WOD Blog

Thurs 7/31

→ July 30, 2014

Workout of the Day
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets

Wed 7/30

→ July 29, 2014

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

Tues 7/29

→ July 28, 2014

STRENGTH

Four sets of:
Push Press x 3-5 reps (65-70%)
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps (DO not go up on weight) (65-70%)
Rest 90 seconds

WOD

600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

Mon 7/28

→ July 27, 2014

Workout of the Day
Five sets of:
Back Squat x 10 reps @ 30X0 (60-70%)
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1 (60-70%)
Rest 2 minutes

Fri 7/25

→ July 24, 2014

WOD:

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Thur 7/24

→ July 23, 2014

Strength:

Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

WOD:

Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

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.