WODs Posts

5.21.11

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Run 1000m 30 HSPU Row 1000m For time. Notes: HSPU will simply be on the floor with a reasonable hand width. Kipping is not allowed. This may or may not be the standard, don’t read too much into your success or failure on this version. Intensity should be about 90% – don’t go all out. … Continued

5.19.11

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AM Wod 5 rounds for time of: 7 Deadlifts 185lbs 14 Wall Ball 14lbs 200m Weighted Carry 30lbs Notes: Weight for carry may be any loose object. Sandbag would be the preference, but a vest would be fine also. However, the vest must be carried open and cannot be worn. 13:50 PM Wod 1) 6 … Continued

5.18.11

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1) 5 rounds for time of: 20 Row for Calories 15 GHD Situps 10:50 (rower and GHD at least 50ft. apart) 2) 9 minute AMRAP of: 3 Muscle-Ups 12 Push Jerk 75lbs 6 3) At the track: 4x400m – rest 2:1 Notes: Increase pace through first 2 400s. First should be moderate, second harder and … Continued

5.17.11

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5×2 Split Jerk @ 70% – rest 90 sec. Notes: This should be an easy session focusing on footwork and speed under the bar. I’d love to see video of these. 145# -then- 3 rounds of: 2 minute AMRAP of Double-Unders -rest 1 minute- 90 second AMRAP of Row for Calories -rest 1 minute- 60 … Continued

5.16.11

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1) 5×3 Back Squat @ 65% – rest 90 sec. Notes: Work on speed out of the hole. Use a low bar position. 145# 2) 5×2 Snatch Grip Deads – @ 110%, rest 60 sec. Notes: Percentage is based off of 1rm Snatch. Work on keeping your hips down. Try to maintain the same torso … Continued

5.15.11

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1) “Amanda” 9-7-5 of: Muscle-Ups Squat Snatch 135/95lbs For time. 7:20 Notes: Rings must be hung above highest possible reach and full turnout must be accomplished every rep. 2) Row 1500m -then- 7 minutes to establish a 3rm Jerk. Notes: The 5 minutes begins immediately after the row is finished – run 2 clocks if … Continued

5.13.11

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Early WOD: Row 5k @ a moderate pace. Don’t push to a point of total exertion, but try to hold a steady strong pace. 22:04 Late WOD: 8 minute AMRAP of: 20 Lateral Jumps 20″ 10 Power Cleans 120lbs 5 + 9 jumps

5.12.11

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1) 12 minutes Snatch practice. Notes: Work up to a few (no more than 4) heavy singles. These should be full squat. Get them all on video as well. Try not to miss keep the weight heavy, but sub 1rm. 135 – no misses 2) 2 Weighted Pullups every 30 sec. for 10 minutes. Notes: … Continued

5.10.11

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AM WOD 4 rounds of: 1 min max effort HSPU 2 min max effort Roving Burpees Rest 1 minute. For reps and distance. 10/9/8/8   140/155/160/180 (feet) Notes: HSPU should be on the ground with no additional implements. Kipping is not allowed. PM WOD 5×1 Squat Clean – rest as needed Notes: Work up to … Continued