DAILY WOD'S: January 2012

FEBRUARY 1, 2012

10 CLEANS 135/95
10 KB SWINGS 50/35
10 BOX JUMPS 24/18
10 BURPEES
5 RDS FOR TIME

JANUARY 31, 2012

SNATCH BALANCE
5.5.5.5
POWER SNATCH
5.5.3.3
THEN:
15 POWER SNATCHES 75/45
30 DBL UNDERS
10 MIN AMRAP

JANUARY 30, 2012

"FGB"
ROW
SDHP 75/45
WALL BALL 20/16
BOX JUMPS 24/18
PUSH PRESS 75/45
1 MIN MAX REPS EACH MOVEMENT
1 MIN RECOVERY
3 RDS FOR TOTAL REPS

JANUARY 28, 2012

"FGB"
ROW
SDHP 75/45
WALL BALL 20/16
BOX JUMPS 24/18
PUSH PRESS 75/45
1 MIN MAX REPS EACH MOVEMENT
1 MIN RECOVERY
3 RDS FOR TOTAL REPS

JANUARY 27, 2012

400M RUN
21 CLEAN 95/65
21 WALL BALL 20/16
21 RING DIPS
800M RUN
15 CLEAN 95/65
15 WALL BALL 20/16
15 RING DIPS
400M RUN
9 CLEAN 95/65
9 WALL BALL 20/16
9 RING DIPS
FOR TIME

JANUARY 26, 2012

ODD REPS
KB SWINGS 35/25
BOX JUMPS
100M SPRINT

EVEN REPS
DEADLIFTS 95/65
T2B
BAR FACING BURPEES

17 MIN AMRAPS
1.2.3.4.5.6. ETC. 20.21.22.23

JANUARY 25, 2012

7 FRONT SQUATS 165/115
7 C2B PULL UPS
7 RDS FOR TIME
THEN:
2 MIN RECOVERY
800M RUN (SPRINT IF YOU CAN)

JANUARY 24, 2012

"ANNIE"
DBL UNDER
SIT UPS
50.40.30.20.10
FOR TIME

JANUARY 23, 2012

"HAMMER TIME"
5 POWER CLEANS 135/105
10 FRONT SQUATS 135/105
5 JERK 135/105
20 PULL UPS
5 RDS FOR TIME

JANUARY 21, 2012

JERK 3.3.3.3.3
THEN:
"JT"
HSPU
RING DIPS
PUSH UPS
21.15.9
FOR TIME

JANUARY 19, 2012

50 DBL UNDERS
6 PUSH PRESS 65% OF 1 REP MAX
9 BURPEES
12 GHD SIT UPS
15 MIN AMRAP

JANUARY 18, 2012

400M RUN
15 WALL BALL 20/16
12 KB SWING 35/25
9 HSPU
4 RDS FOR TIME

JANUARY 17, 2012

21THRUSTERS 75/45
21 K2E
21 PUSH UPS
12 PULL UPS
12 OHS 75/45
12 SIT U PS
3 RDS FOR TIME

JANUARY 16, 2012

"WHITTMAN"
15 KB SWING 50/35
15 POWER CLEAN 95/65
15 BOX JUMPS 24/18
7 RDS FOR TIME

JANUARY 14, 2012

"WHITTMAN"
15 KB SWING 50/35
15 POWER CLEAN 95/65
15 BOX JUMPS 24/18
7 RDS FOR TIME

JANUARY 13, 2012

PUSH PRESS 95/65
CLAPPING PUSH UPS
LUNGES EACH LEG
SQUAT JUMPS
SIT UPS
25.20.15.10.5
FOR TIME

"FILTHY FIFTHY "
50 Box jump, 24/18
50 Jumping pull-ups
50 Kettlebell swings, 35/20
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball 20/16
50 Burpees
50 Double unders
FOR TIME