Author Archives: jordy

10/3/2012 – WOD

Strength/Skill: 15 Min to Find 1RM Snatch (Squat Snatch is preferred)

“Isabel” Benchmark WOD

30 Snatches For Time 135/95lb

—Rest 3 min

Assistance: 2x (10 Tire Flips with partner + 1 Minute Max Effort for Distance on the Air Dyne)

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10/01/2012 – WOD

Strength: Front Squat 7×2 (all sets at 90%)

Conditioning
25 Thrusters 115/75lb (50% of 1RM)
50 Sit-ups
200m Row
20 Thrusters 115/75lb (50% of 1RM)
30 Sit-ups
400m Row
15 Thrusters 115/75lb (50% of 1RM)
20 Sit-ups
800m Row

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9/27/2012 – WOD

Strength: Push Press 7×1 (Work up to 1RM. All sets must be 90% or higher)

For time: (Main site WOD from 11/5/11)
135/95lb Push press, 20 reps
Row 300 meters
135/95lb Push press, 15 reps
Row 300 meters
135/95lb Push press, 10 reps
Row 300 meters
135/95lb Push press, 5 reps
Row 300 meters

—Rest 3 min

100 Grasshoppers for time

WOD Notes: Use 55% of your 1RM Push Press for the WOD.

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9/26/2012 – WOD

10 Min to Find 1RM Hang Power Clean

4 Rounds for Time:
25 Pull-ups
50 Double Unders (Sub: 75 Singles)
***On the top of every other min do 3 Hang Power Cleans 205/125lb (75% of 1RM). The WOD begins with 3 HPC.

—Rest 3 min

Air Dyne: 2 min for calories

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