Blog Archives

WOD 07/01/2017

6/30/2017

Saturday Partner WOD -- Class time at 8 AM
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Station #1 - 1 Round of "Helen"
400 Meter Run
21 Kettlebell Swings 53/35
12 Pull Ups

Station #2 - Row for Meters
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Both Partners must complete 3 Rounds of Helen. While Partner #1 completes 1 Round, Partner #2 does Max Row for Meters. Both Partners tag each other out and switch Stations until each Partner completes 3 Rounds of Helen.

Score = Total Meters + Total Time
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58 KG lifter (127#'s) - 2017 Junior World Weightlifting Championships. Tokyo, Japan. She went 93/96/99 (204, 211, 218 #'s)and 111/117/120 (244, 257, 264 #'s) to win silver in the snatch, silver in the clean and jerk and gold in the total.

WOD 06/30/2017

6/29/2017

Advanced ONLY! (You need more than an hour to have time to do this.)
SN - 20 x 1 OTM - work up
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Lift #1: DL - 5 x 12 E3M - across (first 2 sets are warm ups, last 3 sets are work sets @ same load)
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WOD 4 Rounds of - 3 Min AMRAP
3 Clusters - 65/45 L1, 95/65 L2, 135/95 L3
6 S2O - same
9 Bar Facing Burpees
rest 1 minute between AMRAP Cycles
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Accessory / Extra Credit
SN High Pulls - 10 x 2 - HAP - Slow descent coming down

WOD 06/29/2017

6/28/2017

Skill: Kettlebell Snatch or One Arm KB Swing - 10 Mins to Practice
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Lift #1: P - 5 x 2 E3M - work up to Heaviest
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WOD - Part A: 4RFT

30 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
15 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3

Part B: Recovery Row
1000 Meters @Z2 Pace (You can carry on a conversation)
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Extra Credit / Optional
Glute Ham Sit Ups - 3 x 12-20 Reps

WOD 06/28/2017

6/28/2017

WOD: 50 Min AMRAP
25 Calorie Assault Bike
80 Ft Burpee Broad Jumps - strict 6 count burpee + broad jump - further you jump the less burpees you have to do.

WOD 06/27/2017

6/26/2017

Lift #1: Sotts Press - Find a heavy 3 RM
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Lift #2: BSQ - 10 x 3 OTM - 60-70% - work up
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WOD: 12 Min AMRAP
10 Alt Fr Rack Box Step Ups BB 45/35/14" L1, 65/45/20" L2, 75/55/24" L3
10 Thrusters - same bar
10 Ring Rows L1, Pullups L2, C2B's L3
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Advanced ONLY! (Again, this simply means you need more than an hour.)
Full Clean - take about 15 Mins to find a very Heavy 1 Rep on a Full Clean. Looking more for solid technique under some fatigue post WOD than a PR.
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Extra Credit / Optional
Barbell Hip Thrusts - 3 x 10 - work up

WOD 06/26/2017

6/25/2017

Advanced ONLY! (This simply means you have to have more than an hour to train. You need to arrive early or stay late.)
Hang Power Snatch - OTM 20 - Work up to a Maximal Effort 1 RM
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Skill: Toe 2 Bar
Try to learn how to kip and not swing. Possibly string some together.
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Lift #1: BP - 10 x 2 OTM (Speed sets) - 60% of 1 RM
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Lift #2: RDL - 1 x 20 RM
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WOD: 4 RFT
400 Meter Run
Rest 2 Mins between efforts
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Extra Credit / Optional: 3 Rounds NFT
Glute Ham Sit Ups - 15-20 Reps
Back Extensions - 15-20 Reps

WOD 06/24/2017

6/23/2017

Saturday Class time 8 AM
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2 Person Partner WOD
26 Min AMRAP
Max Row for Calories
Max Power Cleans - 135/95 Rx+, 95/65 Rx
*Split up as needed

WOD 06/23/2017

6/22/2017

Lift: PS (Power Snatch) - 10 x 1 - EMOM - build up to Heavy 1 RM
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Lift #2 - OHS - 5 x 5 - E3M - be conservative if shoulders are still fatigued *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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WOD: 5 MIN AMRAP
5 Pull Ups L1, C2B's L2, Bar MU's L3
10 Hand Release Push Ups, HSPU's L2, 20 Ft Handstand Walk
15 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
rest exactly 5 Mins - REPEAT!
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Extra Credit: 12 Min Rotating EMOM*Only if you can get there early for class or if you have more than the standard hour, do you do this.
1. Max Calorie Assault Bike
2. Legless Rope Climbs - 1 - 2 Reps (must be done within the minute)
3. Rest 1 Minute

WOD 06/22/2017

6/21/2017

Skill: Pistols or One Leg Squats
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Lift: SDL - 5 x 10 - E3M
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Lift #2 - Panda Pulls - 10 x 2 - EMOM - AHAP *Only if you can get there early for class or if you have more than the standard hour, do you do this. And really, you need to be a little more advanced to be working on these.
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WOD: 3 RFT
300 Meter Run L1, 400 M L2 & L3
25 Push Press - 75/55 L1, 113/75 L2, 135/95 L3
10 Ring Rows L1, C2B's L2, Ring MU's L3

WOD 06/21/2017

6/20/2017

WOD: 20 Min AMRAP @85%
500 Meter Row
15 Thrusters - 45/35 - should be super light and unbroken
9 Pull Ups
rest 10 Mins
20 Min AMRAP @85%
20 Calorie Assault Bike
15 Wall Ball - 20/14 - should be super light and unbroken
9 Pull Ups