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20171009

Posted by on Oct 8, 2017 in WOD | 0 comments

20171009: 20:00 to Build to a Heavy Complex: 1 Overhead Squat + 1 Snatch Balance Then, 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30 Calorie Row Comp: 1. Overhead Squat + Snatch Balance Build to a Heavy Complex: 1 Overhead Squat + 1 Snatch Balance 2. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 77% Minute 2 – 2 Reps @ 82% Minute 3 – 1 Rep @ 87% Minute 4 – Rest 3. Pausing Snatch Deadlift 5 x 2 @ 100% 2 Second pause just below knee 4. Back Squat 2 Rounds: 7 Reps @ 76% 5 Reps @ 80% 3 Reps @ 84% Rest 2:00 between each set of squats 5. Ring Muscle-Ups 3 Rounds: 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups 15% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. 6. Conditioning 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wallballs (30/20) 30 Calorie Row Share...

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20171007

Posted by on Oct 6, 2017 in WOD | 0 comments

20171007: WEIGHTLIFTING (8:30 AM) 1) Snatch off blocks: 3×50, 3×60, 3×70, 3×80, 1×85 2) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80 3) Clean Pull: 4×70, 3x3x80 4) Front Squat: 3×60, 3×70, 3×80, 2×85, 3×75 5) Good Morning: 3x5xAHAP WOD (10:00 AM) Buy In: 800 Meter Run 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups Cash Out: 800 Meter Run Comp: 1. Run Conditioning On the 4:00 x 3 (On the 0:00, 4:00, and 8:00) 800 Meter Run Rest 4:00 On the 4:00 x 3 (On the 16:00, 20:00, and 24:00) 800 Meter Run 2. Rope Climbs Test AMRAP 5: Legless Rope Climbs 3. Conditioning Buy In: 50/35 Calorie Assault Bike 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups Cash Out: 50/35 Calorie Assault Bike Share...

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20171006

Posted by on Oct 5, 2017 in WOD | 0 comments

20171006: Pause Overhead Squat: 15:00 to build to a moderate single with 3 second pause Then, 3 Rounds: 500 Meter Row 12 Deadlifts (275/185) 21 Box Jumps (30/24) Comp: 1. Handstand Pushup Tests A) Max Strict Parallette Handstand Push-ups B) Max Kipping Parallette Handstand Push-ups 2. Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80% Rest 2:00 On the Minute x 3 (1 Round): Squat Clean + Split Jerk 82 – 84 – 86% 3. Front Squat 6 Sets of 2: Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5 & 6 – 85% 4. Conditioning 3 Rounds: 500 Meter Row 12 Deadlifts (315/205) 21 Box Jumps (30/24) 5. Odd Object Conditioning 3 Rounds: 100 Meter Heavy Prowler Push 1:00 D-Ball Hold (150/100) Share...

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20171004

Posted by on Oct 3, 2017 in WOD | 0 comments

20171004: Push Press: 5×70, 4×80, 3×85, 2×90, 1×95 Then, On the 3:00 x 4 Rounds 20/15 Calorie Row 15 Barbell Facing Burpees Max Push Presses (135/95) in time remaining No rest between rounds Score is total Push Press from all 4 rounds Comp: 1. Barbell Cycling For Time: 10 Power Snatches (155/105) 8 Power Snatches (185/135) 6 Power Snatches (205/145) 4 Power Snatches (225/155) 2 Power Snatches (245/165) 2. Push Press Heavy 5 Heavy 4 Heavy 3 Heavy 2 Heavy 1 3. Conditioning On the 3:00 x 4 Rounds 20/15 Calorie Row 15 Barbell Facing Burpees Max Push Presses (175/115) in time remaining No rest between rounds 4. Gymnastics 5 Sets: 7 Toes to Bar + 6 Chest to Bar Pull-ups + 5 Bar Muscle-Ups Rest as needed between sets Share...

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20171003

Posted by on Oct 2, 2017 in WOD | 0 comments

20171003: 9:00 EMOM (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80% Then, 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) Comp: 1. Handstand Push-up Test Max Strict Handstand Push-ups 2. Conditioning 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (135/95) 3. Row Conditioning On the minute x 6: 40 seconds on / 20 off Rest 1:00 On the minute x 4: 40 seconds on / 20 off Rest 1:00 On the minute x 2: 40 seconds on / 20 off *Monitor set to Calories 4. Midline For Quality: 21-18-15-12-9 Weighted Med-ball GHD Sit-Ups (14/10) Weighted Hip Extensions (25/15) Share...

