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WOD Blog

WOD – 2.1 – Barbell Complex

September 30, 2012
Skill / Strength / Circuit

2 minute on Each Movement, 2 rds through

Overhead Squat – Hang Power Snatch – High Box Jumps – Ring Rows Feet Elevated

WOD

Barbell Complex – 4 min AMRAP - 1min rest – 3 rds

Push Press – 5

Hang Power Snatch – 10

Back Squat – 15

Deadlift – 20

Same Weight on Barbell Entire time…go light and fast

WOD – 2.0 – Heavy Deadlifts

September 29, 2012
Skill / Strength / Circuit 

Deadlift
4-3-2-1-1-1

Build to a good looking 1 rep max for the day in 20 minutes
Sets of 4,3,2 should be moderately difficult

WOD

10 to 1

Toes to Bar (Modification: Slamball situps)

Burpees!

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

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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)

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