WOD Blog

WOD 10 January

Friday 10 January 2014:

Warm-up (5 mins):  PVCs, downward dog, KB swings, air squats, ball slams

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 1, Week 1 on Prilepin sheets)

Assistance:  3 x 8-10 good mornings

WOD1 (5 minutes):

·   Complete two “CBs” every 30 seconds for 5 minutes – 20 total reps

·   “CBs” – one movement consisting of deadlift using a clean grip, hang power clean, strict press, returning to ground using a controlled motion to the ground (ie, no dropping weight at any point)

Two minutes rest to clean-up / set-up

WOD2 (for time, cap = 10 mins)

·      10-9-8-7-6-5-4-3-2-1 KB swings (1.5/1.0)

·      10-9-8-7-6-5-4-3-2-1 wall balls (20/14)

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WOD 9 January

Thursday 9 January 2014:

Warm-up (5 mins):  PVCs, single-unders, ball slams, push-ups, Superman stretch

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 1, Week 1 on Prilepin sheets)

Assistance:  2 x max reps ring dips

WOD (AMRAP10)

·   10 bench press

·   20 ab-mat sit-ups

·   30 double-unders

Male RX = 135 (Games athletes = use 155-175)

Female Rx = 95 (Games athletes = use 105-115)

Cashout = in teams of two, max calorie row in 4 minutes (partition as desired)

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WOD – 8 January

Core WOD and GOAT work

Team WOD (3 rounds of):

·   1 minutes – max snatches (95/65)

·   1 minute – max pull-ups

·   3 minutes – max calorie row

·   1 minute – rest

 

Score = total snatches + total pull-ups + total calories. Only one athlete may work at a time; partition reps/work as desired.

 

Games athletes work together. Snatch weight increases to 115/75 and you should complete four rounds.

 

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