WOD – 8 March

Saturday 8 March 2014:

THERE WILL BE NO OPEN GYM IN MARCH. EACH SATURDAY, WE WILL BE PARTICIPATING IN THAT WEEK’S OPEN WOD AND/OR SUPPORTING THOSE IN THE GAMES

Warm-up:  As needed

Strength:  Make up lifts missed during week, as necessary.

Assistance:  In strength / wod.

WOD – Games WOD 14.2

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WOD – 7 March

Friday 7 March 2014:

Warm-up (5 mins):  PVCs, downward dog, foam roll back, goblet squats, jump rope

Strength (15 mins, incl assistance):  Deadlift – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 3, Week 1 on Prilepin sheets)

Assistance:  2 x 10 good mornings

WOD (for time)

·      10 snatches (105/75)

·      20 double-unders

·      30 wall balls (20/14)

·      40 double-unders

·      50 ab-mat sit-ups

·      40 double-unders

·      30 wall balls (20/14)

·      20 double-unders

·      10 snatches (105/75)

Scale for double-unders is single-unders x 2 plus 5 burpees each set. Games athletes use 135/95 for snatches; female Games athletes throw to 9-foot wall ball target.

Game plan accordingly if you are completing 14.2 this weekend!

Striking WOD and ON-RAMP (5:30pm class only)

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

Striking Skill Work (mandatory):  5 minutes of shadow boxing

WOD (for time)

·      10 snatches (95/65)

·      10 combinations to focus mitt (1-2-3-6)

·      20 wall balls (20/14)

·      10 combinations to heavy bag (1-2, slide forward, 3-4)

·      30 ab-mat sit-ups

·      10 combinations to heavy bag (1-2, step back, kick)

·      20 wall balls (20/14)

·      10 combinations to focus mitt (3-4-5-6)

·      10 snatches (95/65)

Do not complete both regular and striking wods.

 

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WOD – 6 March

Thursday 6 March 2014:

Warm-up (5 mins):  PVCs, KB swings, air squats, Russian baby maker, push-ups

Strength (15 mins, incl assistance):  Bench press – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 3, Week 1 on Prilepin sheets)

Assistance:  2 x 10 close grip bench press. Run wod in heats of 8. Heat2 can run WOD1 while Heat1 completes WOD2, etc.

WOD1 (EMOM5 complete the following barbell complex)

·     One clean-grip deadlift, two squat cleans, three presses (any), conclude with one deadlift

·     Weight should be as heavy as possible while allowing you to complete all movements unbroken (hands never leave the bar), returning the bar in a controlled manner to the ground before completing the final deadlift. Balance of each minute is rest.

Two minutes rest / transition on a running clock.

WOD2 (AMRAP5)

·      8 ring dips

·      8 goblet squats

· 8 KB swings (1.5/1.0)

Total clock time = 12 minutes. Games athletes use 10-20-10 rep scheme and 2.0/1.5 for KB in WOD2.

 

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WOD – 5 March

Wednesday 5 March 2014:

Core WOD and GOAT work

Team WOD1 (AMRAP5, in teams of two)

·      5 cleans (any, 115/75) – 5 HSPUs – 5 TTB

·      Only one athlete may work at a time

Team WOD2 (AMRAP5, in teams of two)

·      5 KB lunges (each leg, 1.5/1.0) – 5 burpees

·      Only one athlete may work at a time

TeamWOD3 (AMRAP5, in teams of two)

·      Max calorie row

·      One athlete must hold a plank while the other rows; must switch every time plank is broken

One minute of rest between each wod. Score = COMPLETED rounds + reps (10 cals = 1 round, additional cals = reps).

Striking WOD-Note: this is no longer striking members only. (6:30pm class only; follows CORE WOD and GOAT work)

Complete CORE WOD; GOAT work is shadow boxing

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

WOD1 (AMRAP4)

·      4 cleans

·      5 TTB

·      6 combinations to focus mitt (PH(2)-PH(2)-elbow – slide forward – 2-3-6)

WOD2 (AMRAP3)

·      3 KB lunges (each leg)

·      4 burpees

·      5 combinations to heavy bag (1-2, step forward, 3-4, step back, kick)

WOD3 (AMRAP2)

·      One minute max calorie row

·      One minute max combos to focus mitt (1-2-3-4-5-6)

If you completed the team wod, substitute movements as necessary..

 

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WOD – 4 March

Tuesday 4 March 2014:

Warm-up (5 mins):  PVCs, air squats, single unders, push-ups, bar hangs/twists

Strength (12 mins, incl assistance):  Back squat – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 3, Week 1 on Prilepin sheets)

Assistance:  In strength / wod.

WOD1 (EMOM10 with a running clock, in teams of 2):

·      Odd – 7 front squats (from floor, 135/95), 14 pull-ups, balance of the minute is rest

·      Even – 50 double-unders (or max, if less); balance of the minute is rest

·      Athlete 1 starts with front squats; Athlete 2 starts with dubs and they switch each minute

·      Max of 8 teams / 16 athletes per heat

WOD2 (AMRAP3)

·      Max burpees

·      Heat 1 completes WOD2 after Heat 2 finishes WOD1; Heat 2 completes WOD2 after Heat1 finishes WOD2.

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WOD – 3 March

Monday 3 March 2014:

Warm-up (5 mins):  PVCs, ab mats, jump squats, sandbag shoulder-to-overhead, bar hangs/twists

Strength (12 mins, incl assistance):  Strict press – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 3, Week 1 on Prilepin sheets)

Assistance:  In wod.

Benchmark WOD1 (Tabata 2014 – 40 seconds on / 20 seconds off for four rounds at each station):

·      Push press (95/65)

·      Box jumps (24/20)

· KTEs

· Calorie row

· Score = total reps (1 calorie = 1 rep)

Depending on class size, start all heats at push press (max athletes = 8) and rotate in waves so that everyone attempts wod in order. Compare to 6-January and 3-February.

 

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WOD – 1 March

Saturday 1 March 2014:

THERE WILL BE NO OPEN GYM IN MARCH. EACH SATURDAY, WE WILL BE PARTICIPATING IN THAT WEEK’S OPEN WOD AND/OR SUPPORTING THOSE IN THE GAMES

Warm-up:  As needed

Strength:  Make up lifts missed during week, as necessary.

Assistance:  In strength / wod.

WOD – Games WOD 14.1

 

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WOD – 28 February

Friday 28 February 2014:

Warm-up (5 mins):  Cuban Press/overhead squat, then-PVCs,  jump rope, abmats, push-ups, Russian baby maker

Strength (15 mins, incl assistance):  Bench press –  3×10 de-load (Cycle 2, Week 4 on Prilepin sheets)

Assistance:  Close grip bench using same weight as bench above. 3 sets; quit before failure each set.

WOD (Annie Grows Up, for time):

·     50-40-30-20-10 double-unders

·     50-40-30-20-10 abmat sit-ups

·     10 burpees at the end of each couplet (50 total)

Game plan accordingly if you are completing 14.1 this weekend!

Striking WOD and ON-RAMP (5:30pm class only)

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

Striking Skill Work (mandatory):  5 minutes of shadow boxing

WOD1 (AMRAP5)

·   7 combinations to focus mitt (1-2-3-6)
·   21 double-unders

WOD2 (AMRAP5)

·   5 burpees

·   10 abmat it-ups
·   5 combinations (elbow-elbow-3-4 to heavy bag)

Balance of each minute is rest. Athletes pair up; both complete WOD1, then both complete WOD2.

 

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