8 JAN 13 Max Efforts and Heavy Front Squat

Front Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

-then-

3 rounds for total reps of:
1 minute ME Shoulder Touches.
-1 minute rest
1 minute ME Pullups.
-1 minute rest
1 minute ME Burpees.
-1 minute rest

7 Jan 13 AMRAP

12 minutes to establish a 3rm Hang Squat Clean.

Notes: The barbell may not touch the floor before all 3 reps .


-then-
10 minute AMRAP of:
5 Push Jerks 155/105#
20 Split Jumps

-then-
4x 200m Runs with 1 min rest

5 JAN 13 Saturday Slam

15 minutes to establish a 1rm Snatch (Full or Power Athletes choice)

-then-

“Tommy V(ish)”
21 Thrusters 115/75#
12 Wall Walks
15 Thrusters 115/75#
9 Wall Walks
9 Thrusters 115/75#
6 Wall Walks

4 JAN 13 Barbara

Barbara

5 RFT

20 Pullups
30 Pushups
40 Situps
50 Squats

3 Jan 13 1 RM Push jerk and a WOD

15 for 1 RM Push Jerk

5 rounds for time of:

3 Power Cleans 185/120#

 12 Bar Facing Burpees

15 Pullups

1 200m Sled drag 90/45

2 JAN 13 Deadlifts and more

DL w Bands: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.

-then-

3 rounds for total reps:
45 sec ME Shoulder Press 95/65#
-rest 45 sec.
45 sec ME Pullups
-rest 45 sec.
45 sec ME Push Press 95/65#
-rest 45 sec.
45 sec ME Box Jumps 30/27″
-rest 45 sec

1 JAN 13 Starting off Outlaw....

7x1 3 position Snatch(floor, hang, and hi hang) ea 60 Seconds 50-70% 1 RM Squat or power depending on athlete's ability

Then

50 Russian KB Swings 32/24 Kg
30 Shoulder Touches (15 ea side)
15 Wall Ball Situps
20 Shoulder Touches
15 Wall Ball Situps
10 Shoulder Touches
25 Russian KB Swings