Author Archives: jordy

10/27/2012 – WOD

10 Squat Cleans 200/125lb. (70% of 1RM)
20 Box Jumps 30/24″
30 Ring Rows
40 Burpees
100 Double Unders
1,000m Row
1,600m Run

10/26/2012 – WOD

Skill/Strength
4 Sets/Attempts for Parts A and B (15 min time cap)
A) Max Weighted Box Jump 45/25lb Vest
B) 60′ Heavy Front Rack Carry (weight must be more than 1RM Front Squat)
—Rest as much time needed between sets
Conditioning
5 Rounds For Time
6 Hang Power Snatch 135/95lb (70%)
12 HR Push-Ups
50 Double Unders

WOD Notes: Since attendance is usually lower on Fridays you may make up a WOD that you missed during the week.

10/25/2012 – WOD

Conditioning
3 Rounds For Time
15 Thrusters 135lb/95lb (60% of your 1RM)
20 Toe To Bar
500m Row

10/24/2012 – WOD

Strength
3x Max Effort Weighted Strict Pull-ups (Choose weight/band that will limit you to no more than 10 reps)

Conditioning
7 Rounds For Time (each round is all out!)
10 Chest to Bar Pull-ups
12 Burpees
250m Sprint Run
—Rest 2 min between rounds
*Score is total time minus 12 min of rest

10/23/2012 – WOD

Strength
Strict Press 7×2 (Heavy as possible)

Conditioning
“DT” – 5 Rounds for Time
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerk 155/115lb

10/22/2012 – WOD

Strength
Back Squat 5×3 (90% of 1RM)

Conditioning
20 Min Amrap
5 Back Squat 225/155lb (60% of 1RM)
10 KB Swings 70/53lb
15 Weighted Situps

10/20/2012 – WOD

3 Rounds for time
20 Toes to Bar
30 Burpees on to 2 45lb plates
40 Wall Balls 20/14lb

10/19/2012 – WOD

Skill Practice
Work on Snatches for 10 min (power or squat)

Conditioning
5 Rounds (each round is all out!)
10 Deadlifts (60% of max)
5 Wall Climbs (scale: 3 Wall Climbs)
60′ Prowler Push (400/200lb)
—Rest 2 min between rounds
***Write down time for each round
Assistance
3×10 Glute Ham Raises or 3×15 weighted Hip Extensions