WOD – 22 July

Saturday 22 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (30 minutes):  The strength section will be longer today and serve as the first wod. Complete the following rep scheme with the percentages below based on your 1RM back squat

  •        Back squat: 15-12-10-8-5-4-3-2-1+
  •        Front squat: 10-8-5-4-3-2-1+
  •        Percentages: 35%-45%-55%-65%-70%-75%-80%-85%-90%+

 

You will complete 15 back squats at 35% of your 1RM, rest for 30-45 seconds then complete 10 front squats using the same weight. You increase the weight to 45% of your 1RM and complete 12 back squats, rest for 30-45 seconds then complete 8 front squats. Continue this couplet until you can no longer front squat the prescribed weight and finish doing only back squats.

WOD (“Annie on Wheels”, for time)

  •        50-40-30-20-10 double-unders (scale is 100-75-50-50-50 singles)
  •        50-40-30-20-10 ab-mat sit-ups
  •        10-10-10-10-10 cals on assault bike (females, complete 8-8-8-8-8)
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WOD – 21 July

Friday 21 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Overhead press (any). Choose a shoulder-to-overhead movement and stick with that movement during the entire cycle (strict press, push press, jerk)

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0%
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%

WOD1 (EMOM8)

  •       Complete two heavy clean & jerks; athletes may increase across sets

 

WOD2 (AMRAP10):

  •       200 m run
  •       20 wall balls (20/14)
  •       3 muscle-ups (any)
  •     Muscle-up scale as follows – 6 CTB pull-ups + 6 diamond push-ups or 10 pull-ups + 10 push-ups

 

There will be four minutes of rest/transition/clean-up between WODs on a running clock (22 minutes total running time). Finish any portion of the WOD you start. For example, if you are 11 wall balls into your fourth round when the clock stops, complete the remaining wall balls.

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WOD – 20 July

Thursday 20 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlift.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max touch-n-go reps at 82.5%

WOD (for time):

  •       80 Russian KB swings (2.0/1.5)
  •       60 box jump overs (24/20)
  •       40 TTB
  •       At the top of every minute, complete 5 burpees (start on KB swings)
  •       Once you have completed the TTB, complete 3 rope climbs (burpees no longer apply)

 

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WOD – 19 July

Wednesday 19 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%
  •       Focus should be explosive power from the chest to lockout

WOD (2 rounds for time):

  •       800m run
  •       50 push-ups
  •       30 dumbbell snatches (20 each arm, alternating with 50/35)
  •       Prowler push (R1 – down to target 4 and back; R2 – suicide → 1-2-3-4 for males, 1-2-4 for females) – pirate rules.
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WOD – 18 July

Tuesday 18 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%
  •       Focus should be explosive power from the bottom of the squat

WOD (4 rounds at each station, no transition time)

  •       Minute1 – 9 front squats (175/115, from floor)
  •       Minute2 – 12 CTB pull-ups
  •       Minute3 – 15 rower / assault bike cals (15 – males, 12 – females)
  •       Minute4 – rest

 

Run in waves with all athletes starting on front squats. Matchup athletes of similar ability to minimize barbells.

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WOD – 17 July

Monday 17 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty. 10 minutes for GOAT work followed by…
Gym Nasty WOD (AMRAP5)
·       5 TTB

  •       30 double-unders (if you don’t complete the set unbroken, add 3 burpees)

Team WOD (“Holleyman Redux”, AMRAP25, with athletes alternating full rounds)

  •       5 wall balls (20/14)
  •       3 HSPUs
  •       1 power clean (185/135)
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WOD – 15 July

Saturday 15 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes) – Squat clean (10-8-5-4-3-2-1) using 50%/60%/70%/75%/80%/85%/90%+

WOD (AMRAP20):

  •   15-12-9 power snatches (115/75)
    ·   15-12-9 burpees-over-the-bar
  •   Rest three minutes
  •   9-12-15 TTB
    ·   9-12-15 bike cals
  •   Rest three minutes, then in time remaining, complete as many rounds as possible of:
  •   Prowler push (down to 4 and back) – pirate rules
  •   2 rope climbs

 

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WOD – 14 July

Friday 14 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the chest to lockout

WOD (AMRAP14):

  •       Complete max unbroken close grip bench press (target 40% of your 1RM bench press)
  •       Every time you rack the weight, complete a 300m row
  •       Score is total close grip reps (record weight)

 

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WOD – 13 July

Thursday 13 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlift.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many touch-n-go reps as possible

Team WOD (“Daniel”, for time, hard cap of 20 mins)

  •       50 pull-ups
  •       Both athletes run 400m
  •       42 thrusters (95/65)
  •       Both athletes run 800m
  •       42 thrusters (95/65)
  •       Both athletes run 400m
  •       50 pull-ups

 

Comp athletes only may attempt this solo, reducing the thrusters to 21 each round (with no scaling as a solo athlete). Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

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