1/31/12 - TUESDAY

Warm-up:
3 Rounds
30 lb KB Power Snatch to OH Squat - 8
Bar Facing Burpee - 10

Core:
For Max Weight
Front Rack Hold - 3x1 min
Deadlift Hang Hold - 3x1 min

Met-Con:
3 Rounds for Max Reps
Buy-In: 20 lb Wall Ball - max unbroken reps
24" Box Jump - 2 min
DU - 2 min
Rest 30 sec
Buy-Out: Ab Plank - for max time

Skill:
Turkish Get-up, RH - 2x5
Turkish Get-up, LH - 2x5

Notes:
Deadlift Hang Hold: pick up the bar and hold the fully extended (hang) position for 1 min. Do for max weight.
Met-Con: start by doing 1 attempt of your max unbroken reps for Wall Ball. Then do 3 rounds for max reps of the Box Jumps and DU's. Finish by doing 1 attempt of Ab Plank for max time.
If time allows, do the skill work at the end - don't go heavy on this.

1/30/12 - MONDAY

Warm-up:
3 Rounds
50 lb KB Swing - 15
24" Box Jump Burpee - 10

Strength/Skill:
Weighted 10' L-Sit Rope Climb - 6x1

Met-Con:
#1 - 7 min AMRAP
Toes 2 Bar - 15
Burpee - 10

Rest 60 sec

#2 - 7 min AMRAP
Strict Pull-up - 10
135 lb Hanging High Pull - 10

Assistance:
Rope Inversion - 3x10-12
Inverted Row - 3x15-20
Bicep Curls - 3x6-8

Notes:
Weighted L-Sit Rope Climb: place/fasten weights in your lap. You must keep weights in your lap during ascent and descent (don't drop them).
Hanging High Pull: do the high pull from the hanging position (just like you would for a normal High Pull/Upright Row) but use your hips to help fling the weight up - like in a hang clean or snatch.

1/28/12 - Saturday

Warm-up:
3 Rounds
Shoulder Press - 10
Burpee - 10

Benchmark:
Max Unbroken Reps - 3 attempts
DU

Strength:
Bench Press - 5x5

FIELD TRIP TO NEARBY TRACK

Met-Con:
20 min AMRAP
75lb OH Barbell Carry - 50 yards
Run - 400 meters

Skill:
3 Rounds - Each for Max Reps
HSPU
Rest 30 sec
L-Sit
Rest 30 sec

1/27/12

Warm-up:
2 Rounds
20 lb Wall Ball - 15
30" Box Jump - 10

Strength:
Back Squat - 6x2

Met-Con:
Death by Front Squat
135 lb Front Squat
Minute 1 - do 1 Squat, minute 2 - do 2 squats, minute 3 - do 3 squats...

Assistance:
Glute Bridge - 3x12-15
Weighted Pull-up - 3x8-12
Single Arm Barbell Row, RH - 2x8-12
Single Arm Barbell Row, LH - 2x8-12

Notes:
Met-con: Each set has to be completed within the minute. Keep going until you can't complete the specified number of front squats within that minute. For example, if you do 15 squats during minute 15, you would progress to 16. If you can't complete 16 reps before minute 17 starts, then you're done.
The first few rounds will be easy. The later rounds will become exponentially more difficult as the reps increase and the rest decreases. mua ha ha ha

1/25/12

Warm-up:
3 Rounds
Shoulder Press - 8
Squat Snatch - 8

Strength:
5-5-5-5-5
Push Press

Met-Con:
15 min AMRAP
Buy-In: HSPU - 20
95 lb OH Squat - 5
95 lb Hang Power Snatch - 10
Buy-Out: HSPU - max reps

Assistance:
DB Lateral Raise - 2x15-20
Ring Dips - 2x15-20
OH Tri Extensions - 2x12-15
Tri Pushups - 2xFailure

Notes:
Met-Con: this is an AMRAP. The clock starts when you begin the 20 HSPU's. Once you complete the HSPU's, do rounds of the OH Squat and Hang Power Snatch until 15 minutes ends. Immediately after 15 min ends, start the Buy-Out, which is doing as many HSPU without stopping. Your score will be the total number of reps completed between the HSPU's and the rounds.

1/24/12

Warm-up:
3 Rounds
DB Squat Clean - 8
Rope Inversions - 4

Skill:
Max Unbroken Reps
Toes 2 Bar - 1 attempt

Met-Con:
50 lb KB Farmer Carry - 400 meter
50 DU, 50 Sit-up
40 DU, 40 Sit-up
30 DU, 30 Sit-up
20 DU, 20 Sit-up
10 DU, 10 Sit-up
50 lb KB Farmer Carry - 400 meter

Notes:
For the Toes 2 Bar Max Unbroken Reps: in one attempt, do as many T2B's as you can without letting go of the bar. Once you let go of the bar, you are done.

