3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 2.6 – “Helen”

October 5, 2012
Skill / Strength / Circuit

90sec MedBall Rig Game + 90sec. max rep air squat

- score number of pullup bars you covered x2 + #of squats

WOD

"Helen"
3rds for time
400m run
KB swing 21
Pullups 12

WOD – 2.5 – Tabata!

October 4, 2012
Skill / Strength / Circuit

Skill Practice: Kipping Pullups (banded)

Skill Practice: Double Unders

WOD

Tabata Interval (8 rounds at each exercise of 20sec. work to 10sec rest)
Squat Thrust (burpee w/out the pushup)
AbMat situp
Air Squat (advanced athletes may do front squats with 45lb bar)

WOD – 2.4 –

October 3, 2012
Skill / Strength / Circuit

Push Press 4 x 5

- Use moderate loads.  Only go heavy if overhead position is good.

300m row  after each Push Press set

WOD

21-15-9
KB Swing
DB Thruster

800m run Buy out after the 21-15-9 is done

WOD – 2.3 –

October 2, 2012
Skill / Strength / Circuit

Pullup 5 x ME (Max Effort)

2-3 minute rest between sets

 - Must be strict pullups, no kipping.  You may do banded pullups or ring rows.

During Rest periods perform Lateral Plank Raises, 10 to 15 per side (https://www.youtube.com/watch?v=Hwy44zPJ3P0) demo of move

WOD

4 min AMRAP x3 with 2 min rest between rounds

800 m Run

Max Reps Walking Lunges in the remaining time (score = number of walking Lunges)

 

WOD – 2.2 –

October 1, 2012
Skill / Strength / Circuit

Back Squat 5x5  (2-3 minute rest)

-Work on ankle mobility with lacrosse ball during rest

WOD

15 minute AMRAP

30 plate ground to overhead

30 AbMat Situps

15 Burpees!

30 Wall Ball

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