Tuesday the 10th of January, 2012

20 Dumbell push-press (35/20)
20 Box jumps (24/20)
20 Push-ups
30 Dumbell push-press
30 Box jumps
30 Push-ups
40 Dumbell push-press
40 Box jumps
40 Push-ups

Monday the 9th of January, 2012

"1-up"

Form a pair. While one opponent performs 3 rounds of

15 Air squats

10 Sit-ups

The other opponent accumulates AMRAP of burps

They switch when opponent 1 completes 3 rounds.

Repeat for a total of 3 cycles each

The objective is for each opponent to complete 3 rounds as fast as possible so as to prevent other opponent from accumulating burpees.

WOD begins with a 500 meter run race. First to start on burpees is determined by who gets into building first! 

The opponent who accumulates the most amount of burpees is the victor!

Friday the 7th of January, 2012

"Superhero Sloprate"
100 sit ups
100 squats
500 meter run
100 lunges
100 push ups
500 meter row

Thursday the 6th of January, 2012

"Alien vs. Predator, Part Abs"
5 rounds, not for time
20 russian twists 20/12
20 second L sit hold
20 sit ups
20 supermans
20 plank knee to elbows

Rest and Recover

One attempt, for speed!
Row 500 meters
Run 400 meters

Wednesday the 4th of January, 2012

"Frozen Caveman"
4 rounds of:
1 minute plank hold
1 minute wall sit
1 minute bar hang
1 minute rest

Each break results in a 3 burpee penalty.
Upon completion of last bar hang, complete burpees.

Rest and Recover

5 Rounds of:
Run 200 meters
10 Squat thrusts

Tuesday the 3rd of january, 2012

"Robotic Missile Firing Arms"
5 rounds for quality of:
8 strict pull ups
8 strict push ups
8 dumbbell over head press
8 dips
8 dumbbell tricep kickbacks
Rest 1 minute
Perform all exercises without resting, rest 1 minute between sets.
Go as heavy as possible on dumbbell movements.
Dips can be done on rings, parallettes or boxes.

Rest and Recover

In groups of 2-3, Row 3,000 meters
Switch every 250 meters

Monday the 2nd of January, 2012

"Lizard Fight"

Run 1 mile
100 burpees
100 squats
100 kettle bell swings
Run 1 mile

Partition burpees, squats and kettle bell swings as needed.