Do not consider painful what is good for you. —Euripides
Warm-Up
- 500 m Rowing
- 25 Squats
- 25 Knees-to-Elbows
Strength & Skill
Back Squat 3-3-3-3-3
WOD
For time:
- 200 m Weighted Lunges 45/25
- 800 m Run
W.O.D. 01-31-12
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Monthly Archives: February 2012
W.O.D. 01-30-12
When done perfectly, the jerk is an aesthetic combination of power and grace, and that’s why so many athletes take to them so readily. – Bill Starr
Warm-Up
3 Sets of:
- 200 m Sprint
- 10 Push-Ups
- 10 Squats
Strength & Skill
Max Push Jerk
WOD
10 min AMRAP of:
- 5 Burpees
- 10 Sit-Ups
E-WOD
12 min AMRAP of:
- 3 Man-Makers
- 6 Pull-Ups
- 9 GHD Sit-Ups
Related Info
- The Glute-Ham Developer – By Josh Everett
- Mastering the Jerk – by Bill Starr
W.O.D. 01-28-12
There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between. - Pat Riley
Team WOD
With 3-person teams:
- 400m Relay
- Rest 2 minutes
- 200m Relay
- Rest 2 minutes
- 100m Relay
- Rest 2 minutes
- 50m Sprint – all in
Finish with a Tug of War .
W.O.D. 01-26-12
The most important point to remember is that high intensity efforts can produce dramatic aerobic benefit without the muscle wasting seen with endurance training - Greg Glassman
Strenght & Skill
Overhead Squat
WOD
Tabata (20 seconds on, 10 seconds off, 8 sets) of:
- Ring Rows
- Push Ups
- Mountain Climbs
- Squats
Related Info
- Dr. Tabata and the Dumbbell – by Michael Rutherford
- Metabolic Conditioning – by Greg Glassman
