WOD Blog

Tues 6/30

→ June 29, 2015

STRENGTH
Front Squat (15 Minutes)
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%

WOD
3 RFT:
Run 400 Meters
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups

EXTRA
Five sets of:
Hang Clean + Clean
Rest as needed

Mon 6/29

→ June 28, 2015

STRENGTH
Pause Jerk (15 Minutes)
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

THEN
Three sets of: (10 Minutes)
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

WOD
Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Ring Dips

Extra
Three sets, not for time, of:
Row 500 Meters
5 Muscle-Ups
10 Strict Toes to Bar
60 Second Nose-to-Wall Handstand Hold

Fri 6/26/15

→ June 25, 2015

3 RFT

1 DL (300/185)
2 MU
3 Squat Cleans (225/115)
4 HSPU

 

Thurs 6/25/15

→ June 24, 2015

40 Minutes to Complete the Following:

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Four sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters) (70-75% of 1RM)
Rest as needed

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest as needed

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

Wed 6/24/15

→ June 23, 2015

STRENGTH
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps

Build in load over the course of the ten sets.

WOD
Every 5 minutes, for 20 minutes (4 sets):
500/400 Meter Row
10 Thrusters (115/95/65 lbs)
10 Chest-to-Bar Pull-Ups

EXTRA
Every minute, on the minute, for 8 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 4 Burpee Box Jump-Overs (24″/20″)

Tues 6/23

→ June 22, 2015

STRENGTH
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%

Work on perfect footwork and mechanics.

WOD
Three rounds for time of: (30 Min Cap)
Run 800 Meters***
10 Hang Squat Snatches (135/95/65 lbs)
15/10 Strict Handstand Push-Ups

***Scale run to 400 meters if needed

EXTRA WORK:
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds

Note scores for each of the five sets.

Mon 6/22/15

→ June 21, 2015

A.
Take 20 minutes to build to a 2-RM Back Squat

Note best successful 2-RM.

B.
One set of:
Strict Pull-Ups x Max Reps

C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots

Fri 6/19/15

→ June 18, 2015

STRENGTH
Three sets, not for time, of:
Turkish Get-Up x 1 rep each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps

WOD
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – 135/95 lbs

Thur 6/18/15

→ June 17, 2015

STRENGTH
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

WOD
In teams of two, alternate rounds and complete 7 each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*load with 65-70% of today’s heavy triple 3RM

Wed 6/17/15

→ June 16, 2015

STRENGTH
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

WOD
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps