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Archive for the WOD Category

WOD – Tuesday – 02/03/15

WOD – Tuesday – 02/03/15

grahm Push Jerk 2015

 

A) 2 Rounds NOT for Time – Any Order

  • 8 Muscle Snatch 45/35. (NO rebend in knees)
  • 8 Rear Push Press 45/35
  • 5 Kang Squats 45/35

 

B) Build to heavy single: Snatch with 2 sec pause at kneePost load.

Share bar if possible  *New athletes perform 2 light snatch On The Minute for 10 Minutes. No Post.

 

C) 3 Rounds For Time: (post time to complete or rounds + reps if out of time)

  • 5 Hang Snatch 115/75*
  • 30 Double Unders (scale to 60 singles)

 

D) at 5:00 on clock; 3 Rounds For Time

  • 15 Push Jerks 115/75*
  • 15 Burpee over Bar

*RX+ Do 135/95

 

WOD – Monday – 02/02/15

WOD – Monday – 02/02/15

Derek, Danielle, Mo & Aline komen Pic

 

A) EMOM 12:

  • Min 1: 2 Cleans @ 75% (full cleans if mobility permits)
  • Min 2: 20-40 Double Unders

 

B) Front Squats – (Go right into first set at 75%)

  • 5 @ 75%
  • 4 @ 80%
  • 3 @ 85%
  • 2 @ 90%

 

C) For Time:

  • 400m Run
  • 20 TTB
  • 15 Power Cleans 135/95
  • 200m Run
  • 15 TTB
  • 10 Power Cleans
  • 100m Run
  • 10 TTB
  • 5 Power Cleans

WOD – Friday – 01/30/15

WOD – Friday – 01/30/15

Froning Snatch 2015

 

A) 2 Rounds NOT For Time:

  • 20 Wallball
  • 20-30 Double Unders (make the attempt)
  • 10 Ring Rows

 

B) Benchmark-ish Friday. “FRAN meets GRACE meets DIANE”:

  • 21 Thrusters 95/65
  • 21 Pull-ups

 

  • 21 Clean & Jerks 135/95

 

  • 21 Deadlifts 225/155
  • 21 HSPU

WOD – Thursday – 01/29/15

WOD – Thursday – 01/29/15

Bar Hold ECC

 

A) Bench Press 8 x 3

Start at 55% and add 5% each set. Finish at 90%. Post final load

 

B) EMOM 28: (7 sets)

  • Min 1: 2 Turkish Gett ups
  • Min 2: 150-200m Row
  • Min 3: 6-8 Alt DB Snatch – heavy
  • Min 4: 8-12 Push-ups

WOD – Wednesday – 01/28/15

WOD – Wednesday – 01/28/15

Maatt Frazure KCECC

 

2 Rounds NOT For Time:

  • 50m High knees / 50m Butt kicks
  • 3 Wall Climbs or 6 WTF’s
  • 15 Wallballs

 

B) 3 Rounds For Time:

  • 5 Snatch 95/65* (power or full)
  • 10 Pull-ups*
  • 20 Double Unders

Rest4 minutes

 

C) For Time: 15-12-9 reps of:

  • OHS 95/65* – Do front squats if unable to do ohs.
  • Pull-ups*

Rest 4 minutes

 

D) 4 Rounds For Time:

  • 10 Snatch Grip Deadlifts 95/65*
  • 20 Wallballs – 20/14# 10/9′

*RX+ use 135/95 and do Chest-to-bar Pull-ups

WOD – Tuesday – 01/27/15

WOD – Tuesday – 01/27/15

Danielle Szpin Rope Climb

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Ring Rows – tight plank – no bend in legs.
  • 20 Mountain Climbers – get foot by hand
  • 20 Jumping Squats

 

B) Back Squat - Same as last Tuesday.

  • 3 @ 70%
  • 3 @ 80%
  • 2 @ 90%
  • Rest 2 Minutes
  • 12 @ 65%

 

C) For Time:

800m Run Buy in, then, 2 Rounds of:

  • 20 Box Jumps 24/20
  • 20 TTB

Cash out with 75 Dubs or 150 singles.

WOD – Monday – 01/26/15

WOD – Monday – 01/26/15

Monique Box Jump

 

Congrats To Derek, Vince, Danielle & Monique for making the Orlando Outlaws Team this weekend in the SAGL. Way to kill it. Here’s Monique Williams with a 52″ Box Jump at the combine.

 

A) 3 Rounds NOT For Time: – Any Order – 10 Min Cap

  • 1-2 Rope Climbs
  • 20′ Hand Stand Walk OR 30 Sec HS Hold OR Overhead Plate Hold
  • 16 Walking Lunges

 

 

B) Clean & Jerk Complex x 6 Sets:

  • 1 Clean + 1 Hang Clean + 1 Jerk

Cleans Should be full. Post Heaviest Successful Set.

Start first Set at about 65% of Max C&J. – Share a bar if possible.

 

C) For Time:

  • 30 KB Swings 53/35
  • 20 burpees10 HSPU
  • 400m Run
  • 10 HSPU
  • 20 burpees
  • 30 KB Swings 53/35

WOD – Friday – 01/23/15

WOD – Friday – 01/23/15

Big guy snatching

 

Benchmark Friday….

 

A) Every 90 seconds x 8 sets perform the following complex:

  • 1 Snatch Pull + Snatch.

Start at 60% and Increase weight

 

B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)

 

C) 1,500m Cool down Row

 

WOD – Thursday – 01/22/15

WOD – Thursday – 01/22/15

Klokov Lifting Girls OH

 

A) Hip & Hamstring stretch by coach

 

B) Death by 10 Meters

  • Min 1: Run 10m
  • Min 2: Run 20m
  • Min 3: Run 30m
  • Min 4: Run 40m

Continue pattern as long as possible. 10m shuttle sprints

 

C) 21-15-9

KB Swings 70/53 (overhead)

Burpee Box Jump Overs 24/20

 

WOD – Wednesday – 01/21/15

WOD – Wednesday – 01/21/15

WZA Arial Pic

 

A) EMOM 9:

  • Min 1: 20m Bear Crawl
  • Min 2: 7 burpees + 7 Box Jumps
  • Min 3: 20 Russian Twists 20/14

 

B) Bench Press:4 x 4. Increasing.

Post heaviest set of 4. (Take 2-3 warm-up sets first)

 

C) AMRAP 15: ‘Shoulder Smoker’

  • 5 Push Press 115/75
  • 7 Ring Dips
  • 9 Push-Ups (Hand Release)
  • 40 double Unders (scale to 80 singles)
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