Blog Archives

WOD 09/30/2015

9/29/2015

Strength: Shoulder Press

5/75, 4/80, 3/85, 2/90, 1+/95%
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Lift / Complex

Behind Neck Snatch Grip Push Press

Build up to a heavy double in 15 minutes
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WOD:

3 Min AMRAP

3 Squat Clean and Jerks 135/95 (Rx) - 155/105 (Rx+)
6 Push Ups (Rx) - Chest slapping Push Ups (Rx+)
9 Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

rest 2 Minutes

3 Min AMRAP

3 Squat Cleans 135/95 (Rx) - 155/105 (Rx+)
6 Push Ups (Rx) - Chest slapping Push Ups (Rx+)
9 Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

rest 2 Mins

3 Minute AMRAP

3 Power Cleans 135/95 (Rx) - 155/105 (Rx+)
6 Push Ups (Rx) - Chest slapping Push Ups (Rx+)
9 Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)
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Just in case any of the new athletes had any questions as to a "snatch grip push press." Check out the quick YouTube demo below.

WOD 09/29/2015

9/28/2015

Lift: High Hang Snatch - anyhow *Don’t go below pockets or mid thigh

3 x 3 Reps
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Strength: Bench Press - 1 x 20 Reps

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WOD: "Crazy 8's"

8 Minute AMRAP

8 Toes 2 Bar
8 Handstand PushUps
25 Double Unders

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Recovery (Optional)

1 Mile Run @moderate pace
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High hang snatch YouTube video with Barbell Shrugged #1
Sam Dancer high hang snatching 300#'s in video #2.

WOD 09/28/2015

9/27/2015

Strength: Back Squat

5/75, 4/80, 3/85, 2/90, 1+/95%

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Lift / Complex

Ping Pong EMOM for 12 Minutes - as heavy as possible

Odd - 5 Power Cleans
Even - 5 Front Squats (no rack)
*first one can be Squat Clean

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WOD: 5 Cycles of... In 1 Min (13 Min total time)

5 Burpees over Bar + Max Deadlifts 185/135 (Rx) - 255/185 (Rx+)

rest 2 Mins

WOD 09/26/2015

9/25/2015

Class times at 8 and 9 AM

Partner Workout 5 Rounds w/ 30 Minute Cap
Partner #1 starts on Pwr Cleans then continues through each movement Partner #2 follows #1 as they clear each station

5 Power Cleans 135/95 + 40 Ft Front Rack Walk
250 Meter Row
10 Chest 2 Bar Pull Ups
20 Ab Mat Sit Ups

WOD 09/25/2015

9/24/2015

Strength: Deadlift

5/70, 4/75, 3/80,2/85, 1/90%

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WOD: 20 MIN AMRAP

10 Back Squats (no rack) 135/95 (Rx) - 185/135 (Rx+)
5 Jerks 135/95(Rx) - 185/135 (Rx+)

WOD 09/23/2015

9/22/2015

Lift / Complex: 15 Mins to find a 1 RM Split Snatch
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Strength: Shoulder Press - 2 x 15 Reps

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WOD: 2014 Open WOD 14.1
10 Min AMRAP

30 Double Unders
15 Power Snatch 75/55 (Rx) - 95/65 (Rx+)

WOD 09/22/2015

9/21/2015

Strength: Bench

5/70, 4/75,3/80, 2/85, 1/90%
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Lift / Complex: 15 Mins to find a 1 RM

Muscle Snatch (from floor) + Snatch High Pull (from floor) + Hang Full Snatch
WOD: 3 Rounds of

On a 3 Min Clock

Run 400 Meters*
Max S2O** 95/65(Rx) - 135/95 (Rx+)

Rest 3 Mins
*Those that know they can't run 400 M in 2 min or less will run 300 M.
**"S2O" means Shoulder to Overhead...any way...any how

September 20th, 2015

9/20/2015

Lift / Complex

15 Mins to finda 1 RM - Bear Complex

1 PC + 1 FS + 1 PJ + 1 BS + 1 PJ
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Strength: Back Squat - 2 x 15 Reps*
*Check to see what you did on 09/07/15 to see your #'s on the 3 X 12
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WOD: 3 RFT

15 Thrusters 95/65 (Rx) - 135/95 (Rx+)
12 Burpees
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Here's a demo of a very heavy Bear Complex

WOD 09/19/2015

9/18/2015

Class times at 8 and 9 AM
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2 Person Partner Workout

30 Minute "Ladder"
1-2-3-4-5-6-7-8-9-etc………
Russian KB Swings 53/35 (Rx) 70/53 (Rx+)
Toe 2 Bar *
*Partner #1 complete 1 Rep of both KB and T2B prior to Partner #2 following. Continue up the Ladder as high as possible for 30 mins.

*Scaled T2B's are either hanging leg raises or v-ups

WOD 09/18/2015

9/17/2015

Lift / Complex

10 Min to find 1RM - Power Snatch

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Strength: Deadlift 2 x 15 Reps
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WOD: 21-15-9

Front Squats 135/95 (Rx) - 185/135 (Rx+)
Burpee Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)