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Archive for the WOD Category

WOD – Tuesday – 04/28/15

WOD – Tuesday – 04/28/15
A) 2 Rounds NOT For Time:
400m Run
40 Double Unders
20 Walking Lunges
B) Clean
5×1 @ 90+%
C) AMRAP 9:
10 Hang Power Cleans 135/95   RX+ do 185/125
20 HR Push-ups
30 ABmat Sit-ups

 

D) Order your GAME PLAN

WOD – Monday – 04/27/15

WOD – Monday – 04/27/15

 

A) Front Squat
5×1@ 90+%
B) Snatch Technique work. (Stay light. 8 minutes)
3 Position pause snatch*
*Pause 2″ off floor, pause at knee, pause at hip….snatch
C) 10 Rounds For Time:
5 Burpees
3 Snatches 115/85
5 Wallballs 20/14

In this video, the lifter is using an empty bar so he is already pausing at mid shin. If pulling off the ground, pause 2″ off of the floor, then the knee, then at hip. Drive knees back immediately as you pull the bar up. Shins should be vertical when the bar gets to the knee. Aggressively tuck the bar into you when the bar gets to hip. Pay close attention to final position.

 

 

WOD – Friday – 04/24/15

WOD – Friday – 04/24/15
A) Power Cleans
6×2 @ 90% (Not a Max). Not TnG. Right back on bar within 10 seconds.
B) Split Jerk
5 x 2 @ 60-70%
Do 50m Farmer carry between sets. DB’s or KB’s
C) Benchmark Friday…..’Annie’
50-40-30-20-10
Double Unders (Scale 2:1 singles)
Sit-ups

WOD – Thursday – 04/23/15

WOD – Thursday – 04/23/15
ENDURANCE DAY: (No Barbells) 

A) Track Work:

3 x 400m Run – Every 3 Mins
(record slowest and fastest time)
B) AMRAP 5:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)
REST 4 MINUTES
C) 2 Rounds For Time:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)

WOD – Wednesday – 04/22/15

WOD – Wednesday – 04/22/15
A) EMOM 9:
Min 1: 10-12 Calorie row
Min 2: 2 Power snatch @ 80-ish%
Min 3: 8-12 Ring Dips
B) Deadlift
6×1 @ 90-ish%
(be safe. Go by feel)
C) For Time: (9 Min Cap)
20 Thrusters 95/65
15 Front squats 95/65
10 burpees over bar
5 wall walks
10 burpees over bar
15 Front squats 95/65
20 Thrusters 95/65

WOD – Tuesday – 04/21/15

WOD – Tuesday – 04/21/15
A) Shoulder Press
6×3 @85-90%
Do 30 second L-Sit hold between sets.
(use boxes if unable to use parellettes)
B) 4 Rounds For Time:
20 KB Swings 53/35
15 HR Push-ups
10 Box jump overs 24/20 RX+ use 30/24
2 Rope Climbs* (scale to 2 descending/ascending planks)
*Can be done anytime during round
C) 800m run (cool down)

WOD – Monday – 04/20/15

WOD – Monday – 04/20/15
A) Back Squat:
6 x 1 @ 90+%.
Advanced: May try for Max, but only if you feel great.
B) Snatch Technique (10 minutes)
(high hang power snatch + 2 Drop Snatch) – Stay light
C) AMRAP 12:
Buy in with 400m Run, then:
5 Cleans 135/95 (power or full)
5 STO 135/95
5 Pull-ups RX+ do C2B

WOD – Friday – 04/17/15

WOD – Friday – 04/17/15
A) EMOM 9:
Min 1: 30 Sec superman hold
Min 2: 3 high box jumps
Min 3: 50m Farmer Carry – be done in 45 seconds
B) Power Clean + Hang Clean
Find max load in 7 sets. (Hang clean can be power or squat)
C) 3 RFT:
20 TTB
10 HSPU
10 Burpee+SDHP complex 70/55
CASH OUT (on same clock) with:
2 Rounds of:
50 Double Unders (scale to 100 Singles)
40 Sit-ups
200m Run

WOD – Thursday – 04/16/15

WOD – Thursday – 04/16/15
A) Split Jerk: 5 x 2 – increasing
hold 45 second plank between sets – weighted if possible
B) Benchmark Wednesday……’Cindy’
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

WOD – Wednesday – 04/15/15

WOD – Wednesday – 04/15/15
A) Back Squat: 5 x 3 @ 90-ish% (not a 3 rep-max)
B) AMRAP 8:
4 Squat Snatch 115/85 * **
4 Burpees Over Bar
4 OHS 115/85 (Do back squats if unable to do OHS)
50m run
* Scale to Power Snatch if unable to do squat snatch
REST 2 MINUTES
C) AMRAP 2:
Squat Cleans 115/85 **
**RX+ Do 135/95 for B & C
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