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Archive for the WOD Category

WOD – Wednesday – 05/06/15

WOD – Wednesday – 05/06/15
A) Sumo Deadlift
5 x 7 @ 60-70%
B) EMOM 7:
Snatch Pull + Snatch. Start at 50% and add weight if form is great.
C) 21-15-9
Goblet squats 53/35
Box Jumps 24/20
Med Ball Raises 20/14 (touch floor/touch sky)
   Cash out – 400m Sprint (or 30 burpees if raining)RX+ Do 70/53 and 30/24

WOD – Tuesday – 05/05/15

WOD – Tuesday – 05/05/15

Cinco De Mayo!!

 

A) Every 90 Seconds x 6:
2 Clean & Jerks – (start at 65% & increase weight)
B) Pistol Practice
5 each leg x 4 sets. Add weight if able to
C) AMRAP 6:
10 wallballs 20/14
10 TTB
10 Dips
REST 3 MINUTES
D) AMRAP 6:
5 Power Cleans 135/95
20 Double Unders (scale to 30 Lateral abat hops)
14 OH Plate Lunges 45/25

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WOD – Monday – 05/04/15

WOD – Monday – 05/04/15
A) 2 Rounds NOT For Time”
25m Bear Crawl
20 Wallball
20 Kip Tacs from Pull-up bar
B) EMOM 10:
Min 1 – 4: 2 Thrusters – Increase weight
Min 5-10: 1 Thruster – Find Max (from the ground)
C) Benchmark Monday….’HELEN’
3 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups

WOD – Friday – 05/01/15

IT’S MAX OUT FRIDAY!!
A) Snatch
20 Minutes to Find 1RM
B) AMRAP 4:
8 Alt Pistols*
4 Burpees
8 KB Snatch 53/35…(4 each arm) may scale to DB’s
* Coach to give scaling options
REST 4 Minutes
B) AMRAP 5
8 Thrusters 95/65 RX+ do 135/95
8 Burpee over Bar

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WOD – Thursday – 04/30/15

WOD – Thursday – 04/30/15
A) Bench Press:
10-8-6-4-6-8-10
(Pyramid the weight accordingly)
B) 3 Rounds For Time:
800m Run
20 Wallball 20/14
15 Ring Dips
10 Burpees

Get your GAME PLAN on!

 

WOD – Wedensday – 04/29/15

WOD – Wedensday – 04/29/15
A) EMOM 9:
Min 1: 14 KB Swings 53/35
Min 2: 8-12 TTB or KTE
Min 3: 6-10 HSPU
(chose reps based on ability….push yourself)
B) Deadlift (No max out please) – Share a bar
10 @ 55%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
1 @ 90%
1 @ 92%
C) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups
RX+ do 135/95 & C2B

Get your GAME PLAN 

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)
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