WOD 2/4/12

10-9-8-7-6-5-4-3-2-1

Power Cleans (155/115)
Pull Ups
Knees to Elbows

Got Grip?

WOD 2/3/12

4 Rounds - 2m Rest between rounds

10 DB Thrusters (35/25) (55/35)
50m Sled Push (135/90)
100m Sprint
50m Sled Push

My legs hurt just writing this.... Do 10 thrusters, run the sled to the 50m mark, leave it there and sprint another 50m, turn around, sprint back to the sled, push it back 50m to the start line. Smile and say, "Thank you! Crazy Ivan can I have another?"

Please DO NOT throw or drop the DB's from anything higher than shin level. I don't care how tired you are or how hard the effort was, set the DB's back on the ground. They are very expensive and dropping them will heighten the chances of breaking one of the heads off if they hit at an angle. That will make me very upset.....

I know some of you have seen our new chain yokes in the gym, built courtesy of PB Industries! If you haven't tried them, give it a shot and don't be surprised when you find out how hard it is just to walk a couple plates around on it. Chain yokes are much harder than a fixed yoke in that the chain swings in all directions rather than just front to back. If you have tried the yokes, then you will appreciate this video of Jamie Kovac walking 420 Lb down an alleyway!! It's insane!

WOD 2/2/12

STRENGTH

5x5 - Push Press (Sets Across)

METCON

20-15-10-5

Sumo Deadlift High Pull (95/75) (115/95)
Box Jumps

WOD 2/1/12

5 Rounds

21 Swings
15 Burpees
9 DB Push Press (35/25) (55/35)

WOD 1/31/12

STRENGTH

5x5 - Front Squat (sets across)

METCON

10m AMRAP

15 Push Ups
200m Run
25 Squats