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
Blog
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.
6/14/2014 – WOD
Conditioning
5 Rounds For Time
5 Squat Clean n Jerk 185/115lb
10 GI Janes
Run 250m
WOD Notes: CnJ weight is 60-65% of 1RM. Pick a bar that is a few inches above your reach for GI Janes.
6/13/2014 – WOD
Strength/Skill
a) Snatch Complex 5x (1 pull to knee (pause) + 1 snatch from knee + 1 OHS) @ 55-75%
—You will pull to knee, pause for 1 second, then snatch from that position.
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
7 Min AMRAP of Burpees (Open WOD 12.1)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
12 KB Swings 70/53lb
12 Box Jump Overs 24/20″
WOD Notes: Time domain for this WOD is 5-9 minutes, so make sure to approach this workout as a sprint. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only.
6/12/2014 – WOD
Strength
Snatch Grip Deadlift – 5×3 @ 115%+ of Snatch (work up to 3 heavy pulls)
—Reset after each pull
Conditioning
4 Rounds For Time
15 C2B Pull-ups
12 Slam Balls 50/35lb
Run 400m
Extra Work
a) 3×12 DB Bent-over Rows (heavy)
b) 3×12 Back Extensions (weighted)
WOD Notes: If it’s raining, you can either bike .5 mile or Row 400m.
