Tuesday 03.03.15

23-row

WARM UP
PVC Mobility
Dynamic Warm Up (high knees, butt kicks, toy soldier, scorpions, etc)
Stretch and Prep to run

STAMINA
3X400m Run
Rest 2:00 minutes in between

METCON
Every :90 for 13:30 minutes (10 sets at: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30)
1 Deadlift
1 Clean
1 Hang Clean
ALL LEVELS: use the time to either
a. work on skill / technique or,
b. increase in weight every few sets

Suggested Rx, athlete may start with any load:
F = End at 115/75
P = End at 155/105
C = End at 205/135
Score = heaviest successful set

AP: 50 Medball Sit ups

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Monday 03.02.15

17-jump

WARM UP
PVC Mobility
400M Row
3 Rounds:
5 Walk Out Push Ups
10 Lunges
10 Air Squats
20 Single Unders

SKILL/STRENGTH
Every 2 minutes for 10 Minutes:
4 Back Squats, add 5-10lbs from previous week
-Same for all sets

METCON:
20:00 AMRAP
5 S2OH
1 Bar MU
30 Double Unders
Elements: 55/35, Double SUs, 10 Ring Rows
Fitness: 65/45, Double SUs, 5 Pull Ups
Performance: 75/55, DU or 3x SU, Rope Climb
Competition: 95/65
AP: Tabata Plank

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Sunday, 03.01.15

Open Gym 10:00 – 12:00

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Saturday 02.28.15

9:15am Team WOD
2 person teams:
AMRAP in 25:00
250m row (each) or 200m run (each) – ALTERNATE EACH ROUND
20 deadlifts (total)
10 box jumps (total)

F = team bodyweight total/3; 24”/20” – step ups allowed
P = team bodyweight total/2.5; 30”/24”
C = team bodyweight total/2; 36”/30”

10:00am Hero WOD
Glen
for time: 30 c&j (135/95), run 1 mile, 10 rope climbs, run 1 mile, 100 burpees

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Friday 02.27.15

21-row

WARM-UP:
PVC Mobility
500m Row
2 Rounds of:
10 Air Squats
10 Hollow Rocks
5 Burpees

BB Burgener Warm-up

10:00 to warm up DL, Snatch, & C&J

METCON
Open WOD 15.1
WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

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Thursday 02.26.15

15-jump-mike

WARM UP
PVC Mobility
Row 500m
2 Rounds:
20 Parnter Wallball tosses
2 Wall Climbs
10 partner wallball sit-ups

STRENGTH
Turkish Get-ups
Perform 2 Get-ups per arm every minute for 10:00
Elements: 25/15
Fitness: 35/25
Performance: 44/30
Competition: 53/35

METCON
4 RFT:
200M Run
10 Ring Dips
2 Rope Climbs
Elements: box dips, ring rows
Fitness: Box dips, ring rows
Performance: Assisted dips, seated rope pulls to standing
Competition: as Rx’d

AP: Tabata plank holds

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Wednesday 02.25.15

24-row

WARM UP
PVC Mobility
2 Rounds:
Jog 200m
20 Slam Balls
30 Jumping Jacks
10 Push-ups

STRENGTH
Split Jerk 1-1-1-1-1-1-1
AS heavy as possible

METCON
12:00 AMRAP
6 Power Snatch
12 SDHP
24 DU
Elements: 55/35
Fitness: 65/45; 2x su
Performance: 75/55; 3x su
Competition: 115/75

AP: 3×15 GHD Sit-ups

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Tuesday 02.24.15

22-snatch

WARM UP
PVC Mobility
Jog 400m
Dymanic Warm-up

Stretch and movement prep for workout

METCON
Short Barbara
3 Rounds for Time w/3:00 mandatory rest between rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Score = total time including rest

Elements: ring rows, knew push-ups
Fitness: ring rows, knee push-ups
Performance: Assisted pull-ups or knee push-ups
Competition: as Rx’d

AP: Mobility

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Monday 02.23.15

24-pullups

WARM UP
PVC Mobility
Row 400m
3 Rounds:
10 Air Squats
15 Sit-ups
20 Mountain Climbers

STRENGTH
Back Squats
Every 2 minutes for 10 minutes
5 Back Squats, add 5-10lbs from previous week

METCON
21 Hang Squat Cleans
15 Power Jerks
15 Hang Squat Cleans
12 Power Jerks
9 Hang Squat Cleans
9 Power Jerks
Elements: 55/35#
Fitness: 75/55#
Performance: 115/85#
Competition: 155/105#

AP: 30 Hollow rockers / 30 Superman rockers

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Sunday 02.22.15

Open Gym 10:00 – 12:00

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