Tuesday WOD 10/1/13

Warmup
Burgener

Set 1 (Box height in parentheses)
@0:00 – 3 Squat Snatch (Mid Thigh)
@1:00 – 3 Squat Snatch (Mid Thigh)
@2:00 – 3 Squat Snatch (Mid Thigh)
@3:00 – 3 Squat Snatch (Mid Thigh)
@4:00 – 3 Squat Snatch (Mid Thigh)
@6:00 – 2 Squat Snatch (Above Knee)
@7:00 – 2 Squat Snatch (Above Knee)
@8:00 – 2 Squat Snatch (Above Knee)
@9:00 – 2 Squat Snatch (Above Knee)
@11:00 – 2 Squat Snatch (Below Knee)
@13:00 – 2 Squat Snatch (Below Knee)
@15:00 – 2 Squat Snatch (Below Knee)
@17:00 – 2 Squat Snatch (Below Knee)
@19:00 – 1 Snatch DL into 1” Hover Squat Snatch
@21:00 – 1 Snatch DL into 1” Hover Squat Snatch
@23:00 – 1 Snatch DL into 1” Hover Squat Snatch
@26:00 – 1 Squat Snatch
@30:00 – 1 Squat Snatch
@35:00 – 1 Squat Snatch
@40:00 – 1 Squat Snatch

IMG_2633

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Happy Birthday JASON WOD 9/30/13

**Happy Birthday Jason!**

Warmup
2 Back Rolls
2 Lunge into Inch Worms
10 Pause Air Squats
10 Steps Duck Walk

Set 1 [2min rest between sets]
1×5 High Bar Back Squat @ 50%
1×3 High Bar Back Squat @ 60%
1×3 High Bar Back Squat @ 70%
1×3 High Bar Back Squat @ 80%
5×5 High Bar Back Squat @ 90%

Set 2 *Immediately after each Press Set – 80%E Box Jumps 48”/32” [60s rest]
1×5 Shoulder Press @ 50%
1×3 Shoulder Press @ 60%
1×2 Shoulder Press @ 70%
5×5 Shoulder Press @ 80%

Set 3
“OCN Jason”
3 Rounds
15 – Wallballs
9 – C2B Pullups
3 – Cleans 185#/115#
—[60s rest]———
2:30 minute timecap
500m Row
AMRAP Cleans 185#/115#

Happy Birthday Jason!

Happy Birthday Jason!

Also, unrelated to Jason…

185 is not heavy, and 115 is not too much for girls..

Comments

Happy Birthday KELLY WOD 9/27/13

**Happy Birthday KELLY!!**

Warmup
2 Back Rolls
2 Lunge into Inch Worm
10 Air Squats
10 Steps Duck Walk

Set 1 [2min rest between sets]
1×5 High Bar Back Squat @ 65%
1×5 High Bar Back Squat @ 75%
1×3 High Bar Back Squat @ 85%
4×3 High Bar Back Squat @ 95%

Set 2 *Immediately after each Press Set – 80%E Box Jumps 24”/20” [60s rest]
1×5 Bench Press @ 50%
1×5 Bench Press @ 60%
1×3 Bench Press @ 75%
1×3 Bench Press @ 85%
1×3 Bench Press @ 92.5%

Set 3
“Kelly”
7 – 5 – 3 Snatches 135#/75#
30 – 20 – 10 Double Unders

Happy Birthday Kelly!

Happy Birthday Kelly!

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Thursday WOD 9/26/13

Warmup
Agility

Set 1 [rest 30s between exercises, 60s between rounds]
4 Rounds
Push Press into Push Jerk into Split Jerk (Technique Limit)
4-6 Bar Muscleups (4-6 C2B)
80%E Deep Strict Ring Dips
80%E Front Lever w/ Rotation
5 Hi-Hang Squat Cleans (same bar as push press complex)

Set 2 (Mini Fran)
15 – 11 – 7 Thrusters (95#/65#)
15 – 11 – 7 Pullups

IMG_2629

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Wednesday WOD 9/25/13

Warmup
3 Softball Pullups
5 Pushups
10 Deep Lunges
5 Alternating Pause Air Squats
10 Steps Duck Walk

Set 1 [2min rest between sets]
1×5 High Bar Back Squat @ 60%
1×5 High Bar Back Squat @ 70%
1×3 High Bar Back Squat @ 80%
2×3 High Bar Back Squat @ 95%

Set 2 *Immediately after each Press Set – 80%E Double-Unders [60s rest]
1×5 Shoulder Press @ 50%
1×5 Shoulder Press @ 60%
1×3 Shoulder Press @ 70%
3×5 Shoulder Press @ 72.5%

Set 3 Partners
400m Run
5 Muscle-Ups (12 C2B)
5 Snatch (165#/115#)
========SWITCH========
200m Run
4 Muscle-Ups (10 C2B)
4 Snatch (165#/115#)
========SWITCH========
100m Run
3 Muscle-Ups (8 C2B)
3 Snatch (165#/115#)

IMG_2619

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