Monthly Archives: December 2013

12/6/2013 – WOD

Strength
Front Squat 5×4
—Start @ 75% & work up to a heavy 4RM

Conditioning
“Make Up Day” 
—Make-up a WOD that you missed during the week or work on Oly lifts/gymnastic movements. You may also break out the tires or do heavy prowler pushes if it’s not too wet outside. Keep in mind that we will be doing snatches on Saturday.

Reminder: Christmas Party @ the Levine’s House this Saturday 7pm. 

Congrats to Ross on cleaning 403lb! Click here to watch: IMG_3258

403lb Clean – Ross’s bar

12/5/2013 – WOD

Strength
Back Rack Carry – 4 Sets (60′ increments)
—Work up to 120%+ of 1RM Back Squat for at least 2 sets

Conditioning
For Time
20 Strict Pull-ups
40 Wall Balls 20/14lb
15 Strict Pull-ups
30 Wall Balls 20/14lb
10 Strict Pull-ups
20 Wall Balls 20/14lb
5 Strict Pull-ups
10 Wall Balls 20/14lb

WOD Notes: This WOD is going to be more muscular fatigue, since pull-ups are strict (no kipping). Choose a band that allows you to get at least 15 pull-ups in a row. You may start off without a band if you can do a few unassisted pull-ups but you may add a band as you hit fatigue.

Reminder: Old Rage T-Shirts are on sale for $10. Zukay Drinks are $3/bottle. Cohesive Tape is $2/roll.

Tighe walking with a lot of weight!

Welcome Nina!

12/4/2013 – WOD

Strength
15 Min to Find a 1RM Clean n Jerk

Conditioning
5 Rounds For Time
5 Clean n Jerk 205/125lb
Run 250m

Assistance
4×8 GHD Glute Ham Raises (weighted)

WOD Notes: Clean n Jerk weight should be about 75% of 1RM. You may power clean all the reps in the WOD and you can sub a 1/2 mile bike each round if you absolutely can’t run.

Trish getting ready to go overhead!

12/3/2013 – WOD

Strength
Bench Press (Narrow Grip) – 5×5 @ 80%
—Try to pause at the bottom. No bouncing

Conditioning
For Time
50 KB Swings 88/53lb
50 Burpee Box Jumps 24/20″
Row 2k

WOD Notes: You must complete all 50 reps of KB swings before moving to the burpee box jumps.

12/2/2013 – WOD

Strength
Back Squat 5×5 @ 85%

Conditioning
5 Rounds For Time
2 Rope Climbs 15′
12 T2B
8 Thrusters 145/100lb

Midline
3×15 BB Rollouts or partner 6 inch holds

WOD Notes: Thruster weight should be fairly heavy, which you can get 8 unbroken almost every round, but should challenge you. Scaling for rope climbs are 1 lap sled pull/ 12 burpees / 12 ring rows each round.