1/23/12

Warm-up:
3 Rounds
50 lb KB Swing - 15
95 lb SDHP - 15

Strength:
5-4-3-2-1
Snatch Grip Deadlift

Met-Con:
"GRACE"
For Time
135 lb Clean & Jerk

Assistance:
10' L-Sit Rope Climb - 4x1
High Pull - 3x12-15
Bicep Curl - 2x12-15

Notes:
Grace is a benchmark WOD, so go all out!

1/21/12

Warm-up:

3 Rounds

Wall Climb - 5

Burpees - 15

Skill:

Jerk - 10x2

Met-Con:

For Time

HSPU - 10

DU - 100

95lb Shoulder Press - 20

DU - 80

95lb Power Snatch - 30

DU - 60

95lb Jerk - 40

DU - 50

Pushup - 50

Do 10 24" Box Jumps every time you stop/break up a set

Assistance:

Ring Dips - 3x15-20

Skull Crusher - 2x15-20

DB Kickbacks - 2x15-20

1/20/12

Warm-up:
3 Rounds
DB Thruster - 8
Power Snatch - 8
33" Box Jump - 8

Strength:
Front Squat - 8x2

Met-Con:
21-15-9
115 lb Thruster
115 lb Power Clean

Assistance:
Glute Bridge - 3x12-15
Strict Pull-up - 3x Failure
Butterfly/Kipping Pull-up - 3xFailure

1/18/12

Warm-up:
3 Rounds
95 lb Push Press - 10
95 lb Hang Power Clean - 10
Push-up - 20

Strength:
Bench Press - 5x3

Met-Con:
15 min AMRAP
75 lb Push Press
Do as many reps possible in 15 min. Every time the bar touches the ground, do 15 Sit-ups

Assistance:
JM Press - 2x8-10
Tri Pushups - 2x20+
Ring Dips - 3x10-15

1/17/12

Warm-up:
3 Rounds
Kipping Pull-up - 5
75 lb OH Squat - 8
24" Box Jump - 10

Met-Con:
For Time
Toes 2 Bar - 50
24" Box Jumps - 40
Bar Facing Burpees - 30
95 lb Sumo Deadlift High Pull - 20
95 lb Overhead Squats - 10

Strength:
Weighted Pull-up - 8x2
Close Grip Pull-up RP - 3xFailure

Assistance:
Single Arm Barbell Row, RH - 2x12-15
Single Arm Barbell Row, LH - 2x12-15

Notes:
I was planning on doing a Max Effort on Deadlifts today, but my hamstrings are still too beatup from Friday's workout.

1/16/12 - AUDIBLE

Called an audible today due to the weather.

Warm-up:
1.5 mile Jog

Met-Con:
4 Rounds for Time Each
DU - 100
Due 100 DU's as fast as you can. Rest while partner does round.

Skill:
L-Sit - 4xFailure

1/16/12

Warm-up:
800 meter Jog
50 yard High Knee Skips
50 yard Kareoka
50 Yard Butt Kicks

Skill:
For Max Time Each
L-Sit - 4xFailure

Met-Con:
10 Rounds Each for Time
400 meter Sprints
1 min Rest

1/14/12

Warm-up:
3 Rounds
Burpees - 10
DB Shoulder Press - 10
DU - 30

Met-Con:
Tabata Rounds
75 lb Hang Power Snatch
Rest 1 min
24" Box Jump
Rest 1 min
75 lb Shoulder Press
Rest 1 min
DU
Rest 1 min
Bench Press

Assistance:
Wall Climbs - 2x5
Handstand Holds - 2xFailure
Ring Dips - 2x15-20
JM Press - 2x12-15

Notes:
Tabata Rounds: do 20 seconds of work and 10 seconds of rest for 8 rounds for each exercise. Your score for each exercise will be your highest set of reps.

1/13/12

Warm-up:
Complete
Push-up - 20 reps
95 lb Squat Clean Thruster - 20 reps

Strength:
3-3-3-3-3
Front Squat

Met-Con:
10 Rounds for Time
135 lb Deadlift - 15
Push-up - 15

Assistance:
Glute Ham Bridge - 2x12-15
Butterfly Pull-up - 3x12-15
Barbell High Pull - 3x12-15

1/12/12 = REST DAY

1/11/12

Warm-up:
3 Rounds
50 lb KB Swing - 10
115 lb Squat Clean Thruster - 5
75 lb Back Rack Push Press - 10

Met-Con:
"BEAR TRAP" (WOD Club Open, take 2)
2 min AMRAP for Weight and Reps
Deadlift - 1
Clean - 1
Push Press/Jerk - 1
Back Squat - 1
Back Rack Press/Jerk - 1

Strength:
5-4-3-2-1
Shoulder Press
5-4-3-2-1
Push Press
5-4-3-2-1
Jerk

Assistance:
45 lb Plate Front Raises to Overhead - 2x12-15
DB Lateral Raises - 2x12-15
Skull Crushers - 2x12-15

1/10/12

Warm-up:
3 Rounds
DB Shoulder Press - 10
Toes 2 Bar - 10
DU - 30

Skill:
24" Box Jump - 10
30" Box Jump - 10
33" Box Jump - 10
Work to Single Rep Max Height
Box Jump - 1

