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WOD Blog

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)

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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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