WOD Blog

Fri 7/31

→ July 30, 2015

Baseline

500 Mtr Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Thur 7/30

→ July 29, 2015

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep

Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

Wed 7/29

→ July 28, 2015

SKILL
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform 20-30 shoulder taps)
V-Ups x 10-12 reps

WOD
5 RFT
Run 400 Meters
3 Squat Snatches (165/110 lbs)
15 Pull-Ups

Tues 7/28

→ July 27, 2015

STRENGTH
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

THEN
Back Squat (10 Minutes)
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%

WOD
For time:
15 Power Cleans (205/155/105 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Mon 7/27

→ July 26, 2015

STRENGTH
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed

WOD
Three sets for times:
6 Ground to Overhead (185/155/105)
12 Box Jumps overs (24/20)
24 Kettlebell Swings (53/35)
50 Double Unders
Rest 3 minutes

Fri 7/24

→ July 23, 2015

Run 400 Meters
30 KBS 53/35
Run 200 Meters
30 Wallballs 20/14
Run 400 Meters
30 T2B

Thur 7/23

→ July 22, 2015

STRENGTH (25 Minutes to Complete the two strengths)
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.

THEN
Three sets of:
Snatch-Grip Deadlift from 2″ Plates x 4-6 reps @ 3111 @70%
Rest 90 seconds
Seated Dumbbell Press x 6-8 reps @ 2011 AHAP
Rest 90 seconds

WOD (15 Minutes)
Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65 lb.)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

 

EXTRA
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets

Wed 7/22

→ July 21, 2015

STRENGTH
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 60-90 seconds

WOD
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 (750) Meters
2 Legless Rope Climbs (Rope Climbs)
15-Meter Handstand Walk

EXTRA
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps

 

Tues 7/21/15

→ July 20, 2015

It’s a surprise!! So come and be ready to challenge yourself!!

If you don’t show up you are dead to us!!

Sincerely,

Your Coaches

Mon 7/20

→ July 19, 2015

STRENGTH
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

WOD
“2015 Masters Qualifier Event 1″
Complete as many rounds and reps as possible in 5 minutes of:
5 Muscle-Ups
10 Power Cleans (155/135/105 lbs)

EXTRA
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 2 minutes

Do not exceed 95% on your back squat. All percentages throughout this training cycle should be keyed off of your last tested 1-RM back squat.