WOD – 29 July

Saturday 29 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes):

  •       4 x 8 prison deadlifts using 35% of 1RM (snatch grip, from deficit)
  •       4 x 5 Pendlay rows (use same weight as above)

Team WOD (for time):

  •   Both athletes complete 10 assault bike cals
  •   Both athletes complete 15 power cleans (155/105)
  •   Both athletes complete 25 TTB
  •   Both athletes complete 30 wall balls (20/14)
  •   Both athletes complete 25 TTB
  •   Both athletes complete 15 power cleans (155/105)
  •   Both athletes complete 10 assault bike cals

Each athlete must complete prescribed work for that movement before the partner can begin. For example, A1 must complete 15 power cleans before A2 starts power cleans. Only one athlete works at time.

Run in heats, as needed.

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WOD – 28 July

Friday 28 July 2017:

Trainer led warm-up and assistance – 10 minutes

Complete the following every 4 minutes for three rounds (balance of time each round is rest)

  •       Max unbroken HSPUs
  •       5 power snatches (75-55) + 5 overhead squats

WOD (“Six Pack”, for time):

  •       21-18-15-12-9-6-3 KB swings (1.5/1.0)
  •       21-18-15-12-9-6-3 push-ups
  •       21-18-15-12-9-6-3 ab-mat sit-ups

 

Cashout = prowler pushes down and back in conga line for balance of class time (use multiple prowlers)

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WOD – 27 July

Thursday 27 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20-25 minutes): Gym Nasty

  •   EMOM10: odd minutes = 30s on / 30s off Superman hold; even minutes = 30s on / 30s off hollow rocks
  •   Spend 10 minutes working on pull-up / muscle-up progressions

WOD (EMOM20):

  •   Minute1: Complete 3-5 muscle-ups (any); scale is CTB+ring dips or pull-ups+push-ups
  •   Minute2: Complete 10 pistols (5 each leg)
  •   Minute3: Bike (10/8 calories) or row (15/12 calories)
  •   Minute4: Complete 40 double-unders
  •   Minute5: Rest

 

No rest or transition between stations. Run in waves of no more than 6 athletes with all athletes starting on muscle-ups.

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WOD – 26 July

Wednesday 26 July 2017:

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)
  •     Using 50% of your 1RM back squat, complete as many unbroken front squats as possible (max 20). 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 (“Kelly Redux”, 5 rounds for time with a hard cap of 25 minutes):

  •   400m run
  •   20 wall balls (20/14)
  •   20 box jumps (24/20)

 

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WOD – 25 July

Tuesday 25 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (12 mins max):

  •       Good mornings (2 x 10, note weight in journal) – 5 minutes
  •       Start as a group (for time) – 6-5-4-3-2-1 snatch and 1-2-3-4-5-6 OHS run as a couplet using 75% of 1RM snatch (eg, 6-1 then 5-2 then 4-3 etc)

WOD (Complete the following three times; 12 minutes total)
·       R1 (90 seconds) – 9 deadlifts + 9 TTB

  •       R2 (90 seconds) – 6 power cleans +  6 TTB
  •       R3 (60 seconds) – 3 snatches (any) + 3 TTB

 

Athletes should choose weight based on snatch. Target no less than 80%-90% of your 1RM.

 

You may not work beyond the prescribed time for any given round (reduce weight and/or reduce assistance reps). Run in two heats or partner up if necessary.

 

Cashout (as a group): 40 burpees for time

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WOD – 24 July

Monday 24 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Dumbbell squeeze press (see link below)

  •       Two warm-up sets to find a good working weight, followed by
  •       4 x 10 reps
  •       Complete 10 band pull-aparts between sets

https://www.youtube.com/watch?v=w2SGFYNvs14

 

WOD (CFW Team Sprint Triathlon – Teams of 3)

  •       3,000m row
  •       6,000m bike
  •       3,000m run (Judson hill – each athlete)

 

All teams start on the row. A1 completes 1,000m row. As soon as A1 completes the 1,000m row, he/she moves to the bike and completes a 2,000m bike. While A1 is biking, A2 is rowing. Once A1 finishes the bike and A2 finishes the row, A1 runs Judson, A2 bikes and A3 starts on the row. All athletes will complete 1,000m row – 2,000m bike – 1,000m run (Judson).

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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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