Saturday WOD 4/19/2014

Announcements

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

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.

Friday WOD 4/18/2014

Announcements

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

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

Announcements

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

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