WOD Blog

Wed 3/4/15

→ March 3, 2015

15.1 Adrian Jo Jo DanielSTRENGTH
6 Minute EMOM
5 Squat Cleans (155/135/65 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

THEN
Three sets for max reps of:
60 seconds of Shoulder to Overhead (155/75 lbs)
Rest 2 minutes

WOD
4 Min AMRAP
10 Chest-to-Bar Pull-Ups
10 Ring Dips

Rest exactly 3 minutes, and then . . .

4 Min AMRAP
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Tues 3/3/15

→ March 2, 2015

15.1 Jose JerkSTRENGTH
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)

THEN
10 Minute EMOM
Clean & Jerk x 1.1 @ 75%
(rest 10 seconds between singles)

WOD
For time:
15 Thrusters (45/33 lbs)
5 Rope Climbs (15′)
12 Thrusters
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

Mon 3/2

→ March 1, 2015

15.1 Taylor T2B 1STRENGTH
2 sets, not for time, of:
Toes to Bar up to 10 unbroken reps
Alternating Pistols up to 10 unbroken reps
Roll to Candlestick x 10 reps

https://www.youtube.com/watch?v=bW8mLXG_S-c

THEN
8 Minute EMOM
Back Squat x 3 reps @ 75%

WOD
For 9 minutes, rotate through the following three stations on the minute:
Minute 1 – 45 seconds of Rowing – hard…report calories achieved
Minute 2 – 10 Slamballs (30/20 lbs)
Minute 3 – 10/8 Ring Dips

Fri 2/27

→ February 26, 2015

Friday Night Lights Logo 201515.1

GOOD LUCK! CRUSH IT!

Thurs 2/26

→ February 25, 2015

CFA OHS austin l** Note if you are registered to compete in the Open this year, Thursday’s are a Rest Day for you. You may use them as a true rest day and do nothing or an active recovery day. You can come into the class and row (as long as rowing isn’t programmed) or run a slow paced 1-2 mile run or mobility. Nothing else should take place…let your body rest, eat good and get a good night’s sleep! Hopefully you are eating good all the time. ;)  THIS APPLIES TO EVERY THURSDAY DURING THE OPEN!

STRENGTH
Take 15 minutes to build to today’s heaviest Snatch

WOD
3RFT:
15 Sit-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
15 Sit-Ups

Rest up and get ready for the Open!!!!

Wed 2/25

→ February 24, 2015

CFA KBS ScottSKILL
Snatch Work Review (so cold last week there were a lot of people that missed out on this so we are going to do it again) ;)

WOD
A.
Three sets for times of:
30 Double-Unders
15 Thrusters (65/45 lbs)
10 Pull-Ups

Rest until fully recovered, and then…

B.
Two sets for times of:
15 Box Jumps (24″/20″)
10 Toes to Bar
5 Burpees to 6″ Target

Rest until fully recovered, and then…

C.
One set for time of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

Tues 2/24

→ February 23, 2015

CFA FS:Clean Chris HSTRENGTH
6 Minute EMOM
Front Squat x 1 rep

Build to today’s comfy or heaviest single.

THEN
Take 5-8 minutes to warm-up to today’s first # listed in Part A.

A.
For max reps:
2 Minutes of Ground to Overhead (185/95 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/85 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (145/75 lbs)

B.
Two sets for times:
Row 500 Meters
Rest exactly 90 seconds

Mon 2/23/15

→ February 22, 2015

CFA HSPU BarryA.
4 Minute AMRAP:
10 Power Snatches (105/85/55 lbs)
15 Burpees Over the Barbell

Rest exactly 6 minutes, and then…

(COACH’S NOTE – You have a lot of time to rest and recover in these intervals…which means I expect maximum effort during the 4 minute work periods.)

B.
4 Minute AMRAP:
6 Power Cleans (155/135/85 lbs)
10 Toes to Bar

Rest exactly 6 minutes, and then…

C.
Complete as many rounds and reps as possible in 4 minutes of:
9 Deadlifts (195/175/125 lbs)
12 Handstand Push-Ups
15 Box Jumps (24″/20″)

 

Fri 2/20/15

→ February 19, 2015

STRENGTH
4 sets of
3 position snatch @ 75-80%
(high hang, mid-hang, below the knee)

WOD
21 MU’s
15 snatches (135/75) (Power is fine)
9 strict hspu’s to deficit (8″/4″)

Thur 2/19/15

→ February 18, 2015

SKILL
Snatch Work (12 minutes)

WOD
6 sets of (total of 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 24 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement. If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.