1600 SW 17th Ave
Ocala, FL 34471

Month

January 2013

2/1/13

Deadlift: 3X10 – heaviest possible 15 min cap WOD For time: 30 Handstand push-ups 40 Pull-ups 50 KBS 24/16kg 60 Sit-ups 70 Burpees *Strict 20 minute cap.
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1/31/13

Skill Turkish Get Up WOD 4-Rounds 400m-Run 15-Wall Balls 4-Turkish Get Ups
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1/30/13

Oly 5×3 Snatch balance. heavy but perfect         Wod 12 minute AMRAP of: 20 Steps KB OH Walking Lunges (Right) 24/16kg 10 Pull-ups 20 Steps KB OH Walking Lunges (Left) 24/16kg 10 T2B
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1/29/13

HBBS: 3X10 – heaviest possible Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds. Skill Hand Stand Push Up WOD 5 rounds for time of: 4 Power Cleans @ 135/95 8 HSPU 40 Double-Unders
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1/28/13

Skill Rope Climbs WOD 8-Rounds 1-Rope Climb 12-Tire Flips
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1/25/13

Strength Every 30 seconds for 5:00 minutes (22 total reps): 2 Banded Deadlifts @ 60% + Band – DEMO VIDEO Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.     WOD 1) With a 10 minute clock… 5 minute AMRAP of: KB Snatches...
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1/24/13

“Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
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1/23/13

OLY 7×1 Power Snatch + 3 Overhead Squat– heaviest possible WOD 5 rounds for total reps of- 2 minute AMRAP of: 30 Split Jumps (alternating) 20 Ab-Mat Sit-ups 10 HR Push-ups 1 minute rest after each 2 minute AMRAP. (15 Min Total)
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1/22/13

Strength HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec. between sets Skill Muscle Ups     WOD 4 rounds for total working time of: 4 Muscle Ups 15 KBS 32/24kg 50 Double-Unders
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1/21/13

Skil/Strength Overhead Squat (OHSQ)         WOD 50 Walking Lunges (steps) 20 OHS 95/65# 20 T2B 50 Walking Lunges (steps) 15 OHS 95/65# 15 T2B 50 Walking Lunges (steps) 10 OHS 95/65# 10 T2B
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