Wednesday WOD 7.1.15

Warmup
3 Rounds
5 Box Jumps
7 Pushups
10 Lunges
==================
1×5 Bench Press @ 50%
1×3 Bench Press @ 60%
1×2 Bench Press @ 70%

Set 1
20 Minute OTM
Evens PP, Odds BP (Every Other)
10×3 Push Press @ 70%
5×5 Bench Press @ 80%
/32min

Set 2
Partners (1 working at a time, alternate each round, 4 rounds each)
8-6-4-2 C2B Pullups
2-4-6-8 T2B
8-6-4-2 Burpees
2-4-6-8 Box Jumps 32″/24″

Comments

Tuesday WOD 6.30.15

Warmup
3 Rounds
6 Good Mornings (PVC/Empty Barbell)
6 Kang Squats (PVC/Empty Barbell)
8 Overhead Squats (PVC/Empty Barbell)
==================================
Draw chalk footwork

Set 1
Split Jerk Doubles (Technique Limit)
@ 0:00 – 2 Split Jerks @ ~50% 1RM
@ 1:00 – 2 Split Jerks @ ~50% 1RM
@ 2:00 – 2 Split Jerks @ ~60% 1RM
@ 3:00 – 2 Split Jerks @ ~70% 1RM
@ 5:00 – 2 Split Jerks @ ~70% 1RM
@ 7:00 – 2 Split Jerks @ ~80+% 1RM
@ 9:00 – 2 Split Jerks @ ~80+% 1RM
@ 12:00 – 2 Split Jerks @ ~80+% 1RM
@ 15:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 18:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 21:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 24:00 – 2 Split Jerks @ Heaviest successful from min 7-12

Set 2
‘Jason hates you’
Partners (Both working at same time, alternating minute on rower, Score = Calories + Reps)
Set Concept 2 for 20s on 40s off Intervals
Partner 1 Rows for 20 s for Every Even Minute
Partner 2 Rows for 20 s for Every Odd Minute.
@0:00 20s AMRAP Double-Unders [Off-Partner (Partner 2)]
@1:00 20s AMRAP Double-Unders [Off-Partner (Partner 1)]
@2:00 20s AMRAP Handstand Pushups
@3:00 20s AMRAP Handstand Pushups
@4:00 20s AMRAP Lunges
@5:00 20s AMRAP Lunges
@6:00 20s AMRAP Ring Dips
@7:00 20s AMRAP Ring Dips
@8:00 20s AMRAP Box Jumps (24/20″)
@9:00 20s AMRAP Box Jumps (24/20″)
@10:00 20s AMRAP HR Pushups
@11:00 20s AMRAP HR Pushups
@12:00 20s AMRAP Deadlifts (135/95#)
@13:00 20s AMRAP Deadlifts (135/95#)
@14:00 20s AMRAP Abmats
@15:00 20s AMRAP Abmats
@16:00 20s AMRAP C2B Pullups
@17:00 20s AMRAP C2B Pullups
@18:00 20s AMRAP Toe to Bars
@19:00 20s AMRAP Toe to Bars

Comments

Monday WOD 6.29.15

Warmup
3 Rounds
2 Lunge into Inch Worms
2 Back Rolls
8 Air Squats (Alt. Pause)
8 Good Mornings
============================
1×5 High Bar Back Squat @ 50%
1×5 High Bar Back Squat @ 60%
1×3 High Bar Back Squat @ 75%

Set 1
1×3 High Bar Back Squat @ 85%
1×3 High Bar Back Squat @ 92.5%

Set 2
3 Rounds
6 Deficit HSPU
9 Ring Dips
12 Back Squats (115/75#)
15 Box Jumps (24/20”)
30 Double-Unders
30 Abmats

Comments

Friday WOD 6.26.15

Warmup
2 Rounds
5 Kang Squats
5 Clean and Jerks
6 Lunges
2 Inch Worms
=======================
1×5 High Bar Back Squat @ 50%
1×5 High Bar Back Squat @ 60%
1×5 High Bar Back Squat @ 70%

Set 1
1×5 High Bar Back Squat @ 80%
1×5 High Bar Back Squat @ 87.5%

Set 2
2011 Games Event 3 (Rope/Clean)
5 Rope Climbs
5 Clean and Jerk (145/105#)
4 Rope Climbs
4 Clean and Jerk (165/115#)
3 Rope Climbs
3 Clean and Jerk (185/125#)
2 Rope Climbs
2 Clean and Jerk (205/145#)
1 Rope Climbs
1 Clean and Jerk (225/155#)

Comments

Thursday WOD 6.25.15

Warmup
Burgener Warmup

Set 1
Touch and Go Snatches (Technique Limit)
@ 0:00 – 3 TnG Snatches @ ~50% 1RM
@ 2:00 – 3 TnG Snatches @ ~60% 1RM
@ 4:00 – 3 TnG Snatches @ ~70% 1RM
@ 7:00 – 3 TnG Snatches @ ~80% 1RM
@ 10:00 – 3 TnG Snatches @ ~80+% 1RM
@ 13:00 – 3 TnG Snatches @ ~80+% 1RM
@ 16:00 – 3 TnG Snatches @ ~80+% 1RM

Set 2
Partners (Split up reps anyway)
Every Minute on the Minute
@0:00 5 Thrusters (95/65#)
@1:00 4 Thrusters (105/70#)
@2:00 3 Thrusters (115/75#)
@3:00 2 Thrusters (125/80#)
@4:00 1 Thrusters (135/85#)
@5:00 8 Thrusters (105/70#)
@6:00 7 Thrusters (115/75#)
@7:00 6 Thrusters (125/80#)
@8:00 5 Thrusters (135/85#)
@9:00 4 Thrusters (145/90#)
@10:00 11 Thrusters (115/75#)
@11:00 10 Thrusters (125/80#)
@12:00 9 Thrusters (135/85#)
@13:00 8 Thrusters (145/90#)
@14:00 7 Thrusters (155/95#)
@15:00 14 Thrusters (125/80#)
@16:00 13 Thrusters (135/85#)
@17:00 12 Thrusters (145/90#)
@18:00 11 Thrusters (155/95#)
@19:00 10 Thrusters (165/100#)
@20:00 17 Thrusters (135/85#)
@21:00 16 Thrusters (145/90#)
@22:00 15 Thrusters (155/95#)
@23:00 14 Thrusters (165/100#)
@24:00 13 Thrusters (175/105#)

Comments