Friday WOD 4/18/2014

Main – WOD

A lot of good strength work this week, let’s finish it strong!

Wall Squats, Burpees, Mt Climbers (No Measure)

3x:
10 Wall Squats
10 Burpees
10 Mountain Climbers

A: 1 Front Squat + 2 Push Presses (5×1)

1 Front Squat + 2 Push Press
From a rack, perform 1 Front Squat then 2 Push Presses. Do not thruster the first push press. Finish the front squat, pause, then start the push press. Work up to heaviest load possible across 5 sets.

Rest 90 second per set.

B: Crazy 8′s (AMRAP – Rounds and Reps)

16 min AMRAP:
8 OHS (115/75)
8 Hang Cleans (same bar)
8 bar over burpees (don’t need to be bar facing)

Thursday 4/17/2014

Main – WOD

“Don’t have $100 shoes and a 10 cent squat”- Louie Simmons of WestSide Barbell

Rowing/WB’s (No Measure)

2x:
500 M Row
10 pushups
10 Wall Balls
(this is a warm-up pace to get you moving)

Back Squat (5×5)

2 Warm up sets
4×5@80%

If you make all 20 reps with full ROM, then

1×5@85

(otherwise do 1 more set at ~80-83%), if reps starts to get ugly after rep 2, you are going too heavy and need to stop and lower weight (this means for ANY set).

Have to get all 25 reps in here. Score the heaviest set of 5 you make.

Walking on your shoulders (Time)

This should be a fast/quick burner:
5 Wall Walks
20 STOH (115/75)
4 Wall Walks
15 STOH (115/75)
3 Wall Walks
10 STOH (115/75)

Don’t scale up, just do it all unbroken and fast.

Wednesday 4/16/2014 WOD


Main – WOD

Great opportunity to work on pull-ups today! It’s a goal for many people, so go and get after it. If you have pull-ups, then this is where you build more strength so your 10 butterfly pull-ups in the middle of a WOD becomes 15.

Shoulder warm-up (No Measure)

3x:
10 Press
10 Push Press
10 Back Squats
10 Good Mornings (PVC)
1 Wall Walk

A: Shoulder Press

1-2 warm ups
6@65%
5@70%
4×5@75-80%

(only move up in weight if you make all 5 reps in each set, otherwise stay at 75%), score your highest made set of 5.

Rest 90sec per set

B: Pull-ups

Pull up work

NO bands allowed during this period today.

Circuit for those scaling (repeat 4 times)
a.15 second hold on bar
b. 15 ring rows
c. 5 negatives (4 sec count on the way down)

If you have pull-ups, 4 sets of max strict pull-ups- rest 90 sec between efforts, if you are getting over 12 per set, add weight.

Get at least 40 Reps of STRICT pull-ups

C: 7 Min AMRAP: DL and Burpees (AMRAP – Rounds and Reps)

7 Min AMRAP:
12 DL (205/135)
15 burpees

Tuesday WOD 4/15/2014


Main – WOD

Let’s not forget about that Clean and Jerk!

PVC Fran (No Measure)

Perform Fran with a PVC, do not do actual pull-ups, just the motion with the PVC pipe.

2 Cleans + 2 Jerks (6×1)

2 Cleans THEN 2 Jerks

Hold onto the bar the entire time.
After warming up, perform 6 sets of this complex. Each complex is 4 reps, 2 cleans from the floor then without dropping the bar, 2 jerks. Working sets are 75-80% of CnJ Max.

Rest 90 Sec between sets.

CF Baseline on Steroids (Time)

Chipper for time:
1K Row
40 Goblet Squats (1.5/1)
30 KB Swings (same KB as above)
20 Hand Release Pushups
10 MU
Scale for MU is 25 ring dips.