3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 19.2 –

March 28, 2013
Skill/Strength/Circuit

Drill the Clean and Jerk mostly...little work on the toes to bar

WOD

7 min AMRAP

3 Clean and Jerk (135/95)

3 Toes to Bar

6 Clean and Jerk (135/95)

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12/12, 15/15, 18/18 and so on

 

scores from Tuesday

photo(5)

WOD – 19.1 –

March 27, 2013
Skill/Strength/Circuit

Strict Overhead Press

4 sets of 3 challenging reps

WOD

3 rounds for time

20 Burpee Box Jumps (24/20) step down encouraged

20 Air Squats

250 m row

 

A room full of current, future, and past US National Champs at the good old Olympic Lifting Sport

 


WOD – 18.9 –

March 25, 2013
Skill/Strength/Circuit

Max Effort Pullups - 5 sets

ONLY STRICT OR NEGATIVES...NO KIPPING

A negative set is over once you can no longer perform a complete range of motion negative in 4 seconds or more.

WOD

8 min AMRAP

10 Clusters (95/65)...a clean into a thruster

10 Hand Release Pushups

WOD – 18.8 –

March 24, 2013
Skill/Strength/Circuit

Soft Tissue Posterior chain...lax ball style

WOD

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of

20 KB Swings (53/36)

10 Burpees

300 Meter Run (to the bar and back)

WOD – 18.7 –

March 23, 2013
Skill/Strength/Circuit

get ready for 13.3

WOD

13.3

WOD – 18.6 –


Skill/Strength/Circuit

Soft Tissue

WOD

21-15-9

Deadlift (205/135)

Pullups

V-Ups

WOD – 18.5 –

March 21, 2013
Skill/Strength/Circuit

getting ready for 13.3

OPEN WOD 13.3

12 min AMRAP

150 Wall Ball (20/14) we will be using 15lbs for the ladies

90 Double Unders

30 Muscle Ups

 

scores from Wednesday

2013-03-20 21.21.59

WOD – 18.4 –

March 20, 2013
Skill/Strength/Circuit

Push Press and Push Jerk Skill Work

Focus - Using the Rack to facilitate heavier weights overhead

WOD

1000m Row

3 rds of

12 Push Press (135/95)

12 Burpee Bar Hops

500m Row

 

scores from Tuesday

2013-03-19 20.46.26

WOD – 18.3 –

March 19, 2013
Skill/Strength/Circuit

Lax Ball on whatever parts are tight or sore - 10 min total

WOD

3 rounds of 5 stations - 1 min per station - AMRAP -

Station One: AirDyne Cal.

Station Two: Double Unders

Station Three: Pushups

Station Four: KB Swings (53/36)

Station Five: 1 min Rest

 

scores from Monday as of 7:30...8:30 class had some fast people in it...

2013-03-18 20.45.26

WOD – 18.2 –

March 18, 2013
Skill/Strength/Circuit

v-Sit Holds - 90 Degrees at the hip - Butt on the Floor - Arms Reaching to Feet

Try and Hold this position for 3 rounds of 30 seconds - 30 seconds rest

WOD

5 rounds for time

5 Squat Cleans (135/95)

10 Toes to Bar

15 AbMat Situps