Blog Archives

WOD 12/31/2015

12/30/2015

New Years Eve: Class times at 7 and 8 AM.
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Lift: 10 Minutes to find a Strong Effort Squat Clean 1 Rep Max
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WOD
4 Rounds
On a 2 Min Clock
3 Squat Cleans - P 155/105, A 135/95, H 95/65
3 Burpees over Box - P 30/24, A 24/20, H 20/16
3 Power Clean + Power Jerk - P 155/105, A 135/95, H 95/65
then max Rope Climbs
Rest 2 Mins between rounds

WOD 12/30/2015

12/29/2015

Strength - 10 of 15
Front Squat - 5 x 3 Reps - same weight as 6 x 2 Rep on 12/28
Strength /Gymnastics
Strict Ring Dips - 5 x 5 Reps
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WOD: 7 Min AMRAP
8 Hang Power Snatch - P 105/75, A 95/65, H 65/45
16 Wall Ball - P 20/14, A 20/14, H 14/10
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Recovery / Optional
800 Meter Run

WOD 12/29/2015

12/28/2015

Lift / Skill
Spend 10 Mins focusing on Technique NOT Load
Split Jerks 1 Rep @70-80%
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WOD:
Buy In: Row 1000 Meters

Then - 5 Rounds of

6 Jerks - P 155/105, A 135/95, H 95/65
12 Box Jump Overs - P 30/24, A 24/20, H 20/16

Then - Cash Out: Row 1000 Meters

WOD 12/28/2015

12/27/2015

Strength - 9 of 15
Front Squat - 6 x 2 Reps - same weight as 7 x 1 Rep on 12/23

Strength /Gymnastics
Strict Ring Dips - 6 x 4 Reps

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WOD: 10 Min AMRAP
20 Russian Swings- P 106/70, A 70/53, H 53/35
15 Goblet Squats - same
10 HSPUs
rest 1 Min between rounds

WOD 12/26/2015

12/25/2015

Class times at 8 and 9 AM.
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Partner Workout
7K Row
While Partner #1 is Rowing
Partner #2 must hold a loaded Barbell 135/95
Anytime the barbell is put down the other Partner must stop rowing
Switch Partners at will
Barbell can be held overhead, front rack, at hip. Can NOT be resting on your thighs or in back squat position...IE...you can't squat and let it sit on your thighs.
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*If you and your partner are up for it...here is a different version of the above WOD.

Partner #2 Max Hang Power Cleans - P 155/105, A 135/95, H 95/65
Anytime the barbell is put down the other partner must stop rowing.
Switch Partners at will.
Score = Time subtract total Cleans (1 clean = 1 second)
Lowest score wins.
**I would urge most anyone to do this wod with 135/95 or 95/65. It's going to get tough pretty quickly. Also unlike version one above...YOU MAY squat down and let the bar rest on your thighs or crease in hips. How will you strategize?

WOD 12/24/2015

12/23/2015

Christmas Eve...6 AM Class tomorrow...then I'll work out at 7. Anyone that wants to wod with me is welcome to.
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Lift: 10 Minutes to find a Strong Effort Power Clean 2 Rep Max
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WOD - 8 Rounds for time - 40 Min CAP!
5 Power Cleans - P 155/105, A 135/95, H 95/65*
10 Toe 2 Bar
200 Meter Sprint
*I want to see you use the heaviest weight that you know you can do unbroken.

Rest 1 minute between rounds

WOD 12/23/2015

12/22/2015

Strength - Front Sqaut - 8 of 15
7 x 1 Rep, increase weight from 12/15, same across the board
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Strength / Gymnastics
Strict Ring Dips - 7 x 3 Reps
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WOD: 6 Min AMRAP
6 Double KB Thrusters - P 53/35, A 35/26, H 26/18
12 Russian KB Swings - P 106/70, A 70/53, H 35/26

WOD 12/22/2015

12/21/2015

Lift: 10 Mins to find a Strong Effort 1 Rep Snatch (any way, any how)

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WOD: 20 Min AMRAP
10 Power Snatch - P 135/95, A 95/65, H 65/45
10 Pull Ups - P Chest 2 Bar, A Chin over, H Jumping
500 Meter Row

WOD 12/21/2015

12/20/2015

Skill Work: 7 Mins to practice 20' Front Rack Barbell Lunges increase weight
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Strength - Front Squat - 7 of 15
5 x 3 Reps, same weight as 12/17 across the board
Strength /Gymnastics
Strict Ring Dips 5 x 5 Reps
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WOD: 8 Min AMRAP
40 Double Unders or 100 Single Jump Rope
40' Front Rack Walking Lunge - P 95/65, A75/55, H 65/45
Ring Dips - P 8 reps, A 6 reps, H 4 Reps
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Cash Out / Optional
3 Rounds
100 Meter Farmers Carry 53/35
15 Wall Ball 20/14

WOD 12/19/2015

12/18/2015

One class tomorrow at 7 AM. A number of people are either competing or going to watch/cheer at the Reindeer Games at CF Little Rock. It starts at 9 AM. Dane will be locking up and leaving promptly at 8 AM so that he can get to CF Little Rock by 9 AM
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“Sleighs and Bells 2015"

Within 3 mins:
20 yard Sled Push 90/50
10 Hand Release Push Ups
Push Sled 20 yards back
Alternating KB Snatch 53/35*

Score is how many KB Snatch completed within time frame (3 Minutes).
Rest 3 mins then complete cycle for a total of 5 rounds

*If you are not proficient at KB Snatch do 1 Arm KB Swings