WOD Blog

Wed 10/1

→ September 30, 2014

WOD first

In teams of two you will have a total of 10 minutes to establish a 1RM clean

It must be 1 male and 1 female; they may each have a bar but may not lift at the same time.

Score is the total weight lifted

Strength

Bench Press

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 92-95%

Tues 9/30

→ September 30, 2014

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 2 reps @ 90%

WOD

Only 1 bar can be used, so they will need to have the weight needed and add to their bar

25 wallballs 20/14

25 kbs 53/35

25 STO 135/95/65

25 DL 225/185/115

25 box jump overs (24/20)

Friday 9/26 and Saturday 9/27

→ September 25, 2014

CLOSED FOR THE PENSACOLA BEACH BRAWL

Thur 9/25

→ September 24, 2014

A. Every 2 minutes, for 12 minutes (6 sets):

Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 4 reps @ 70% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 2 reps @ 90%

*Set 6 – 2 reps @ 90%

C. 4 rounds for time of: (20 minute cap)

3 Muscle-Ups

6 Shoulder to Overhead (185/135/115/75 lbs)

9 Strict Handstand Push-Ups

12 Chest-to-Bar Pull-Ups

Wed 9/24

→ September 23, 2014

A. 7 Minute EMOM: (80-85% of whichever lift is your lower weight)

High Hang Clean + Hang Clean + Clean (Drop after each clean and reset into a good position for the next rep)

B. Every 90 seconds, for 10:30 minutes (8 sets):

Front Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 92-95%

C. Every minute, on the minute, for 18 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″)

Tues 9/23

→ September 22, 2014

A. Three sets of: (12 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 – see if you can build to more than you did last week – people should only be under load for this if they can keep the bar in the frontal plain, if not then they are using a pvc pipe)

Rest 60 seconds

L-Seated Legless Rope Climb (accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)

Rest 60 seconds

B. Bench Press (18 minutes)

*Set 1 – 5 reps @ 60% of last week’s 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 8 reps @ 75%

*Set 8 – 8 reps @ 75%

Rest exactly 1 minute between sets.

C. 1 RFT:

Row 1000 Meters

20 Burpees Over the Erg

20 Push Press (115/75 lbs)

Mon 9/22/14

→ September 21, 2014

**Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

A. Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch with No Foot Movement @ 55-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B. Every 2 minutes, for 10 minutes (5 sets):

4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch

(Pause for 3 seconds at each of the following positions)

C. Every minute, on the minute, for 15 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

This is exactly the same as last week…be better this week.

Fri 9/19

→ September 18, 2014

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

Clean

*Minutes 1-3 – 55-65% *Minutes 4-6 – 65-75% *Minutes 7-9 – 75-80% *Minutes 10-12 – 80-85% *Minutes 13-15 – 85-90%

B. 4 RFT:

5 Squat Cleans (225/155/115/75 lbs)

10 Burpees Over the Barbell

15 Wall Ball Shots (30/20/14 lbs)

C. Rowing or Running

2 Minutes at 70% effort

2 Minutes at 80% effort

2 Minutes at 85-90% effort

2 Minutes at 75-80% effort

2 Minutes at 65-70% effort

Thur 9/18

→ September 17, 2014

A. Three sets of: (Max 7 Minutes) Front Squat x 2 reps Rest as needed Loads per set (by %): 70, 80, 90

B. Every 90 seconds, for 12 minutes (8 sets):

Split Jerk x 2 reps (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 55, 60, 65, 70, 75, 80, 85, 85

C. 6 Minute AMRAP:

10 Strict Handstand Push-Ups

20 Ring Dips

30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

4 Minute AMRAP:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Chest-to-Bar Pull-Ups

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%