WOD/Blog - Page 295 of 370

9/15/2014 – WOD

By jordySeptember 15, 2014Uncategorized

Strength
Back Squat – 5×5 @ 80%
—Week 1 of new squat cycle

Conditioning
For Time
1 Squat Clean + 2 Lunges (185/115lb)
9 T2B
2 Squat Clean + 4 Lunges
9 T2B
3 Squat Clean + 6 Lunges
9 T2B
4 Squat Clean + 8 Lunges
9 T2B
5 Squat Clean+ 10 Lunges
9 T2B
4 Squat Clean + 8 Lunges
9 T2B
3 Squat Clean + 6 Lunges
9 T2B
2 Squat Clean + 4 Lunges
9 T2B
1 Squat Clean + 2 Lunges

WOD Notes: If you participated in this squat cycle at the beginning of the new year, you should use slightly higher numbers each week. 5×5 Back Squats will be programmed Mondays & Fridays for the next 7 weeks. If you miss any of those days, please try to make them up on other days. Clean weight should be 60% of 1RM. You may scale the T2B to 5-7 reps if 9 will slow you down too much.

9/13/2014 – WOD

By jordySeptember 13, 2014Uncategorized

Skill/Strength
Snatch – 12 Minutes to Warm-up to 80% of your 1RM
—Full snatches for advanced athletes. Stay light and work on technique

Conditioning
2 Rounds For Time
21 DB Snatches (alternating) 80/55lb
21 Burpees
15 Thrusters 135/95lb
15 Burpee Pull-ups
9 Power Snatches 135/95lb
9 Burpee Pullovers

WOD Notes: You must use the same weight for the thrusters & snatches. Thruster weight should be heavy enough to where you have to break it up into 2 sets. Scaling for burpee pullovers are burpee pull-ups.

9/12/2014 – WOD

By jordySeptember 12, 2014Uncategorized

Strength
Front Squat – Work up to a heavy single, then do 3×3 @ 90%

Conditioning
For Time
250m Sled Drag (bodyweight)
30 Ring Muscle-Ups
250m Sled Drag (bodyweight)

WOD Notes: Scaling for the MU are 15-20 Banded Bar MU or Jumping MU. There is a 7 minute time cap to complete all the reps. You must move on to the sled drag at the end if you fail to complete the reps in that time. If you missed yesterday’s WOD, you can do 30 C2B pull-ups/30 Ring dips. You may also Row 1600m as another scaling option.

9/11/2014 – WOD

By jordySeptember 11, 2014Uncategorized

Strength
Bench Press – 5×5 @ 80%+

Conditioning
5 Rounds For Time
1 Pull-up Complex (3 Strict C2B, 5 C2B, 7 Chin over bar)
12 HR Push-ups (deficit between 45lb plates)
15 Box Jumps 24/20″

Extra Work
Tabata Air Dyne (don’t worry about counting calories or distance)

Midline
4×25 Weighted Sit-ups

WOD Notes: You may kip the 5 C2B & 7 Chin over bar pull-ups. If you cannot do strict unassisted pull-ups, you will use a band & do 10 strict pull-ups each round. Scaling for Push-ups are elevating your hands on a box. Your hips must be in line with your chest for the push-ups to count (no snaking). No rebounding is allowed on the box jumps!

9/10/2014 – WOD

By jordySeptember 10, 2014Uncategorized

Strength
Clean Complex – 1 Pwr Clean + 1 Sq Clean + 1 Hng Sq Clean
—1 every 90 seconds for 9 minutes (7 sets). Start @ 70% & climb to a heavy set

Conditioning
5 Rounds For Time
7 Deadlifts 315/205lb
20 Wall Balls 20/14lb
—Rest 3 minutes
Run 800m For Time

WOD Notes: DL weight is 67% of 1RM. Focus on using your legs (not back) on the DL as they get fatigued from the wall balls each round.

Morning crew with the couch stretch

9/9/2014 – WOD

By jordySeptember 9, 2014Uncategorized

Strength
1 Push Press + 1 Push Jerk EMOM for 8 Minutes
—Start @ 85% of 1RM Push Press & add as you go. No racks allowed, unless you absolutely need one!

Conditioning
3 Rounds For Time
50 Double Unders
2 Rope Climbs 20ft
10 Push Jerk 185/115lb
—Rest 3 minutes
Row 1000m For Time

Assistance
3×12 Ring/Bar Dips (weighted for advanced)

WOD Notes: Scaling for DU is 125 singles. Scaling for RC are 15 ft, 3 up/downs per RC, or 2 laps sled pull with arms. Push jerk weight is 60% of 1RM Push Jerk. Have rower count down to get exact 1000m time. Try to stay within 10 seconds of best time.

9/8/2014 – WOD

By jordySeptember 8, 2014Uncategorized

Strength
Back Squat – Work up to a heavy single, then do 3×3 @ 90%

Conditioning
21-15-9
Slam Balls 50/35lb
Bar Facing Burpees
OHS 115/75lb

WOD Notes: OHS should be light (40% of 1RM) & unbroken each round. If you lack overhead mobility, you may sub front squats instead. The time domain for this WOD is 7-10 minutes, so you should be able to move consistently throughout.

9/6/2014 – WOD

By jordySeptember 6, 2014Uncategorized

Conditioning
20 Thrusters 95/65lb
20 Pull-ups
400m Run
—Rest 2 minutes
15 Thrusters 135/95lb
15 C2B Pull-ups
400m Run
—Rest 2 minutes
10 Thrusters 165/115lb
10 Strict C2B Pull-ups
400m Run
—Rest 2 minutes
5 Thrusters 205/135lb
5 Weighted Pull-ups (53/26lb)
400m Run
***Record times for each round

WOD Notes: Each round is 90-95% effort. Thrusters must be Unbroken! Try to maintain similar times for each round as weight gets heavier and pull-ups increase in difficulty.
Announcement: Good luck to Seth, Henry, Brent, Fi, and Jenn who are competing in the Spartan Sprint!

Nina – Taking 1st place at the Battle of the Beach!