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Archive for the WOD Category

WOD – Thursday – 07/23/15

WOD – Thursday – 07/23/15
ENDURANCE DAY THURSDAY
 
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

WOD – Wednesday – 07/22/15

WOD – Wednesday – 07/22/15

Happy Birthday Aline!

A) Back Squat
5 x 4 with 2 second pause at bottom.
Start at 60% and increase each of the 5 sets.
B) Weighted Push-up
10 Minutes to Find max weight (plates on your back)
(if unable to add weight, do 5 x 5 push-ups)
C) 3 Rounds For Time:
20 Wallball
15 TTB
5 Wall Climbs (scale to 10 wtf’s or 2 Box walk arounds)

WOD – Tuesday – 07/21/15

WOD – Tuesday – 07/21/15
A) Snatch Complex
Snatch Pull + Power Snatch + Hang Power Snatch
Every 90 Seconds for 6 sets. (9 minutes total)
Start around 60% of Snatch and add weight.
B) EMOM 9: alternating
min 1: 12-16 hollow rocks
min 2: 20-40 Double Unders
min 3: 1-2 Box Walk Arounds
C) AMRAP 9:
15 KB Swings 53/35
9 Burpee Box Jump overs 24/20

WOD – Monday – 07/20/15

WOD – Monday – 07/20/15
A) Clean & Jerk Complex
1 Clean + 2 Front Squat + 1 Jerk
Every 90 Seconds for 6 sets. (9 minutes total)
Start around 65% of Clean and add weight each set.
 
B) 6 Rounds For Time:
10 pull-ups
12 push-ups (all the way down, all the way up….lock out)
14 Squats
200m SPRINT (not a jog…you get a 1 minute rest)
   Rest 1 minute Between Rounds. (RX+ do C2B & Ring push-ups)
     (coaches, use lane cones to avoid collision at garage door)
       OR- Maybe go out the little door and in the big door

WOD – Friday – 07/17/15

WOD – Friday – 07/17/15
A) Snatch
15 Mins to build to heavy single. Full snatch if possible
 
B) For Time: 8-1
Power Snatch 115/75
OHS 115/75 (scale to back squats or Front squats if needed)
Power Clean 115/75
   Do 40 Double Unders after each round (scale to 80 Singles)
       RX+ do 135/95

WOD – Thursday – 07/16/15

WOD – Thursday – 07/16/15
A) 2 x 800m Run – Every 6 Minutes
Record both times
 
B) Bench Press
10-8-6-4-2-1-1. Find 1 Rep-Max
 
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

WOD – Wednesday – 07/15/15

WOD – Wednesday – 07/15/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 8-10 Dips
Min 2: 10-14 Cal row
Min 3: 8 Barbell Goodmornings – Add weight if desired
 
B) Snatch Grip Deadlifts
5 x 5. Pause at knee for 2 seconds. Increase load. Start at 65% of max Snatch
 
C) AMRAP 5:
9 DB Hang Squat Cleans 40/25
15 Abmat Sit-ups
 
REST 3 MINS
 
D) AMRAP 5:
15 KB Swings 70/53 – Russian
9 Box Jump Overs 24/20

WOD – Tuesday – 07/14/15

WOD – Tuesday – 07/14/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 5-10 HSPU
Min 2: Max Dubs in 30 sec’s. (50 is goal)
Min 3: 8-12 Ring Rows
B) Shoulder Press
4 x 3 Increasing. Start at 65%
C) 25-20-10
STO 115/75
Pull-ups
   RX+ Do 135/95 & C2B Pull-ups

WOD – Monday – 07/13/15

WOD – Monday – 07/13/15
A) 2 Rounds NOT for time:
12-15 Deadlifts 40% of max
25 Wallballs
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65+%
(add 5+ pounds from last week drop set)
C) 21-15-9
Front Rack Alternating Lunges 95/65
Knees To Elbows
   Cash out 400m Run
       RX+ go 115/75

WOD – Friday – 07/10/15

WOD – Friday – 07/10/15
AMRAP 30:
400m Run
10 Pull-ups*
10 Squat Clean Thrusters 135/95 (Clusters)
10 Burpee Box Jump Overs 24/20
   *RX+ do 5 MU’s or 10 C2B’s
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