Posts Categorized: WoD

WOD – 7 June

Wednesday 7 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym-Nasty

Review pistols and pistol progressions as well as hool rocks followed by AMRAP10:

  •      2 pistols  + 10 hollow rocks
  •      4 pistols  + 10 hollow rocks
  •      6 pistols  + 10 hollow rocks → 8+10, etc.

Scale using assisted pistols or air squats and sit-ups as necessary

 

WOD (for time):

  •        50 wall balls (20/14)
  •        5 ring muscle-ups (scale = 8 bar muscle-ups / 15 CTB pull-ups / 25 pull-ups / 35 rows)
  •        100 double-unders (scale = 200 singles plus 10 burpees)
  •        5 ring muscle-ups (scale = 8 bar muscle-ups / 15 CTB pull-ups / 25 pull-ups / 35 rows)
  •        50 wall balls (20/14)

 

WOD – 6 June

Tuesday 6 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Push press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets.

WOD (Benchmark 2014, AMRAP12):

  •   7 shoulder-to-overhead (first from floor, 135/95)
  •   25 calorie row

 

Run in waves as necessary.

WOD – 5 June

Monday 5 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in May for these sets.

WOD (for max reps):

  •       Class is divided in teams of no more than 3 athletes per team (shoot for equal numbers on each team or as close as you can get it)
  •      WOD1 – AMRAP4 – Max KB swings (1.5/1.0)
  •      WOD2 – AMRAP4 – max rope ascents (scale is 15 second dead hang from pull-up bar)
  •     WOD3 – AMRAP4 – max prowler pushes (down and back, males use target 4, females use target 3)
  •      WOD4 – AMRAP4 – max pull-ups (two rings rows = 1 pull-up as a scale)
  •      WOD5 – AMRAP4 – max assault bike calories.

 

Score = total points. Divide work however team sees fit with only one athlete working at a time. No rest between wods. For large classes, start half of the teams on KB swings; half on the prowlers. Rotate using KB-rope-prowler-pull-ups. All teams finish with assault bike.

WOD – 3 June

Saturday 3 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes):

  •       5-10 mins: Crossover Symmetry shoulder pre-hab
  •       Use balance of time for GOAT work or mobility

WOD (AMRAP18)

  •       40 burpees – 30 cleans (any, 135/95) – 20 shoulder-to-overhead (135/95)
  •       30 burpees – 20 cleans (any, 135/95) – 10 shoulder-to-overhead (135/95)
  •       20 burpees – 10 cleans (any, 135/95)
  •       Max burpees in time remaining.

 

Score is total number of reps (R1=90; R2=60; R3=30). If you make it to max burpees, your score is 180 + number of burpees completes after your last clean. You must complete each movement’s prescribed reps before moving on to the next movement. Complete 40 burpees, complete 30 cleans, complete 20 STO, etc.

WOD – 2 June

Friday 2 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat

  •       10 reps at 45%, 5 at 55%, 5 @ 70%+, then…
  •       3 x 3 at 85%+

Team WOD (for time):

  •       100 back squats (135/95) + 2 rope climbs
  •       100 partner med ball sit-ups (20/14) + 2 rope climbs
  •       100 wall balls (20/14) + 2 rope climbs
  •       300 double-unders + 2 rope climbs

 

One athlete works at a time; divide however you see fit.

WOD – 1 June

Thursday 1 June 2017:

Trainer led warm-up and assistance – 10 minutes, CrossFit Symmetry shoulder pre-hab

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 5 sets of 5 reps using 65%-75% of your IRM. Complete 8-10 band pull-aparts between sets

WOD (4 rounds for time, cap as needed):

  •       10 bench press (135/95)
  •       15 calorie row
  •       10 Russian KB swings (2.0/1.5)
  •       15 pull-ups

 

Run in waves with one spotting for the other.

 

WOD – 31 May

Wednesday 31 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again.

WOD1 (AMRAP5)

  •       5 hang snatches (95/65)
  •       5 box jumps
  •       5 TTB

 

WOD2 (AMRAP5)

  •       5 power cleans (135/95)
  •       5 push-ups
  •       5 TTB

 

WOD3 (teams of 3)

  •       100 assault bike calories

 

Two heats. Heat1 completes the first WOD followed by Heat2. After both heats complete the first WOD, Heat1 completes the second WOD followed by Heat2. After both heats complete the second WOD, complete 100 cals on the assault bike in teams of three.

 

WOD – 30 May

Tuesday 30 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.

Team Boat Race (6 rounds in teams of two):

  •       Row 500m
  •       Run 400m

 

Athlete1 completes BOTH the row and run followed by Athlete2. Each athlete completes 3 rounds.