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20171002

Posted by on Oct 1, 2017 in WOD | 0 comments

20171002: Snatch: 12:00 EMOM: (3 Rounds) Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% Minute 4 – Rest Then, AMRAP 18: 18 Calorie Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar Comp: 1. Pause Overhead Squat Build to a Moderate Single 3 second pause 2. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 75% Minute 2 – 2 Reps @ 80% Minute 3 – 1 Rep @ 85% Minute 4 – Rest 3. Pausing Snatch Deadlift 5 x 2 @ 95% 2 Second pause just below knee 4. Back Squat 2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82% Rest 2:00 between each set of squats 5. Ring Muscle-Up Test Max Reps 1 attempt 6. Conditioning AMRAP 18: 18 Calorie Assault Bike 15 Wall Balls (20/14) 12 Dumbbell Snatches (70/50) 9 Toes to Bar Share...

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20170930

Posted by on Sep 29, 2017 in WOD | 0 comments

20170930: WEIGHTLIFTING (8:30 AM) 1) Snatch: 2×50, 2×60, 2×70, 2×80, 1×85, 1×90 2) Hang Clean: 2×60, 2×70, 3x2x80 3) Jerk out of Rack 2×60, 2×70, 2x2x80 4) Front Squat: 3×60, 3×70, 2x2x80, 2×75 5) Snatch Deadlift: 3×75, 3x3x85 WOD (10:00 AM) Partner “C2B Jackie” For time: Partner 1 completes: 1,000-m row 50 thrusters (45/35) 30 chest-to-bar pull-ups Then, Partner 2 completes: 1,000-m row 50 thrusters (45/35) 30 chest-to-bar pull-ups Comp: 1. Run Conditioning 3 Rounds: 3:00 Light, 3:00 Fast Rest 3:00 between rounds Gradually build in intensity on each 3:00 fast interval 2. Rope Climbs 7 Sets, Not For Time: 1 Legless + 1 Legged 3. Conditioning Partner “C2B Jackie” For time: Partner 1 completes: 1,000-m row 50 thrusters (45/35) 30 chest-to-bar pull-ups Then, Partner 2 completes: 1,000-m row 50 thrusters (45/35) 30 chest-to-bar pull-ups Share...

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20170929

Posted by on Sep 28, 2017 in WOD | 0 comments

20170929: 8:00 EMOM: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across) 2 second pause in bottom Then, For Time: 21 Barbell Facing Burpees 21 Power Cleans (135/95) 21 Barbell Facing Burpees Comp: 1. Clean and Jerk On the Minute x 8 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk 2. Pausing Clean Deadlift 5×2 @ 70% 2 Second Pause at Knee 3. Conditioning For Time: 21/15 Calorie Assault Bike 21 Barbell Facing Burpees 21 Power Cleans (165/110) 21 Barbell Facing Burpees 21/15 Calorie Assault Bike 4. Odd-Object Conditioning Accumulate 3:00 L-Sit Every Break, 3 D-Ball Cleans (150/100) Share...

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20170927

Posted by on Sep 26, 2017 in WOD | 0 comments

20170927: 5:00 EMOM: 1 Pausing Front Squat @ 70%, 2 second pause at the bottom 5:00 EMOM: 1 Front Squat @ 70% Then, AMRAP 8: 10 Toes to Bar 30 Double Unders Rest 4:00 AMRAP 8: Wallballs (20/14) *15 Abmat sit-ups after each break Comp: 1. Back Squat 5×2 Pausing Back Squats (70%, 72%, 74%, 76%, 80%) After each set, complete 40% Max Ring MU 2. Conditioning AMRAP 8: 10 Toes to Bar 30 Double Unders Rest 4:00 AMRAP 8: Wallballs (30/20) *15 Abmat sit-ups after each break Share...

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20170926

Posted by on Sep 25, 2017 in WOD | 0 comments

20170926: 8:00 EMOM: 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk Then, AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) then Max Calorie Row in Time Remaining Share...

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