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Archive for the WOD Category

WOD – Friday – 06/06/14

WOD – Friday – 06/06/14

Alessandra Pichelli 2014 regionals

A) EMOM 8:

1 Power clean + hang clean + clean @65-70% of 1rm

(you can drop bar after hang clean, but get right on it)

 

B) Benchmark: 20RM Push Press

(Find your 20 rep max push press)

**Tip: you don’t have to do sets of 20 while building up to your max.

 

C) AMRAP 6:

30 Double Unders (scale to 60 singles)

8 Burpee box jumps 24/20

WOD – Thursday – 06/05/14

WOD – Thursday – 06/05/14

baily sprint

A) Bench Press – Close Grip. Find 5 rep-max

(please use a spotter)

 

B) 6 x 400m run – Every 4 Minutes

(record fastest and slowest time. Try to stay consistent. Don’t blow it on 1st run)

WOD – Wednesday – 06/04/14

WOD – Wednesday – 06/04/14

Chris Spealler OHS 2014

 

A) EMOM 12, Alternating:

5 Clean & Jerks (115/75)

5 Power Snatch (115/75)

*Scale load and reps as needed to stay on track with the clock. Do 3-4 reps if needed

 

B) Back Squats:

3, 3, 3 @ 70%

2, 2, 2 @ 80%

1, 1, 1 @ 90%

 

C) Max Wallballs in 2 minutes (20/14)

****Please check Announcements for Paleo Challenge BBQ….CLICK HERE

WOD – Tuesday – 06/03/14

WOD – Tuesday – 06/03/14


A) Push Press:5 x 3 @ 80% of 1rm (5 sets of 3 reps….you should not fail here)

*Do not post load, but make notes in your own journal

** Coach will review re-racking bar to your shoulders between reps.

 

B) 4 Rounds For Time:

12 KBS 53/35

12 burpees

12 pull-ups

WOD – Monday – 06/02/14

WOD – Monday – 06/02/14

Neal Maddox front squat

A) AMRAP 12:

7 Deadlifts 135/95

7 Hang Cleans 135/95

7 Front Squats 135/95

 

B) 6 Rounds (not for time)

30 second plank holds

15 Abmat Situps

(self time on the plank holds)

 

C) Check out the new class times for Gymnastics and Weightlifting…CLICK HERE

WOD – Friday – 05/30/14

WOD – Friday – 05/30/14

Tommy & Lisa Pool side

Our GQ couple, Mr. & Mrs T-Pain

 

A) 5 Rounds NOT For Time:

- 5 thrusters

- 5 pullups

(Start light and add load to each round of thrusters to moderately heavy 5th set)

 

B) BENCHMARK FRIDAY – FRAN!!

21-15-9

- Thrusters 95/65

- Pullups

WOD – Thursday – 05/28/14

WOD – Thursday – 05/28/14

Ben Smith OHS 2014 Reg

A) Muscle clean x 10 reps, Power clean x 10 reps
(build slowly as you go. Your 1st power clean should pick up where your last muscle clean ended)
B) EMOM 30 – Alternating (six stations, including a rest station)
 - 8 Cal Row
 - 8 box jump overs
 - 8 Power cleans 135/95
 - 8 ring rows
 - 8 ring dips (or stationary)
 - rest station
C) 2 Minutes of Max-Rep Burpees
   (post reps)

 

WOD – Wednesday – 05/28/14

WOD – Wednesday – 05/28/14

Josh Bridges 2014 regionals

A) Front Squats
 - Find 3rm
 - reduce weight to 70% of 3rm and do 10 reps
B) 3 rounds For Time
 - 25 wallball 20/14
 - 20 TTB
 - 50 Double Unders (scale to 100 single jumps)

WOD – Tuesday – 05/27/14

 

A) warmup…2 rounds

- 12 kbs

- 5 wtf

- 8  good mornings

 

B) Deadlifts 5 x 3 @ 80% of 1rm

(build to 80% and then do 5 sets of 3 reps)

 

C) AMRAP 7:

- 10 hang cleans 95/65

- 10 burpees

- 10 kbs 53/35

WOD – Friday – 05/23/14

WOD – Friday – 05/23/14

 

A) Find 3 rm clean with pause at the knee
 (drop between reps)
B) 21-15-9-6-3
 - HSPU*
 - front squats (155/105)
 - burpee over bar
* coach to cover scaling options including dumbell press. Don’t get too hung up here.
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