WOD Blog

Fri 10/24/14

→ October 24, 2014

Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

D.
Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Glute-Ham Raises x 6-8 reps @ 2011
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

Thur 10/24/14

→ October 23, 2014

For max reps/distance/time:
4 Minutes of Legless Rope Climbs (15′)
(if you don’t have legless, perform climbs with legs)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk (HS Hold)
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold

B.
For time:
Row 1500 Meters
30 Burpees Over the Barbell
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs) 65% of 1RM not to exceed listed weights
30 Walking Lunges (185/125 lbs) use the same barbell and weight load if possible

Wed 10/22/14

→ October 21, 2014

STRENGTH

Every 90 seconds for 15 minutes:
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

 

 

WOD
6 Minute AMRAP
10 Strict Handstand Push-Ups
20/15 Ring Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

4 Minute AMRAP
5 Strict Handstand Push-Ups
10/5 Ring Dips
15 Chest-to-Bar Pull-Ups

Tues 10/21/14

→ October 20, 2014

Every 90 seconds

Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

WOD

TEN rounds for time of:
10 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)

30 MINUTE TIME CAP

Mon 10/20/14

→ October 19, 2014

4 Minute EMOM
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 3 – Unbroken Double-Unders x 50/30 reps

 

Every 1 minute and 30 seconds, for 12 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

C.
Every 5 minutes, for 15 minutes:
Row 500 Meters
15/10 Strict Handstand Push-Ups
20/15 Ring Dips

Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.

Fri 10/17/14

→ October 16, 2014

5 Minute EMOM:
Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single. (NOT a 1 Rep Max)

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

D.
Five rounds for time of:
6 Squat Snatches (135/115/75 lbs)
12 Front Rack Walking Lunges (135/115/75 lbs)
12 Chest-to-Bar Pull-Ups

Thur 10/16/14

→ October 15, 2014

Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (225/175/95 lbs)
6 Muscle-Ups (Pull-ups)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the load, reps or distances so that you get a bit of rest.

Wed 10/15/14

→ October 14, 2014

5 Minute EMOM:
Back Squat x 1 rep

*Sets 1 – 60%
*Sets 2 – 70%
*Sets 3 – 80%
*Sets 4 – 85%
*Sets 5 – 90%

THEN

Every minute, on the minute, for 8 minutes:
Push Press x 1 rep

Loads per set (by %):  65, 70, 75, 80, 85, 90, 95, 95+

WOD
12 Minute AMRAP
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols

Tues 10/14/14

→ October 13, 2014

6 Minute EMOM:
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

C.
Every minute, on the minute, for 18 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (same KB)
Minute 3 – 15 Unbroken Wall Ball Shots (30/20/14 lbs)

(Unless you are well-over 6-feet tall, please use a 20″ box for the step-overs. If you are under 5’4″, consider using a 12″ box, you may stack 45#’s also.)

Mon 10/13/14

→ October 13, 2014

Every minute, on the minute, for 4 minutes:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 90 seconds between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Every 5 minutes, for 15 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.