Core Strength:
For Max Weight
OH Barbell Hold - 4x1 min

Met-Con:
4 Rounds Each for Max Rep
DU - 1 min
Ab Wheel - 1 min

Assistance:
Ab Plank for Max Time - 2x1

1/9/12

Warm-up:
3 Rounds
KB Swing - 10
Squat Clean Thruster - 5
Back Rack Push Press - 10

Met-Con:
"BEAR TRAP"
2 min AMRAP for Weight & Reps
Deadlift - 1
Clean - 1
Front Squat - 1
Push Press/Jerk - 1
Back Squat - 1
Back Rack Press/Jerk - 1

Strength:
Weighted Pull-ups - 7x3 (Max Effort)
Close Grip Handle Pull-ups - 3xFailure (Rest Pause)

Assistance:
10' L-Sit Rope Climbs - 3x2 (Descend to floor in L-Sit)
Bent0ver Barbell Row - 2x8-12
Bicep Curls - 2x12-15

Notes:
"Bear Trap:"
String all lifts/reps together.
Deadlift must return to ground before performing Clean.
You can string the Clean, Front Squat, and Push Press/Jerk, into a clean thruster.
The Back Squat can join the Back Rack Press into a Back Rack Thruster.
The Push Press/Jerk and Back Rack Press/Jerk must lock out in the extended position.
Score = total reps multiplied by weight used. So if you finish 5 rounds + 2 reps using 135 lbs. Your score would be (5x6)+2)x135 = 4320. When you post your score, also list the weight you used and how many rounds & reps completed.
Demo Video: http://www.wodclubopen.com/videos/418

1/7/12

Warm-up:
3 Rounds
DU - 50
75 lb Shoulder Press - 15
45 lb Plate Front Raise - 12

Skill:
5 min For Distance
Handstand Walk

Met-Con:
For Time
Buy-In: 50 lb Single KB High Pull - 30
4 Rounds
HSPU - 5
L-Sit 15 sec - 1
400 meter Run - 1
3 Rounds
Double 50 lb KB High Pull - 10
50 yard Bear Crawl - 1
Buy-Out: Double 50 lb KB Shoulder Press - 15

Notes:
Buy-In - do once before beginning Rounds.
Buy-Out - do once after completing all Rounds.
Complete entire Met-Con for time.

1/6/12

Warm-up:
3 Rounds
45 lb Hang Power Snatch - 10
Pull-ups - 5
50 lb Goblet Squats - 10

Met-Con:
"Cindy was a Nice Girl" (WOD Club Open)
10 min AMRAP
Buy-In: 53 lb KB Swing - 50
Chest to Bar Pull-up - 5
Hand Release Push-up - 10
115 lb Front Squat - 15

Strength:
Box Squat - 5x3

Assistance:
10' L-Sit Rope Climb - 3x1
Single Arm BB Row, RH- 2x8-10
Single Arm BB Row, LH - 2x8-10
High Pull - 2x12-15

Notes:
I am redoing WOD 1 for the WOD Club Open due to some bad reps on my first attempt Monday.

1/5/12 = REST DAY

Rest.

1/4/12

Warm-up:
3 Rounds
Hand Release Pushups - 15
JM Press - 10
DU - 30

Strength:
Shoulder Press - 7x3
DB Push Press - 2xFailure

Met-Con:
For Time
Buy-In: 135 lb Bench Press - 30
5 Rounds
115 lb Hang Power Snatch - 5
Burpee - 10
Buy-Out: 135 lb Bench Press - 30

Assistance:
Skull Crushers - 2x8-12
DB Kickbacks - 2x15-20

Notes:
Met-Con - start with 30 reps of 135 lb Bench Press, then do 5 rounds of 5 reps of 115 lb Hang Power Snatches and 10 burpees. Finish with 30 reps of 135 lb Bench Press. Complete for time.

1/3/12

Warm-up:
3 Rounds
HSPU - 5
135 lb Good Mornings - 10
560m Jog - 1

Skill:
Turkish Get-Up, RH - 5x1
Turkish Get-Up, LH - 5x1

Core:
For Max Weight
Front Rack Barbell Hold - 4x1 min
Hold last set for as long as possible.

Met-Con:
3 Rounds for Time
Toes 2 Bar - 15
DU - 100

Assistance:
Sit-ups - 2x50

Notes:
Front Rack Barbell Hold - hold the barbell in the extended/top Front Squat position for 1 min with as much weight as you can handle. On the last set, hold as long as possible.

1/2/12

Warm-up:
2 Rounds
Chest to Bar Pull-ups - 5
50 lb KB Swings - 10
115 lb Front Squat - 5

Met-Con:
"Cindy was a Nice Girl" WOD Club Open
10 min AMRAP
Buy In: 53 lb KB Swing - 50
Chest to Bar Pullups - 5
Hand Release Pushups - 10
115 lb Front Squat - 15

Strength:
Snatch Grip Deadlift - 6x2
Romanian Deadlift - 2x12-15