WOD – 27 July

Wednesday 27 July 2016:

Trainer led warm-up and assistance – 10 minutes, including 2 sets of 10 good mornings

Strength (15 minutes) – Prison deadlift

  •      4 x 10 using 35% – 45% of your 1RM deadlift

Team WOD (AMRAP14)

  •      3 deadlifts (225/155)
  •      6 burpees over the bar
  •      9 calorie row
  •      Athletes must alternate full rounds.
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WOD – 26 July

Tuesday 26 July 2016:

Trainer led warm-up and assistance – 10 minutes

Strength: Gym-Nasty (AMRAP20):

  •      Buy-in = 800m run, followed by conga line in time remaining of:
  •      One prowler push (high down, low back) – use two prowlers and pirate rules
  •      5 muscle-ups (any); scale is 10 CTB + 10 ring dips or 15 pull-ups + 15 push-ups
  •      15 Russian KB swings (2.0/1.5)
    ·      Do not complete more than four rounds

WOD (4 rounds)

  •      One minute = max sledge hammer swings; 30 seconds rest
  •      One minute = max Russian twists (25/15); 30 seconds rest
  •      One minute = max DB snatches (50/35); one minute rest

 

Run in equal sized heats with all athletes starting on sledge hammers. Running time for first heat is 19 minutes (additional 90 seconds for each subsequent heat)

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WOD – 25 July

Monday 25 July 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back/front squat

  •      Set of 10 back squats and 5 front squats using 35% of 1RM back squat (tempo = 1212)
  •      Set of 5 back squats and 3 front squats using 50% of 1RM back squat (tempo = 1212)
  •      Set of 3 back squats and 1 front squats using 65% of 1RM back squat (tempo = 1212)
  •       Modified 20 squat program – Using 50% of your 1RM back squat, complete max front squats. Upon failure, rack the bar and complete the balance of the 20 reps using back squats with no rest between front squats and back squats

WOD (for time, cap as needed)

  •      9-8-7-6-5-4-3-2-1 HSPUs; scale is seated DB press or x2 push-ups
  •      9-8-7-6-5-4-3-2-1 front squats (95/65); scale is x3 air squats
  •      Comp athletes increase to 10-to-1 and increase squat weight

 

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WOD – 23 July

Saturday 23 July 2016: BEACH BUS!

Trainer led warm-up and assistance (10 minutes)

Strength (20 minutes): Deadlift

  •      Warm-up set of 10 using 45% of 1RM
  •      Warm-up set of 5 using 60%-65% of 1RM
  •       4 reps @ 75%, 3 reps @ 80%+, 2 reps @ 85%+, 1 rep @ 90%+
  •       Reps should be touch-and-go

WOD (for time):

  •      20 one-arm dumbbell snatch (50/35), complete 10 each arm, alternate as desired
  •      400m run
  •       20 dumbbell thrusters (50/35) + 20 burpees
  •      400m run
  •      20 one-arm dumbbell snatch (50/35), complete 10 each arm, alternate as desired

 

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WOD – 22 July

Friday 22 July 2016:

Trainer led warm-up and assistance – 10 minutes: Review of clean progressions.

Strength1 (20 mins):

  •       Hang/power clean (10-8-5-4-3-2-1) using 60%/70%/75%/80%/85%/90%/90%+
  •     Sets are done as a group every two minutes for the first four sets (10/8/5/4); every three minutes for the final three sets working your way to a heavy single (3/2/1)

Strength2 (10 minutes on a clock, work in pairs):

  •       Strict press (5-3-1+ at 65%-75%-85% of 1RM)
  •       Push press/jerk (5-3-1+) using same weight

WOD (4 rounds at each station):

  •      One minute = max cal row
  •      One minute = max HSPUs
  •      30 seconds transition between stations. Score cals rowed / HSPUs separately
  •     Run in equal size heats with all athletes starting on row. Total wod time for first wave = 12 minutes.
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WOD – 21 July

Thursday 21 July 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (18 minutes): Gym-Nasty; FGB format; 90 seconds at each station x 4

  •      2 rope climbs
  •      15 cals on assault bike (max effort)
  •      10 bent-over dumbbell rows
  •      10 box jumps (30/24)

WOD (4 rounds at each station)

  •      One prowler push – high down, low back (male target = 4; female target =3)
  •      15 TTB
  •      50m trap bar farmer’s carry (185/115)
  •      10 OHS with slosh pipe
  •      Set clock for 1:15 at each station (5 minutes per round, total run time of 20 minutes)
  •      Start with an equal number of athletes at each station and rotate through in order
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WOD – 20 July

Wednesday 20 July 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back/front squat

  •      Set of 10 back squats and 5 front squats using 35% of 1RM back squat (tempo = 1212)
  •      Set of 5 back squats and 3 front squats using 50% of 1RM back squat (tempo = 1212)
  •      Set of 3 back squats and 1 front squats using 65% of 1RM back squat (tempo = 1212)
  •       Modified 20 squat program – Using 50% of your 1RM back squat, complete max front squats. Upon failure, rack the bar and complete the balance of the 20 reps using back squats with no rest between front squats and back squats

WOD (for time with a cap of 14 minutes; run in two heats of equal size, as necessary)

  •      10 CTB pull-ups
  •      20 burpees
  •      30 KB swings (1.5/1.0)
  •      40 calorie row (35 calories for females)
  •      30 KB swings (1.5/1.0)
  •      20 burpees
  •      10 CTB pull-ups
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WOD – 19 July

Tuesday 19 July 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press

  •      Warm-up set of 10 using 45% of 1RM
  •      Warm-up set of 5 using 60%-65% of 1RM
  •       4 reps @ 75%, 3 reps @ 80%+, 2 reps @ 85%+, 1 rep @ 90%+
  •       Complete 8-10 band pull-aparts between sets

Team WOD (AMRAP15):

  •      50 bench press (135/95)
  •      100 partner med-ball sit-ups (20/14)
  •      150 double-unders (250 singles plus 20 burpees)
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WOD – 18 July

Monday 18 July 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Gym-Nasty; 30 seconds on / 30 seconds off for four rounds

  •      L-sit
  •      Single-leg KB deadlift (alternate legs)
  •    Superman pump (Superman extension – relax – Superman extension – relax; 3 count up, 2 count down)

WOD (2 x AMRAP4; run in two equal-sized heats as necessary)

  •      5 power cleans (155/105)
  •      10 ring dips

CASH-OUT – Mandatory GOAT work – options are mobility or double-unders

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