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WOD – Friday – 02/06/15

WOD – Friday – 02/06/15

Girl Thruster - backside

 

BENCHMARK FRIDAY

A) 2 Rounds NOT For Time:

  • Inch Worms
  • 15 Air Squats (Hold last squat for 20 seconds at rock bottom)
  • 10 Empty Bar Push-Press

 

B) 5 Minutes mobility Coaches Choice

 

C) BENCHMARK FRIDAY………’KALSU’ (30 Min Time Cap)

  • 100 Thrusters For Time 135/95.  Perform 5 burpees at the top of every minute.

Scale as needed. The goal is to finish. Pace yourself. If you do an avg of 3.3 thrusters per round you will finish on time.

If you can do 4 thrusters per round (minute), you will finish in 25 minutes. 5 Thrusters = 20 minutes.

*Tip: don’t do thrusters until the last second. Stop short to give a rest for the burpees.

WOD – Thursday – 02/05/15

WOD – Thursday – 02/05/15

Niel M Rope Climb

 

A) Weighted Push-up. Use a partner (or 2) to stack weight on your back.

If unable to do a strict push-up, perform 7×7 scaled push-ups

 

B) AMRAP 3:

  • 20m Shuttle Sprints. 2 hand touch on ground. Max reps

 

C) AMRAP 15:

  • 15 KB Swings 53/35
  • 15 Wallball 20/14
  • 6 HSPU OR 3 Wall Climbs (scale to 6 wtf’s)
  • 100m Run

WOD – Wednesday – 02/04/15

WOD – Wednesday – 02/04/15

Alex, Greg & John - AMRAP

 

A) 3 Rounds NOT For Time:

  • 25 m Bear Crawl
  • 10 KB DL 70/53 (squeeze glutes to activate)
  • 1-2 Rope Climb

 

B) Deadlifts

  • 10 @ 50%
  • 8 @ 60%8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 90%

 

C) AMRAP 9:

  • 9 Pull-ups
  • 9 Box jumps 24/20 (step ups are allowed)
  • 100m Run

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
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