Archive for the WOD Category

Get Comfortable Under the Bar

Weak 6/8

1) Olympic Lift Skill
EMOM 10
Hang Position
Advanced – 2 Power Snatch + 2 OHS
Beginner – 2 Muscle-Snatches + 2 (OHS Above parallel or OH Lunge)

Note: All movements are to be completed from the prescribed position. For the muscle snatch, complete the movement without re-dipping your knees in the catch (Full hip and knee extension). The muscle snatch mainly dependent on the strength and speed of the pull.

2) WOD
AMRAP 7
27 Double-unders
14 DB Snatch (50/35)

3) AP
Sled Drag
5x200ft (Increasing weight)

Team Series WOD #3

1) Skill: Double-Unders

2) Partner WOD: Team Series WOD #3
50 synchro wall-ball shots
30 cleans, 135 / 95 lb.
50 synchro wall-ball shots
20 cleans, 185 / 135 lb.
50 synchro wall-ball shots
10 cleans, 225 / 155 lb.

M 20-lb. ball
F 14-lb. ball

Cap: 12 minutes

3) AP:
Row 100 Cal (Partners)

Saturday Class!

 

30 Minutes to Complete:
5 Rounds
15 Hang Clean; 95/65
10 Push Press; 95/65
5 Thrusters; 95/65
21 Cal Row
15 Pull-Ups
9 T2B

Competitors Class: No Racks

1. Skill Practice
HSPU & Snatch Cycling

2a. Snatch Cycling (10-15 min)
6×5 UB Power Snatch

Note: Implement a slow descent and focus on loading your legs before going into the next rep

b. HSPU (10 min)
ME UB Kipping HSPU

3. WOD
27-21-15-9-3 reps for time of:
Back squats (185/125)
Handstand push-ups

4. Conditioning
2 x 10 min ME AB
Rest 4 min in between sets

Make Lunges your Lunch

1) Lift/Skill
Front Squat – 3×5
3×10 Reverse Back Rack Lunge (5+5)

Note: Increase your front squat weight from last week and use the same weight for all 3 sets. Also, increase your lunging weight as compared to September 8.

2) WOD (15 min)

AMRAP 3
12 Front Squat (95/65)
12 Bar Facing Burpees
Rest 2 min
AMRAP 3
10 Front Squats (135/95)
10 Bar Facing Burpees
Rest 2 min
AMRAP 3
8 Front Squats (185/125)
8 Bar Facing Burpees

3) AP
30 L-sit Leg Extensions (Use Parralettes)

Don’t wait till Christmas!

1) Gymnastics Skill (10 min)
Ring Muscle-up Practice
Level 1: Muscle-up Progressions (Kipping/Turnover practice)
5 Rounds (Level 1)
5 Muscle-up Transistions
10 Kip swings (Rings)

Level 2: Ring Muscle-ups (Technique & Volume)
EMOM 10 (Level 2)
1-3 Ring Muscle-ups

Note: Choose either level 1 or 2 based on your progressions with the ring muscle-up. If you struggle with your pulling and pushing strength supplement 5 ring pull-ups and ring dips each round.

2) WOD (12 min)
Accumulate 2 min of a Parralette L-sit Hold
Every time you break complete:
10/8 Cal AB

Note: Use a knee tuck hold as a scaling if you struggle with holding an l-sit position.

3) AP
3 Rounds
3 min to complete
300/250m row
Remaining time ME AB Cal
Rest 1 min

Wednesday is for Whiteboard Scores

1) Hero WOD

“McGhee”
AMRAP 30
5 Deadlift (275/185)
13 Push-ups
9 Box jumps (24/20)

Post your results on the whiteboard

2) AP
3×10 Dual DB Seated Press

Going up on Tuesday

1) Gymnastics Strength (12 min)
Strict Pull-ups
Level 1 – Horizontal Ring Pull-ups
Level 2 – Pull-up Negatives (3 seconds down)
Level 3 – Strict Pull-ups

Accumulate 40 reps (For time and for least amount of sets)

Note: Record your sets and times in your journals. For the pull-up negatives initiate the movement with a jumping pull-up and control the descent until you reach full extension.

2) WOD (15 min)
5 Rounds
15 HSPU
15 Wallballs (20/14)

Note: Use any HSPU progression for the workout (eg. kipping, divebombers etc. ).

3) AP
3 Rounds
20 (10+10) BB Side Twists

Move Often and Keep Living

Week 5/8

 

1) Olympic Lift Skill
EMOM 10
Hang Position
Advanced – 2 Power Snatch + 2 OHS
Beginner – 2 Muscle-Snatches + 2 OHS Above parallel or OH Lunge

Note: All movements are to be completed from the prescribed position listed. For the muscle snatch, complete the movement without re-dipping your knees in the catch (Full hip and knee extension). The muscle snatch mainly dependent on the strength and speed of the pull.

2) WOD
AMRAP 9
9 Hang Snatch (115/80)
35 Double Unders

3) AP
Sled Drag Accumulate 1000ft (Medium weight)

 

How about Overhead Squats?

1) Skill: Rowing (9:00)
Every 90 sec for 6 Rounds
250/200m
Note: Focus is on the path of your rowing handle both on the stroke and return

2) WOD (15 min)
21-15-9 OHS (135/95)
42-30-18 Cal Row

3) AP:
Bench Press 3×10

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