WOD Blog

Fri 3/27

→ March 26, 2015

15.5 Good Luck!!

Let’s Crush It!

Thur 3/26

→ March 25, 2015

STRENGTH
12 Minutes
Four sets of:
Bench Press x 4-5 reps
Start at 50% and Build as you feel
Rest as needed

WOD
Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
5 Bar Muscle-Ups
20 Kettlebell Swings (53/35)
40 Double-Unders

Wed 3/25

→ March 24, 2015

SKILL
Two sets for quality, not time, of:
Double-Unders x 40 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)

WOD
Every minute, on the minute, for 12 minutes rotate through the following exercises:
Minute 1: Row 250/150 Meters
Minute 2: 4″/2″ Deficit Handstand Push-Ups x 6/4 reps
Minute 3: Power Snatch x 5 reps @ 75% of 1-RM

Tues 3/24

→ March 23, 2015

STRENGTH
Every 2 Minutes on the Minute
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%

THEN
10 Minutes to Complete
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Think of this as Skill work, yes you can add load and go heavier than normal during skill. You what you learned in our Oly Clinic!

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (95/65 lbs)
Push-ups x 3 reps
Thruster x 6 reps
Push-ups x 6 reps
Thruster x 9 reps
Push-ups x 9 reps
Thruster x 12 reps
Push-ups x 12 reps
Thruster x 15 reps
Push-ups x 15 reps
Thruster x 18 reps
Push-ups x 18 reps

AND SO ON, UNTIL TIME RUNS OUT

Mon 3/23

→ March 22, 2015

STRENGTH
8 MIN EMOM
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

THEN
For Max Reps:
2 Minutes of Shoulder to Overhead (185/95 lbs)
Rest 2 minutes
2 Minutes of Shoulder to Overhead (165/85 lbs)
Rest 2 minutes
2 Minutes of Shoulder to Overhead (135/65 lbs)

WOD
3 RFT:
400 meters Run (200 MTRS)*
15 Burpees to 6″ Target (8 burpees)*

*Modification for those feeling more like the tortoise today after the Open…. ;)

Fri 3/20

→ March 19, 2015

15.4 Friday Night Lights

Let’s Crush It!!!

Thur 3/19

→ March 18, 2015

STRENGTH
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets
WOD
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
1 Muscle-Ups
4 Push Press (115/95/65 lbs)
8 Burpees Over the Barbell
4 Push Press (115/95/65 lbs)
1 Muscle-Ups

Wed 3/18

→ March 17, 2015

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 60 seconds between sets

B.
Back Squat
*Set 1 – 5 reps @ 50%
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 rep @ 80%
Rest 60 seconds between sets

C.
Every minute on the minute for 12 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 6-8 reps
Even Minutes: Muscle-Ups x 3-6

Tues 3/17

→ March 16, 2015

DSC_0118STRENGTH
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at or around 90% of your 1-RM.

THEN
Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 minutes to today’s heaviest single.

WOD
Partner WOD (2 People)
2 Rounds
500 Meter Row
Back Squats (95/55)

Partner 1 will Row 500 mtrs while Partner 2 BS for reps, once P1 finishes they will swap. Then repeat one more time. The score is the total number of BS performed.

Mon 3/16

→ March 15, 2015

CFA Bench Press Drew KirkA.
Three sets, not for time, of:
1 Rope Climb
5/3 Strict HSPU
(10 Minutes)

B.
Four sets of:
Bench Press x 4-5 reps
Start at 50% (work up as you feel comfortable)
(10 Minutes)

C.
WOD
Annie
50-40-30-20-10
DU’s
Sit-ups