WOD Postings are now all thru Wodify
WOD and Foundations/Masters Classes Monday 2/3/14
Strength/Skill
Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes
WOD
Complete as many rounds and reps as possible in 10 minutes of:
Renegade Rows x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run
Competition Class Monday 2/3/14
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
D.
For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders
WOD and Foundation/Masters Classes Saturday 2/1/14
WOD
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Competition Class Saturday 2/1/14
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
WOD and Foundations/Masters Classes Friday 1/31/14
WOD
Five sets of:
Row 500 Meters
Rest 20 seconds
WOD and Foundations/Masters Classes Thursday 1/30/14
How to do Bulgarian Split Squats
Strength/Skill
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
WOD
“Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)
Competition Class Thursday 1/30/14
Evening Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
Foundations/Masters 1/29/14
Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
WOD
Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run
WOD Class 1/29/14
Max effort burpees in 20 second bursts...mmmm mmm good! Strength/Skill
In eight sets or less, build to today’s 1-RM Snatch
WOD
Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds
Competitors Class 1/29/14
Morning Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
WOD and Foundations/Masters Classes 1/28/14
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Competitors Class Tuesday 1/28/14
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds