WOD Blog

Wed 7/23

→ July 22, 2014

Strength

Take 15 minutes to build to a heavy power clean

 

WOD:

14 minutes AMRAP
9 Burpees
20 Kettlebell Swings (53/35)
20 Air Squats

Tues 7/22

→ July 21, 2014

Strength

Four sets of:
Front Squat x 3-5 reps (70-75%)
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes

WOD:

Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters 95/65
30 DU’s

Mon 7/21

→ July 21, 2014

Strength

Five sets of:
Power Clean x 1.1.1 (70-75%)
(rest 10 seconds between singles)
Rest 3-4 minutes

WOD:

3 sets:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed

Fri 7/18

→ July 17, 2014

Strength:

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD:

Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

- OR -

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Thurs 7/17

→ July 16, 2014

Strength:

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

 

WOD:

Three rounds for time of:
400 Meter Run
10 Man-Makers

Wed 7/16

→ July 15, 2014

Strength

Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

 

WOD:

Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

Tues 7/15

→ July 14, 2014

Strength

Three sets of:
Push Press x 3-5 reps (70-75% 1RM)
Rest 2 minutes

WOD:

In teams of 2 alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs

Mon 7/14

→ July 14, 2014

Strength

Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 3 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips

WOD:

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (53/35)

Thur 7/10

→ July 9, 2014

WOD:

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

Fri 7/10

→ July 9, 2014

Strength:

Five or Six sets of:
Bench Press
Rest 3 minutes between sets

Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

 

WOD:

Complete as many Burpees as possible in 3 minutes