WOD Blog

Fri 10/31

→ October 30, 2014

NO NIGHT OPEN GYM, OPEN FROM 9-11 ONLY TODAY

Happy Halloween

STRENGTH

Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 1 minute, for 5 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

THEN

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

WOD

Four sets for max reps in 3 minutes of:
Row 500 Meters or 400 Meter Run
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Thurs 10/30

→ October 29, 2014

MONSTER MASH
In teams of 2 both team members are working at the same time. If one stops, the other has to stop.
20 pushups – floor wipers while holding pumpkin. (Switch)
30 Pumpkin Med Ball Cleans- Squat Hold (Switch)
40 Pumpkin Push Presses – Handstand Hold (Switch)
500 meter row – Burpees (Switch)
60 Pumpkin Situps – Chair sit hang from bar (Switch)
200 meter run
Both run 200 meters. One will run half the distance with the pumpkin then switch to finish the run. Time is called when both finish the run.

Wed 10/29

→ October 28, 2014

STRENGTH

10 Minute EMOM:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

THEN
Two sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read here.

WOD
9-7-5
Hang Squat Clean (165/125/85)
Bar Muscle-Up (pull-ups)

Rest until the running clock hits 10:00, and then…

D.
Three rounds for time of:
20 Wall Ball Shots (30/20/14 lb)
10 Chest-to-Bar Pull-Ups

Tues 10/28

→ October 27, 2014

STRENGTH

Every 30 seconds, for  (6 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

THEN

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

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

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

One set of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM

WOD
12 Minute AMRAP
3 Power Snatches (135/105/75 lbs)
6 Front Rack Reverse Lunges (135/105/75 lbs)
9 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)

Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

Mon 10/27

→ October 26, 2014

STRENGTH

Every 90 seconds for 6 sets:

Front Squat x 2 reps

Build by feel.

WOD
Perform the following two segments against a running clock…

For time:
Row 40 Calories

30 Alternating Pistols

20 Toes to Bar

10 Bar Muscle-Ups

When the running clock reaches 9:00, begin part II…

For time:
Row 20 Calories

3 Squat Cleans (70-75%)

2 Squat Cleans (+ 10#)

1 Squat Clean  (+10#)

***MODIFY THE LOAD IF NECESSARY – The time cap on this workout was 4:00. If you are unable to finish this in under 4:00, please scale the load to something manageable for that time domain.

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.