WOD – 30 August

Tuesday 30 August 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press

  •      Warm-up set of 10 using 45% of 1RM
  •       5 sets of 6 reps using 55% – 65% of 1RM (increase weight across sets); final set is max reps
  •       Complete 8-10 band pull-aparts between sets

Mobility – spend 5-10 minutes mobilizing

WOD (“Grace”, for time):

  •  30 ground-to-overhead (135/95)

 

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WOD – 29 August

Monday 29 August 2016:

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 (with appropriate adjustment based on prior session results). 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

Team WOD (in teams of two, for time):

  •      2,000m row – 2 rope climbs
  •      1,000m row – 4 rope climbs
  •      500m row – 2 rope climbs
  •      Divide work however you see fit; rope climb scale is 10-20-10 of ring row + 10-20-10 burpees.
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WOD – 27 August

Saturday 27 August 2016:

Trainer led warm-up and assistance (10 minutes) – Focus is shoulder mobility and will include a review of Burgener warm-up and snatch balance using empty barbell

Strength (20 minutes): Olympic lifting; complete the following complex every 90 seconds for 10 rounds:

  •      Hang clean pull + hang clean + hang squat clean + jerk
  •      Increase weight across sets as grip allows

Team WOD (in teams of two, for time with a 20-min cap):

  •      100 cal row
  •      90 push-ups
  •      80 partner med ball sit-ups (20/14)
  •      70 wall balls (20/14)
  •      60 KB swings (1.5/1.0)
  •      50 pull-ups
  •      40 cals assault bike (pirate rules with only two bikes available – pays to be a winner)
  •      30 burpees
  •      20 burpees
  •      10 burpees (yes, that’s 60 burpees to finish)

 

One platform per team with two bikes total available to the class on a first-come, first-serve basis.

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WOD – 26 August

Friday 26 August 2016:

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

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

GOAT work (10 minutes) – options are mobility or double-unders

WOD (for time, cap as needed, cap = 8 minutes)

  •      21-15-9 thrusters (95/65)
  •      3-2-1 rope climbs (pirate rules)

 

Run in heats as needed and limit the number of athletes or use heats that minimize rope waiting time. Athletes may scale the number of rope climbs (eg, one per round), however, if you cannot complete a rope climb, the scale will be 45 -second static L-sit hold from bar, 30-second static L-sit hold from bar and a 15-second static L-sit hold from bar (keep your own clock).

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WOD – 25 August

Thursday 25 August 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •       Bench press (2 x 10 at 45% of 1RM)
  •   Bench press strip set – 8 reps at 75% immediately followed by 8 reps at 60% immediately followed by 8 reps at 40% immediately followed by max unbroken push-ups

WOD (for time):

  •      100 double-unders (150 singles + 15 burpees)
  •      50 calorie row
  •      25 push press (135/95)
    ·      50 goblet lunges (1.5/1.0, alternate legs)
  •      100 double-unders (150 singles + 15 burpees)
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WOD – 24 August

Wednesday 24 August 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

WOD1 (AMRAP5)

  •      Max burpee box jump-overs (24/20); scaled athletes should complete max burpees to a 45# plate
  •      5 minutes rest, then…
  •      In teams of two for time, complete 4 x 400m run and a 4 x 200m run (each athlete completes two 400m runs and two 200m runs)

 

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WOD – 23 August

Tuesday 23 August 2016:

Trainer led warm-up and assistance – 10 minutes

Strength: Gym-Nasty (Every four minutes for four rounds – 16 minutes)

  •      Complete 400m run + 12 CTB pull-ups
  •      Balance of the four minutes is rest

WOD (EMOM24)

  •      Minute1 = 10 KB cleans with right hand (1.5/1.0)
  •      Minute1 = 10 KB cleans with left hand (1.5/1.0)
  •      Minute3 = 15 wall balls (20/14)
    ·      Minute4 = 15 med ball sit-ups (20/14)

 

There is no additional transition time between stations. Stagger waves by two minutes and all waves start on KB cleans.

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WOD – 22 August

Monday 22 August 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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