Blog

6/27/2014 – WOD

Strength/Skill
a) Snatch – 12 Min to work up to a max (Full Squat is preferred)
b) Back Squat – Work up to 1RM, then 3×2 @ 90%+

Endurance
Air Dyne: 100 Calories for Time

Conditioning
EMOM For 10 Minutes
1 Lap (length of CF Rage) Prowler Push 500/300lb

WOD Notes: Each lap should take no more than 15 seconds. Take short quick steps and move it as quickly as you can. You will be grouped together with other people depending on the size of the class.

Games Training – James Hobart, Jordan Troyan, Becca Voight, Rachel Martinez, Ben B., Craig Kenney, Kelley Jackson

6/26/2014 – WOD

Strength
Deadlift – 1 every 45 sec for 6 minutes @ 85%+

Conditioning
For Time
10 Muscle-Ups or 20 C2B Pull-ups
20 Deadlifts @ 60%
30 T2B
40 Wall Balls 20/14lb
50 Cal Row
150 Double Unders
*Once you’re finished DU, go back down the ladder. WOD is complete after finishing 10 MU or 20 C2B.

6/25/2014 – WOD

Strength/Skill
a) 8 Min EMOM – 2 Clean n Jerk @ 60-70%
b) Front Squat – Work up to 1RM, then do 3×2 @ 90%+

Endurance
4x500m Row

Conditioning
21-15-9
Box Jump Overs 24/20″
Slam Balls 50/35lb
—Rest 2 minutes
2 Min AMRAP of HSPU or Burpees

6/24/2014 – WOD

Strength
15 mins to work up to 5rm strict press

Conditioning
5 rounds
250 run or row
10 kbs 70/53
6 strict pull ups
—60 sec rest

Midline
3x max effort weighted planks

6/23/2014 – WOD

Strength/Skill
a) Snatch Complex – EMOM for 6 Min (1 Hi Hang + 1 Full Snatch)
b) Back Squat – Work up to 1RM, then 3×2 @ 90%+

Endurance
Tabata Air Dyne

Conditioning
10 Min AMRAP
800m Run
Then in remaining time:
3 Curtis P Complex 135/95lb
6 Burpee over Bar Lateral

6/20/2014 – WOD

Strength/Skill
a) Jerk Complex – 5x (1 Push Jerk + 1 Split Jerk)
—Start @ 70% and work up to 80%
b) Back Squat – Work up to a 1RM, then 3×2 @ 90%+

Conditioning
Make-Up Day!

6/19/2014 – WOD

Strength
Deadlift – 2 EMOM For 8 Minutes @ 85%

Conditioning
12 Min AMRAP
50 Double Unders
10 C2B Pull-ups
8 Thrusters 135/95lb

Midline
3x Max Effort GHD Sit-up Hold (weighted)

WOD Notes: Scaling for DU are 125 singles. You may scale to chin over bar pull-ups. Thrusters should be unbroken every round and should difficult during the later rounds.

6/18/2014 – WOD

Strength/Skill
a) Full Snatch – 2 EMOM For 10 Minutes
—Start @ 70% & work up to 80% for the last 3 minutes
b) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+

Endurance
4x400m Run @95% effort – Rest 2 min between

Conditioning
5 Rounds For Time
8 Front Rack Lunges 205/125lb
1 Rope Climb 20ft
250m Row
—Rest 90 sec between rounds

WOD Notes: Each round must be at least 95% effort, since there is built in rest time. Use about 60% of your 1RM front squat for the lunges (should start to feel heavy during later rounds). Scaling for RC are 15 ft or 1 lap of pulling the sled with arms only.

Regina looking strong on the lunges!

6/17/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 5 Bench Press @ 73%
EVEN = 8-10 Tire Flips or 10-12 with partner

Conditioning
For Time
15 Shoulder to Overhead 185/115lb
25 Burpees
20 Power Cleans 185/115lb
25 Burpees
25 Deadlifts 185/115lb
25 Burpees

WOD Notes: Weight for BB should be about 60% of push jerk (should take no more than 2 sets on the 1st movement). You will use same weight for entire workout.

6/16/2014 – WOD

Strength/Skill
a) Clean (off blocks – above knee) – 2@55%, 2@60%, 2@70%, 4@75%, 1@80%
—Focus on keeping weight back & staying over bar as you bring into pockets
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)

Endurance
2k Row

Conditioning
For Time
50 Wall Balls (unbroken) 20/14lb
25 T2B (unbroken)
400m Sled Drag 45/25lb

WOD Notes: You must go unbroken on the WB & T2B for the WOD to be Rx’d, however you may break up reps to suit your ability level. Please do your best to get all the 3×2 squats in after your 1RM as this squat cycle isn’t high volume.