Tuesday - 15FEB2011

Rx
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

scaling options
INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold - or - 30 second tuck sit hold

BEGINNER
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)
15 second Tuck sit hold

Monday - 14FEB2011

Rx
"Wittman"

Seven rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24" box

scaling options
AVANCED
Five rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24/20” box

INTERMEDIATE
Five rounds for time of:
1 pood/24# Kettlebell swing, 15 reps
55-65/25-35 pound Power clean, 15 reps
15 Box jumps, 20/15-20” box

BEGINNER
Five rounds for time of:
10-15 pound Kettlebell swing, 10 reps
pvc-15 pound Power clean, 10 reps
10 Box jumps, 12-20” box

Friday - 11FEB2011

Rx
For time:
Run 5k

scaling options
BEGINNER
For time:
Run 1-2 miles

Thursday - 10FEB2011

Rx
"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

scaling options
ADVANCED
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups or progressions
10 Toes to bar -or- as close as possible
14-20 pound Medicine ball cleans, 15 reps

BEGINNER
Complete as many rounds as possible in 15 minutes of:
5 Handstand push-up progressions
10 Hanging knee raises
5-12 pound Medicine ball cleans, 15 reps

Wednesday - 09FEB2011

Rx
"Karen"

For time:
150 Wall-ball shots, 20/14# ball to 10’ target

scaling options
ADVANCED
For time:
100 Wall-ball shots, 20/14# ball to 10’ target

INTERMEDIATE
For time:
150 Wall-ball shots, 14/10# ball to 10’ target

BEGINNER
For time:
100 Wall-ball shots, 10/6-8# ball to 8’ target

Tuesday - 08FEB2011

Rx
For time:
100 Burpee pull-ups

*Ideally, the pull-up bar is one foot above your reach.

scaling options
ADVANCED
For time:
100 Burpee pull-ups
*The bar should be at a height that you don’t have to jump to to reach it
- or -
For time:
50 Burpee pull-ups
*With the pull-up bar approximately one foot above your reach.

INTERMEDIATE
50 Burpee pull-ups
*The bar should be at a height that you don’t have to jump to to reach it

BEGINNER
35 Squat thrusts
35 Assisted or beginner pull ups

Monday - 07FEB2011

Rx
Overhead Squat
1-1-1-1-1-1-1 reps

scaling options
this WOD is self-scaling

Friday - 04FEB2011

Rx
For time:
135/95 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95/65 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65/45 pound Thruster, 36 reps
36 Pull-ups

scaling options
ADVANCED
For time:
135/95 pound Thruster, 9 reps
35 pound weighted Pull-up, 9 reps
95/65 pound Thruster, 15 reps
20 pound weighted Pull-up, 15 reps
65/45 pound Thruster, 30 reps
30 Pull-ups

INTERMEDIATE
For time:
105/75 pound Thruster, 15 reps
25 pound weighted Pull-up, 15 reps
75/45 pound Thruster, 21 reps
10 pound weighted Pull-up, 21 reps
35/25 pound Thruster, 36 reps
36 Pull-ups

BEGINNER
For time:
25-35 pound Thruster, 12 reps
Beginner or assisted Pull-up, 12 reps
10-15 pound Thruster, 15 reps
Beginner or assisted Pull-up, 15 reps
5-10 pound Thruster, 18 reps
Beginner or assisted Pull-ups, 18

Thursday - 03FEB2011

Rx
For time:
225/155# Deadlift, 21 reps
400 meter Run
225/155# Deadlift, 18 reps
400 meter Run
225/155# Deadlift, 15 reps
400 meter Run
225/155# Deadlift, 12 reps
400 meter Run

scaling options
AVANCED
For time:
225/155# Deadlift, 15 reps
400 meter Run
225/155# Deadlift, 12 reps
400 meter Run
225/155# Deadlift, 9 reps
400 meter Run
225/155# Deadlift, 6 reps
400 meter Run

INTERMEDIATE
For time:
185/95-115# Deadlift, 21 reps
400 meter Run
185/95-115# Deadlift, 18 reps
400 meter Run
185/95-115# Deadlift, 15 reps
400 meter Run
185/95-115# Deadlift, 12 reps
400 meter Run

BEGINNER
For time:
25-45 pound Deadlift, 15 reps
400 meter Run
25-45 pound Deadlift, 12 reps
400 meter Run
25-45 pound Deadlift, 9 reps
400 meter Run
25-45 pound Deadlift, 6 reps
400 meter Run

Wednesday - 02FEB2011

Rx
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5/1 pood Kettlebell swing, 50 reps
50 sit-ups
40/30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

scaling options
AVANCED
For time:
20 inch Box jump, 35 reps
Rope climb, 3 ascents
1.5/1 pood Kettlebell swing, 35 reps
35 sit-ups
40/30 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

INTERMEDIATE
For time:
20 inch Box jump, 35 reps
Rope climb, 2 ascents
1 pood Kettlebell swing, 35 reps (women 24#)
35 sit-ups
30/20 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

BEGINNER
For time:
15-20 inch Box jump, 25 reps
Beginner Rope climb, 3 ascents
20# Kettlebell swing, 25 reps
25 sit-ups
20 pound dumbbell Hang power clean, 25 reps
400 meter Run
25 Back extensions