Blog Archives

WOD 04/30/2014

4/29/2014

Warmup: Run 400 then 2 Rounds not for time of 10 pushups, 10 air squats and 10 ring pulls
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Strength:

Floor Press 3 x 3 reps

then

3 Attempts Max Strict Chin Ups
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WOD: Run 400 Meters

Then

3 Rounds for time

10 Chest 2 Bar Pull Ups

20 Hand Release Push Ups

30 Air Squats

Then

Run 400 Meters

WOD 04/29/2014

4/28/2014

Warmup: 500 M Row, Shoulder/Overhead and front rack prep, ring "raises"
Warmup lifts with just a bar...
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Strength: 15 Mins to establish a 1 Rep Max Power Clean (Clock starts at 20 after) - You likely won't need the entire 15 minutes

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WOD: 5 Rounds for time: (15 Min Cap) - (Clock starts at 20 before the hour)

12 Power Cleans 165/105

6 Push Press

Scaled loads - 135/75 or 115/55

04/28/2014

4/27/2014

Warmup: Run 400 or DU practice, squat prep
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Strength:

Back Squat 3 x 3 reps

Good Mornings 3 x 6 reps
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WOD: Start 00:00
100 Wall Balls (5 Min Cap)

then

Starting @ 05:00

“Annie”

50-40-30-20-10
DU's or 3 X Singles
Ab Mat Sit Ups

04/26/2014

4/25/2014

Normal class times tomorrow at 8, 9 and 10 AM. Also...anyone that can come back at 11...we'll have an hour or so Olympic Lifting session to fine tune your technique.
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Strength/Olympic: 10 Round EMOM

Power Clean + Hanging Power Clean + Hanging Full Clean

Rest 5 Mins

10 Min or 20 Min “Cindy” - up to you if you do the half or full version

5 Pull Ups

10 Push Ups

15 Air Squats
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Video Demo of the Barbell Complex below

04/25/2014

4/24/2014

Warmup: 500 M Row, 800 M Run or 5 minutes of jump rope (DU practice) Lots of hamstring prep and squat mob
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Sumo Deadlift 5 x 4 reps

Stiff Leg Deadlifts 3 x 10 reps

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WOD: For time (20 Min Cap)

50-40-30-20-10

Wall Balls 20/14

Double Unders

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Since there might be a limit to the flexibility of some of you...you may end up actually doing Romanian Dead Lifts (RDL) but we're going for straight leg. So...watch the video below to understand the difference.

04/23/2014

4/22/2014

Warmup: 500 M Row, Shoulder prep, handstand holds

(Ring raises will be part of your warmup...we'll demonstrate...many of you have done them before.)

No less than three warmup sets before you get into your work sets.
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Strength:

Shoulder Press 5 x 4 reps

Pendlay Rows 3 x 6 reps

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WOD : 3 RFT (20 Min Cap) - yes, there will be scaling on the HSPU's and T2B's for a number of you

500 Meter Row

Handstand Push Ups 10 males /5 females

15 Toe 2 Bar

WOD 04/22/2014

4/21/2014

Warmup: 500 M Row, Overhead and Squat Prep

DO NOT be late if you want to work on Snatch, Clean or OH Squat technique!

WOD will start at 30 after the hour
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6 Min AMRAP

10 Power Snatch 95/65

15 Overhead Squat 95/65

10 Bar facing Burpees

Rest 3 Mins

6 Min AMRAP

10 Power Cleans 95/65

15 Shoulder 2 Overhead 95/65

10 Bar facing Burpees

04/21/2014

4/20/2014

Warmup: 500 M Row, Squat/Front rack prep

Work up to the weight...RX or otherwise...that you'll use in the wod on the cleans. This will also serve as a great warmup for the squats.
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Strength:
Front Squat 5 x 4 reps

Good Mornings 3 X 6 reps

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WOD: In 6 Mins

Run 800 Meters

Max Full Cleans 135/95 with whatever time is left on the clock

At the 6 Min Mark stop cleans - You'll then have a few seconds as we restart the clock before you...

Finish with another 800 Meter Run

WOD 04/19/2014

4/18/2014

Normal Saturday class times: 8, 9 and 10 AM
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Partner WOD: 4 Rounds For Time

400 M Med Ball Carry
30 Med Balls thrown from partner to partner over the pull-up bar
500 M row strapless and rowers set @ 9
Then 30 HRPU (Hand Release Pushups)

Partners must stay together on the run. They may switch off between each other during the run.

If the ball is dropped during the run or the tosses over the bar...it's an immediate 5 burpee penalty. (Yes that means on the spot...when it's dropped.)

During the HRPU's...one partner is holding a plank at the top of the pushup while the other is doing pushups.

No...you don't get to throw the ball over the short pullup bars. I'll tell you which ones you can use.

WOD 04/18/2014

4/17/2014

Warmup: 500 M Row, KB Swings 53/35, Ankle/calf stretches, DU Practice

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Strength:

Deadlift 5 x 4 reps (refer back to 04/04/14 for previous)

Pendlay Row 3 x 8 reps (refer back to 04/09/14 for an idea of what you'll use)
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WOD: 10 Min Ladder

2-4-6-8-10-12-etc……………

Deadlift 185/135

Double Unders x 2 (4-8-12-16-20-24-28 ...)
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Bonus: 50 V Ups (Not for time)