WOD Blog

Wed 9/17

→ September 16, 2014

MOBILITY or:

A. Every 90 seconds, for 15 minutes (10 sets):

Hang Clean + Clean

Build over the course of the ten sets

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)

Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)

Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

IF TIME PERMITS THEN: Optional:

C. Every 2 minutes, for 8 minutes (4 sets):

Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90%

Tues 9/16

→ September 15, 2014

A. Three sets of: (allow 8 minutes for this)

Narrow-Grip Overhead Squat x 3 reps @ 3311

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B. Take 12 minutes to build to today’s 1-RM Bench Press

C. Two sets for max reps of:

3 Minutes of Rowing (for max Meters)

2 Minutes of Double-Unders

1 Minute of Muscle-Ups Rest 3 minutes

3 Minutes of Rest

Mon 9/15

→ September 14, 2014

A. Every 2 minutes, for 10 minutes (5 sets): Snatch x 1.1.1 (rest 10 seconds between singles) Loading by set (by %):  60, 70, 75, 80, 85

B. Every 2 minutes, for 10 minutes (5 sets): Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C. Every minute, on the minute, for 12 minutes:

Minute 1 – 45 seconds of Strict Handstand Push-Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses)

Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0

Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

Fri 9/12

→ September 11, 2014

A.

For max reps:

2 Minutes of Rope Climbs (15′)

Rest 60 seconds

2 Minutes of Alternating Pistols

Rest 60 seconds

2 Minutes of Double-Unders

B.

Five rounds for time of:

30 Unbroken Kettlebell Swings (32/24 kg)

15 Pull-Ups Run

400 Meters

Thur 9/11

→ September 10, 2014

A.

Every minute, on the minute, for 15 minutes:

Hang Snatch + Snatch

Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

B.

Four sets of:

4-Stop Halting Snatch Deadlift x 1 rep

Rest 2 minutes

C.

For time:

21 Thrusters (115/75 lbs)

7 Muscle-Ups

15 Thrusters (115/75 lbs)

5 Muscle-Ups

9 Thrusters (115/75 lbs)

3 Muscle-Ups

 

Wed 9/10

→ September 9, 2014

A.

Front Squat

*Set 1 – 4 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 2 reps @ 85-90% *Set 4 – 4 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 2 reps @ 90-95%

Rest 2 minutes btw sets

B.

For time:

Row 2000 Meters

12 Front Squats (225/155/95/55) lbs – from the ground) 12 Strict Handstand Push-Ups to 4″/2″ Deficit

10 Front Squats (225/155 lbs – from the ground) 10 Strict Handstand Push-Ups to 4″/2″ Deficit

8 Front Squats (225/155 lbs – from the ground) 8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

C.

One round for time of:

50 Unbroken Double-Unders

50 Unbroken Wall Ball Shots (20/14 lbs)

Tues 9/9

→ September 8, 2014

A. Every minute, on the minute, for 15 minutes:

Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B. “CrossFit Games 2014 – 21-15-9 Complex” (20 minute cap)

For time:

8 deadlifts (155 / 115 lb.) 7 cleans (155 / 115 lb.) 6 snatches (155 / 115 lb.)

8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups

6 deadlifts (155 / 115 lb.) 5 cleans (155 / 115 lb.) 4 snatches (155 / 115 lb.)

6 pull-ups 5 chest-to-bar pull-ups 4 bar muscle-ups

4 deadlifts (155 / 115 lb.) 3 cleans (155 / 115 lb.) 2 snatches (155 / 115 lb.)

4 pull-ups 3 chest-to-bar pull-ups 2 bar muscle-ups

Mon 9/8

→ September 8, 2014

A.

Three sets of:

Back Squat x 8-10 reps

Rest as needed

Work as heavy as you can for each set.

B.

2014 Games – “Midline March”

Three rounds for time of:

25 GHD Sit-Ups

50-foot Handstand Walk

50-foot Overhead Walking Lunge (135/115/75 lbs)

Fri 9/5

→ September 5, 2014

A. Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B.

Every minute, on the minute… Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

and then…. Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep

C.

Complete as many rounds as possible in 6 minutes:

5 Burpee Box Jump-Overs (24″/20″)

10 Deadlifts (225/155 lbs)

15 Pull-Ups 20 Wall Ball Shots (20/14 lbs)

25 Double-Unders

Rest 4 minutes, and then repeat.

Thurs 9/4

→ September 4, 2014

STRENGTH

Every two minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101

WOD

Every 6 minutes, for 24 minutes (4 sets) of:

Run 200 Meters

10 Alternating One-Arm DB Snatch (45/25 lbs)

20/15 Ring Dips (ladies, 15 reps)

Run 200 meters

Rest if you get to 5 minutes and are not complete with this round