Strict Shoulder Press

WOD

Tabata:

Push ups
Lunge jumps
Shoulder Press 65/45/33
Bicycle

Each movement, 8 rounds (4 minutes)

Rowing with Cleans!

300m ROW
20 Ball slams
10 Power Squat Cleans 95/65

rest approx. 4 minutes

repeat 2 more sprints-trying to maintain pace

Stitches anyone?!?! No thanks! 2-20-12

10 BOX jumps
10 KB swings
10 Toes2Bar

10 ROUNDS for time!

Friday - Belly Flop

180WOD 10 min EMOM 5 reps per minute OHS, Front Squat Or Back Squat - your choice Then 21-15-9 Calorie Row Burpees -- Post From My iPad

WED

180WOD

10,10,5,5,3,3 Deadlift

then

21,15,9
Deadlift 135/185
Double under
SDHP

Happy Valentine's Day - 2/14/12!!!

2 burpees
14 box jumps (odd rounds) 14 pull ups (even rounds)
2 burpees
14 Med Ball Vups
2 Burpees
14 Lunges (7 each leg)

12 rounds for time.....yes, 12!!!

XOXOXO

Monday

5x3 thruster Then Thruster & KB ladder as high as possible in 12 min -- Post From My iPad

Saturday Sprints

In three minutes:
10 Burpees - 20 Wallball - 10 Burpees - Max wallballs in remaining time
rest 3 minutes
10 Burpees - 20 Pullups - 10 burpees - Max Pullups in remaining time
rest 3
10 burpees - 20 KB - 10 burpees - Max KB in remaining time
rest 3
10 burpees - 20 box - 10 burpees - max box in remaining time
rest 3
10 burpees - 200m row - 10 burpees - max meters in remaining time

Friday

180WOD

15 slams

10 push press 115/80

30 Situps

18 min amrap

Happy Tuesday - Enjoy

180WOD

100 Double unders / 300 Singles
10 plate burpees
20 pullups
30 box
40 KB
50 Wallball
60 plate burpees

Monday Madness

180WOD - 95/135 4 min Clean & Jerk 4 min rest 4 min Squat Clean 4 min rest 4 min power clean -- Post From My iPad

Saturday

180WOD - Team of Two, alternate between -
5 Toes to Bar
10 Med Ball Cleans
15 slams
then
5 DL
10 Box
15 Situps
then
100m row
200m row
300m row
8 minutes each station & 2 min rest between each

Legs Gone Bad

"FIGHT GONE BAD" style

Rowing for Calories
Ball slams
Weighted Step ups (24"/45lb plate & 20"25lb plate)
Wall Ball 20/14
Front Squat 115/75

1 Minute Each counting reps for complete 5 min round
Rest 1 minute
Repeat 2 more rounds!