WOD Blog

Fri 12/19

→ December 18, 2014

STRENGTH

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

WOD
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

Thur 12/18

→ December 17, 2014

Every 2 minutes for 10 minutes Deadlift

Set 1 – 8 reps @ 60%

Set 2 – 6 reps @ 70%

Set 3 – 4 reps @ 80%

Set – 2 reps @ 90%

WOD

Three rounds for time of:
5 Bar Muscle-Ups
5 Squat Cleans (60% of 1RM – not to exceed 155/105)
5 Box Jumps (30/24)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

Rest exactly 5 minutes, and then…

Three rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (53/35)

Wed 12/17

→ December 16, 2014

STRENGTH

Every 90 seconds (5 sets):
Front Squat + Jerk @ 90%

B.
Three sets of:
135/75 lb Push Press x Max Reps @ 13X1
Rest 2 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

WOD

For time:
Row 500 Meters
10 Muscle-Ups
Run 400 Meters
20 Handstand Push-Ups
100 Double-Unders
20 Ring Dips

Tues 12/16

→ December 15, 2014

STRENGTH

Every 90 seconds (5 sets):
Muscle Snatch x 1 rep
(build over the 5 sets to something heavy for today)

and then…

Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

WOD

Two sets for max reps:

45 seconds of Slamballs
Rest 45 seconds
30 seconds of Slamballs
Rest 60 seconds
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips @ 2011
Rest 2 minutes

Mon 12/15

→ December 14, 2014

Every  2 Minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

Rest 2 Minutes then…

Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 2 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

WOD

FRAN

21-15-9

Thrusters (95/65)

Pull-ups

Fri 12/12

→ December 11, 2014

ROW, ROW, ROW YOUR ROWER!!!  ;)

or

500 meter row

40 thrusters (45/33)

30 GHD’s

20 Slamballs

10 Toes to Rings

THUR 12/11

→ December 10, 2014

STRENGTH

Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101-105%

WOD

HALF OF “Pilchuck”
6 rounds for time:
10 Front Squats (225/155 lbs) (scale to 65%)
24 Kettlebell Swing (70/53 lbs)
14 Burpee Box Jump-Overs (24″/20″)

Wed 12/10

→ December 9, 2014

STRENGTH

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the six sets. Try to exceed last week’s loads.

 WOD
Daigle
4RFT
12 DL @ 60%
12 pistols
12 pullups
12 burpees

TUES 12/9

→ December 8, 2014

WOD

10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:
Run 800 Meters
2/1 Rope Climbs (15′)
10 Handstand Push-Ups
10 Ring Dips
10 Box Jump-Overs (24″/20″)

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 reps or distances so that you get a bit of rest.

Mon 12/8

→ December 7, 2014

STRENGTH

Every 90 seconds:
Jerk
*Sets 1- – 3 reps @ 60%
*Sets 2 – 2 reps @ 70%
*Sets 3 – 2 reps @ 80%
*Sets 4 – 1 rep @ 90-95%
*Sets 5 – 1 rep @ 101-105%

THEN:

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

WOD

4 sets for max reps in 3 minutes of:
Row 500/400 Meters
Slamballs (30/20)
Rest 3 minutes between sets.