WOD

Strength:

A.
 Three sets, not for time, of:

 Bar Muscle-Up Roll outs or strict pull ups x 3-6 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

B.
Take 15-20 minutes to build to a heavy Split Jerk

 

WOD:

Every minute, on the minute, for 12 minutes:
10 Hang Clean (135/95 lb)
10 Chest-to-Bar Pull-Ups

If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.

“If It Hurts Once Then Do Two More Not Till You Cry Train Till You Die”

Barbarian Twins

 

Strength

Deadlifts 5,5,5

 

WOD

#1

3RFT

30 Deadlifts 95/65

30 Lateral bar jumps

Rest 2 min

#2

3RFT

3o Wall balls 20/14

30 box jumps 24/20

Rest 90 sec.

5 RFT

200 meter Row or Run

30 sec. rest between rounds

Strength:

 A. Three sets for max reps:
Stationary/ Ring Dips for Max Reps (pause at full elbow extension every rep)
Rest 1 minute inbetween sets

B. Three sets for max reps of:

 Toes to bar then drop into max set of push ups

Rest 90 Seconds between sets

C. 10 Minutes to establish a 1 rep heavy clean

WOD:

1 Mile run for time for time

**No Strength

 2012 CrossFit Games Regional WOD #4

WOD:

50 Back Squats 135/95

40 Pullups

30 Shoulder to OH 135/95

50 Front Squats 95/65

40 Pullups

30 Shoulder to OH 95/65

50 Overhead Squats 65/45

40 Pullups

30 Shoulder to OH 65/45

 

 

Strength:

15-20 Minutes to establish 1 rep max snatch

WOD:  15 AMRAP

3 Thrusters 95/65

3 Pull Ups

6 Thrusters 95/65

6 Pull Ups

9 Thrusters 95/65

9 Pull Ups

12,15 ,18 etc.. (Add up total reps to determine points)

WOD

Buy in

1000 meter rro

6 RFT

20 Box jumps 24/20

20 Pull-ups

20 Shoulder to overhead 95/65

Strength

Back Squat

10,10,6,6,4,4

WOD

4RFT

10 Deadlifts 225/185

20 Wall Balls

 

Down the road, in a gym far away
A young man was heard to say
“No matter what I do, my legs won’t grow!”
He tried leg extensions, leg curls, leg presses too
Trying to cheat, these sissy workouts he’d do!
From the corner of the gym where the big guys train
Through a cloud of chalk and the midst of pain
Where the big iron rides high, and threatens lives
Where the noise is made with big forty-fives
A deep voice bellowed as he wrapped his knees
A very big man with legs like trees
Laughing as he snatched another plate from the stack
Chalked his hands and monstrous back
Said, “Boy, stop lying and don’t say you’ve forgotten!
Trouble with you is you ain’t been SQUATTIN’!”

– Jeff “MADDOG” Madden

Strength

Bench Press  5×10

WOD

5RFT

400 Meter run

30 Sit-up

20 Push-ups

Cash out

50 calorie row

“Curls. Big arms are fun, and if their training doesn’t interfere with the rest of the program, wait till everybody’s gone, like I do.”  Mark Rippetoe