Author Archives: jordy

7/14/2014 – WOD

Strength
Back Squat – Work up to a 1RM, then do 3×4 @ 85%

Conditioning
“OPT Repeatability Test”
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
—Rest 12 minutes between rounds.

WOD Notes: The goal of this WOD is to test your ability to recover after each round while giving 100% effort. The range of times from Round 1 to Round 3 is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. You may rest 5-6 minutes between each round since time is limited. Make sure to record times for each round!

7/12/2014 – WOD

Conditioning
For Time
400m Run
10 Thrusters 185/115lb
20 T2B
30 Burpees
40 KB Swings 70/53lb
30 Burpees
20 T2B
10 Thrusters 185/115lb
400m Run

WOD Notes: Thruster weight should be heavy for 10 reps, but not quite a 10RM. You should have to break them up once

7/11/2014 – WOD

Strength
Back Squat – Work up to a heavy 1RM, then 3×5 @ 75%

Endurance
1 Mile Run for Time (Compare to 6/6/14)

Conditioning
6 Rounds
5 Bench Press @ 75%
5 Power Cleans @ 75%
1 Lap Prowler Push (Heavy)
—Rest as much as needed between rounds

WOD Notes: This is an anaerobic threshold WOD where each round should be 100% effort, especially the prowler push! Each round should be well under 90 seconds. We will do this workout “snake” style where 2 people will go out once, since there are 2 prowlers. Make sure to spread out enough so that you can do each round straight through without stopping. Don’t worry about recording times as well.

7/10/2014 – WOD

Conditioning
5 Rounds For Time
20 Wall Balls 20/14lb
6 Strict C2B Pull-ups
***after last round Row 2k

Assistance
Back Extensions 3×12 (weighted)

WOD Notes: Score is total time including the 2k row. However, I would like you to record your 2k row time as well. You may scale C2B to chin over bar. If you don’t have unassisted strict pull-ups, use a band that will challenge you for 6 reps, but you shouldn’t have to break them up.

7/9/2014 – WOD

Strength/Skill
a) Snatch Complex – 1 EMOM for 8 min (1 Sq Snatch + 1 Hang Sq Snatch + 1 OHS)
—Start @ 70% & work up to 80%
b) Front Squat – Work up to a 1RM, then 3×3 @ 85%+

Endurance
Air Dyne: 10 Minutes (30 on @ 80%, 30 off @ 50%)

Conditioning
7 Min AMRAP
6 Alt DB Snatch 80/55lb
4 Ring Muscle-Ups
30 Double Unders

WOD Notes: Scaling for MU are 10 burpees each round. Scaling for DU are 75 singles.

7/8/2014 – WOD

Strength
Shoulder Press – 5×3
—All sets @ 85%+

Conditioning
5 Rounds For Time
10 SDLHP 135/95lb
1 Rope Climb 20ft
30ft Unbroken Handstand Walk (length of 5 mats)
Run 250m

Midline
Accumulate 3 minutes in GHD Sit-up Hold

WOD Notes: SDLHP = SumoDL High Pull. Scaling for RC are 3 up/downs or 1 lap sled pull with arms. Scaling for Handstand Walk are 3 wall climbs.

7/7/2014 – WOD

Strength/Skill
a) Clean Complex – (1 Pwr Clean + 1 Sq Clean + 1 Push Jerk + 1 Split Jerk)
—Start at 65%, add 5-10lb each lift until you cannot complete complex
b) Back Squat – Work up to a 1RM, then 3×3 @ 87%+

Endurance
Row 6×60 sec sprints
—Rest 60 sec between. Count meters each set

Conditioning
50 Front Rack Lunges For Time 185/115lb
*Every time you break you must do 10 GI janes

WOD Notes: The goal is to complete this in 3-5 sets, to minimize the number of GI janes you have to do. So it will be wise to take a little extra rest after the GI janes so that you can knock out large sets on the lunges. Lunge weight is a little more than 50% of 1RM front squat. There is a 10 min time cap!

7/5/2014 – WOD

Conditioning
5 Rounds For Time
50 Double Unders
12 Slam Balls 50/35lb
Run 400m
—Rest 5 minutes
Then Find Max (weight) Prowler Push for 1 length of Rage
—No more than 4 attempts

WOD Notes: Scaling for DU are 125 singles. You may scale the weight of the slam ball as well, but you must catch ball off bounce each rep for them to count.

Tina M – Raging on the prowler!

7/4/2014 – 4th of July WOD

Strength
Back Squat – Work up to a 1RM, then 3×5 @ 85%+

Conditioning
15-12-9-6-3
Thrusters 135/95lb
Burpee Box Jumps 24/20″
***1 Rope Climb 20ft after each round

WOD Notes: Scaling for RC are 15ft, 1 lap sled pull with arms only, or 3 up/downs. Thruster weight should be moderately heavy to where you can do each round unbroken but should be heavy.

7/3/2014 – WOD

Strength
Deadlift – Work up to a heavy 3RM
—Reps should be completed in under 20 sec if you don’t touch n go

Conditioning
For Time
Buy In: 50 Cal Row
4 Rounds
10 DB Snatch 80/45lb
10 C2B Pull-ups
Buy Out: 50 Cal Row

Extra Work
3×10 Strict Pull-ups (C2B for advanced)

Reminder: 9am & 10am classes only on the 4th of July (Friday)!