Wednesday WOD 4/23/2014

Main – WOD

Lots of barbell today, think about being in the right position for both the push press and cleans, a strong stable back/core makes these movements not only more safe but easier!

(No Measure)

3x:
2 wall walks
15 hollow rocks
15 air squats

Bridge practice – try to get into bridge position

A: Push Press (6×3)

2 Warm up Sets
6×3 @ 80, 85, 85, 88, 90%
(the set at 90 might be a reach here)

ONLY move up to 90% if you make the 3 reps each time as legit PUSH PRESSES at 88%, not jerks, so don’t be a jerk. If it feels too heavy for a triple, just back off. If you are failing rep 1 or 2 it’s too heavy.

If the 88% is tough but doable, do a another set at 88%.

90 sec to 2 min rest between sets

20 mins here to get the work done

B: Cleans, Bells, and Ropes (AMRAP – Rounds and Reps)

12 Min AMRAP
6 Cleans (185/125)- any style
12 KB (1.5/1)
24 DU

Max 45 sec-1 minute per DU attempts.

Tuesday WOD 4/22/14


Main, The Corner – WOD

Warm-up

(No Measure)

3 x:
- 10 Wall or Rig Squats
- 20 Jumping Lunges
- 30 Mountain Climbers (1 Count)

Then, 1 Minute Plank with a reset every 10 seconds

Weightlifting

Front Squat (5, 5, 3×5, 3)

5 @ 75%
5@ 80%
3×5 @ 85%
3@ 85-88%
Only move up if all reps were made. If super sore from yesterday, cut the weights down a bit, but try to hit all the reps.

Pull-ups (4 x Max)

NO bands allowed during this period today.
Circuit for those scaling (repeat at least 4 times)
a.15 second hold
b. 15 ring rows
c. 5 negatives

or,
4 sets of max strict pullups- rest 90 sec between efforts, if you are getting over 12 per set, add weights, otherwise, shoot for 40 reps.
(~10 minutes here)

Metcon

Metcon (AMRAP – Reps)

With a 6:00 running clock,

500 M Row
AMRAP Burpees with remaining time

Monday WOD 4/21/14

Announcements

No noon class on Monday in celebration of Patriot’s day.

Main, The Corner – WOD

This week we’ll be upping the intensity and keeping up a pretty high volume.

Warm-up

400 M Run/ 500 M Row/ 30 Calorie Bike (No Measure)

(No Measure)

3 Rounds, on a barbell
- 10 Deadlifts
- 10 Good Mornings
- 5 Inverted Burpees

Weightlifting

Deadlift (10, 8, 6, 5, 5, 5)

In 20 Minutes:
10 @ 60%
8 @ 65%
6 @ 70%
2 x 5 @ 80%
5 @ 85% (only if all 10 reps were made and great, else, stay at 80%)

Metcon

Metcon (Time)

3 Rounds (15 min cap)
- 12 Push Presses (95, 65)
- 12 Front Rack Lunges
- 12 Hand Release Pushups

Saturday WOD 4/19/2014

Main – WOD

Time to get rowing!

Warm-up (No Measure)

400 M run then 5 rounds of Cindy.

A: Rowing for Wall Ball Reps (AMRAP – Reps)

3x: 4 Min on/4 Min off

Option A: 750 M row, in the remaining time, max wall balls. Once 4:00 hits, rest for 4, then at 8 min, get back on rower, etc…

Option B: 400 M run, in the remaining time, max wall balls. Once 4:00 hits, rest for 4, then at 8 min, get back on the run, etc…

Metcon (AMRAP – Reps)

Challenge time!

With your partner:
Max KB swings (1.5/1) while partner holds chin over bar in grid.

2 Attempts per partner. Score is total KB swings as a team.