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WOD Blog

WOD -1.9 – Triplet (Our First Run!)

September 28, 2012
Skill / Strength / Circuit 

Go Through as a Group Twice (4sets of Good Mornings total)

Good Mornings 15 - 20 reps x2 sets w/ 60 Sec rest

Jump Rope Skill – 2 min

DB Hang Clean skill – 2 min

WOD

3 rds for time

800m run

30 Walking Lunges – Weighted

20 Hang Power Cleans w/ Dumbbells

WOD -1.8 – Clean & Jerk

September 27, 2012
Skill

2 sets w/ empty barbell:
3 x Hang Power Clean (Hips)
1 x Press/Push Press/Push Jerk
3 x Hang Power Clean (knees)
1 x Press/Push Press/Push Jerk
3 x Power Clean (shins)
1 x Press/Push Press/Push Jerk

Strength

Perform 3 touch and go Power Cleans. After your 3rd Power Clean, perform 1 Push Jerk.

Sets 1-3: Warmup sets
Sets 4-6: Working sets

WOD

750 meter Row
50 Box Jumps (step down)
25 Clean & Jerks

Scale C&J weight to 60-70% of your 3RM from Strength

WOD – 1.7 – “Cindy”

September 26, 2012
Skill / Strength / Circuit

Extra Foam Rolling

Lax Ball onPecsand Hamstrings

Roller on Quads and Lats

WOD

"Cindy"

20 Min. AMRAP

5 Pullups

10 Pushups

15 Squats

 

WOD – 1.6 –

September 25, 2012
Skill / Strength / Circuit

Five 2 min stations x2

Dip Holds (arms locked) – Rowing – Pullup Holds (chin over bar) – Lateral Plank (switch side upon failure) – Bottom of the Air Squat (mobility)

WOD

15-12-9-6-3

Thruster

SDHP KB

WOD – 1.5 –

September 24, 2012
Skill / Strength / Circuit

Skill Work on All following Movements – Virtuosity!

If movements already mastered – 2000m row 90% effort

WOD

AMRAP 20 Min

10 KB Swings

10 Lunges

5 Burpees

WOD – 1.4 –

September 23, 2012
Skill / Strength / Circuit

3 rds

30 sec Plank w/ hand contact

30 sec rest

1 min Hip Lift March

30 sec rest

30 min Slam Ball

WOD

20 min AMRAP

20 Step Ups – Weighted

20 Ring Rows – feet elevated

10 Toes to Bar

 

WOD – 1.3 –

September 22, 2012
Skill / Strength / Circuit

Strict Press 5x5 – 3 min rest

Inside 3 min rest work on Kipping Pullups

Get lots of reps of the swing (with shoulder blades engaged)

Try to pop the hips and Pull

Push away at the top

WOD

21-15-9

Thrusters – DB or Bar

Pullup

AbMat Situp

(more…)

WOD – 1.2 –

September 21, 2012
Skill / Strength / Circuit

Back Squat- 5x5 (22x1)

2 sec down, 2 sec at bottom, up as fast as possible, 1 sec hold at top – go light if newbie –3 min rest

Inside 3 min rest work on Jump Rope

WOD

10 to 1

Wall Ball

Box Jumps (step down)

(more…)

WOD – 1.1 – Deadlifts!

September 20, 2012
Skill / Strength / Circuit

Deadlift 5x3

Quickly build to heavy set of 3 DL and complete 5 challenging sets WITHOUT failure, all touch and go – Rest 4 min

During DL rest Practice Push Press – Lots of reps with light weight

 

WOD - 1.1


AMRAP 12 Min

AbMat Situps 14

Deadlift 7

Push Press 7

 

Use 60% of your heaviest DL

light weight on the Push Press

WOD – 1.0 – “The Orange Monster”

September 19, 2012
Skill / Strength / Circuit


Jump Rope

Goblet Squat

Pullup

 

WOD - 1.0 - "The Orange Monster"

5 One min AMRAPS for 3 rds

1min rest between rounds

Rowing for Meters

Pushups

Air Squats

Pullups

Situps

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