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14 Feb 2015

021615

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Monday, 16th 

Warm-up:

100 Burpees – One works while the other counts. 

Benchmark Girls:

Chelsea
Partner WOD 

EMOM 30min
5 pull ups
10 Push ups
15 Squats

*1 Partner counts while the other works. When a round is NOT completed, 2 Burpee penalty AFTER 30 min WOD.*

13 Feb 2015

021415

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Saturday, 14th

Warm up:

“Annie” 8 min CAP 

50-40-30-20-10

DUs

Sit ups

 

WOD

For Time:

5 Rds

1k Row

20 Power Snatches      Rx: 135/95  Scaled: 115/75 – 95/55 – 75/35

12 Feb 2015

021315

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Friday, 13th 

Warm-up

3x 400m row (1 min rest in-between, 10 Min cap)
Last 1, 400m @ race pace

Skill:

Rope Climb (15 min cap)

 

Hero WOD:

Ricky

AMRAP in 20 Min: 

10 Pull-ups

5 Dumbbell Deadlifts @ RX: 75/55 lbs  Scaled: 55/35 lbs

8 Push Presses @ RX: 135/95  Scaled: 115/75

11 Feb 2015

021215

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Thursday, 12th

Warm-up

500m Row

3rds
20 DUs
10 Over & Under Fence
8 Inch Warm Push ups

 

Skill: Snatch Drills

Moderate Weight, work to complete full movement. (20min)
2 – Shrug pull from floor
2 – Low Hang High Pulls
1 – Low Hang Power Snatch
1 – OHS

5 min – Mobility

AMRAP 16min

10 – OHS ( RX: 135/95 Scaled: 115/75 )
8 Ring Dips
6 GHD sit up or K2E

 

10 Feb 2015

021115

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Wednesday, 11th 

Warm-up:

AMRAP 10min
5 Dead lifts
5 Muscle Cleans
5 Strict Press
*Ascending Weight, to a weight that will warm you up, not wear you down.*

Split Jerk from rack (20 min)

1 RM or 3 RM 

EMOM 20min
1 min: MAX Wall Balls
2 min: 200m Row

09 Feb 2015

021015

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Tuesday, 10th

Warm up:

7 min CAP time:

Row 500m 

3Rds

5 Over & Under Fence, each direction. 

10 Inch warms W/ push ups

15 Squats

20 DUs

Skill: (15 min)

Muscle up Drills and Progression.

1. Strict Pull ups + Ring Dips
-Use assistance if needed. Form must be strict, and be tough.
2. Seated Muscle up or The “ring thing” for Muscle ups.
– Description : Band is tied to ONE side, the other is help by your hand. Sit on band, and the muscle up movement from hanging in seated position. WILL be demonstrated.
3. High Rings: From a full hang, arms fully extended. Band is tied to a ring like you would on a bar, one for in band. Going throughout the full movement. 

For Time: (10min CAP)
4 Rds
10 Burpees
10 Narrow Squats
20m Bear Crawl
3 min REST
– Narrow squats are your feet together, and knees together. For stabilization, and to break bellow parallel.

For Time: (10min CAP)
4 Rds
10 Burpees
10 Pistols 5x each leg
20m Crab Walk
3 min REST

For Time: (10min CAP)
4 Rds
10 Burpees
10 Golblet Squats w/DB RX: 55lb/35lb Scaled: 35lb/20lb
20m Angry Gorilla Walk

08 Feb 2015

020815

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Monday 9TH

Warm-up:

EMOM 15 min

1 min: Strict Pull ups or Ring Rows

2 min: Hold a handstand, no longer than a MIN. 

3 min: 50m Bear crawl

 

A1. 4x 6/8

DB seated strict press (HEAVY)

1 min rest

A2. 4x 8/12

Shoulder Flys (with a weight that is moderate but DOES not screw up your alignment. )

-Standing position, + alignment from ground to OH. DBs in hands by your side, palms facing in, stand straight up, and face forward.

Movement: Raise DBs horizontally to shoulder height with a full extinction, and palms facing down. Bring DBs forward in front of chest @ shoulder height, still maintaining full extension. Raise DBs forward + up, finishing with the DB overhead, aligned with shoulders.  Reverse the movement, and you will finish, where you had started.

(Horizontal/Vertical Flys– Side/front to OH-Finish/DB over Shoulder. Reverse the way back down.)

2 min rest

 

3 Rds

Min MAX efforts:

1min: Burpees

30 sec rest

1 min: Sit ups

30 sec rest

1 min: American KB Swings  

RX: Red/Green

Scaled: Green/Yellow or Yellow/Orange  

2 min rest in-between rounds

 

06 Feb 2015

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Saturday 7th

Warm up: Row/Bike/Run (5-8min)

For time:

10rds

15 OH Walking Lunges – Plates, RX, 45/25 Scaled, 35/15

10 Burpee high jump w/ a 6 inch target

5 Front Squats @ 30% of 1RM Back Squat or 40% of 3RM

Every 5min the COACH will yell “Push ups” 5 must be completed

05 Feb 2015

020615

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Friday 6th

Warm up:

AMRAP 10 min

10 Squats

10 Sit ups

10 Push ups

Test:

500m Row @ race pace

5 min Rest

2K Row

5 min Rest

AMRAP 12 min

6 Clean + Strict Press

RX- 135/95 Scaled- 95/75

8 T2B

10 Ring Rows

04 Feb 2015

020515

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Thursday 5th

Warm up:

7 min TEAM work

Rowing

30 Secs HARD

30 Secs CRUSE

EVERYONE rows, but as a TEAM you must SING the alphabet, THEN sing it backwards.
Skill: (10 min)

Kipping Pull ups

RX – Accumulate 50

Scaled – Accumulate 30

-Every rest period everyone must complete 15 sit-ups-

Adrian (15min Cap)

7 Rds

3 Forward Rolls

5 Wall Climbs

7 T2B

9 Box Jumps


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