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WOD Archives: May 2012

Friday 6/1/2012

Dynamic Warm up 2-3 Mins Z1 Work Group Movement Prep – 3 Rounds 3 Front Squats 3 Push Press 3 thrusters *PVC, Barbell, weighted warm-up. In between rounds do 1) shoulder prep, 2) Foam Roll Quads, & 3 wrist prep Fitness & Performance 3 Thrusters*, from the rack 6 Box Jumps (Tall) 9 Russian KB Swings, Heavy R2:30 x7 *increase the weight and intensity each round as capable Competition Make Up / Rest Day MORE »

Thursday 5/31/2012

Fitness A1. Clean Grip DL 3×6-8, R1 A2. Pull Up work, 3x AmRap, R2 + 6 Min AmRap 3 OHS squats (95/65) 9 burpee lateral hops 30 single jump rope 6 Min AmRap 6 front squats (95/65) 6 burpee lateral hops 30 singlel jump rope 6 Min AmRap 9 back squats (95/65) 3 burpee lateral hops 30 single jump ropes Performance A1. Clean Grip DL cluster 2.2.2 R10, x4 R45 A2. Ring Push Up 3x AmRap, R2 + 18 Min AmRap 5 squat cleans (115/75) 20 wall... MORE »

Wednesday 5/30/2012

Dynamic Warm up 2-3 Mins Jump Rope 2 Rounds Squat Jump x 10 Hollow rock x 10 Lunge x 10/side Superman/Back Ext x10 Mobility Foam Roll hamstrings Fitness 4 Min AmRap 8 Box Jumps (scale to plates) 8 Sit ups R4 4 Min Row R4 4 Min AmRap 8 KB Swings 8 Ring Rows R4 4 Min Row R4 8 Box Jumps (scale to plates) 8 Sit ups Performance 4 Min Row R4 4 Min AmRap 8 KB Swings 8 Pull-ups R4 4 Min AmRap 4 Burpee Box Jumps 8 TTB, unbroken R4 4 Min AmRap 8 Burpee Box Jumps 8... MORE »

Tuesday 5/29/2012

Dynamic Warm Up 2-3 Mins Z1 Work Movement prep, burgener, etc… Mobility Shoulder prep LAX ball foot Fitness A1. Hang Power Clean 4 x 6-8, R1 A2. Push Press 4 x 6-8, R1 + 10 Min AmRap 7 Wall Balls 7 Burpees 7 Sit Ups Performance A1. (Hng Pwr Clean + Pwr Clean) x2, x 4, R45 A2. Weighted Pull-up, 1 Min AmRap, x 4, R3 + 10 Min AmRap STO (135/95), *15 KTE every time you drop the bar Competition A. Back Squat R2-3 8@65%, 8@70%,... MORE »

Friday 5/25/2012

Fitness A.1  DL, 8.6.4.2, R1 A.2  Close Grip bench press @ 31X1, 8.6.4.2, R1 + EMOM for 10 min 5 KB DL 5 burpees to Height + 1ft target Performance A.1  DL, 4.3.2.1, R45 (no ME.. but tough sets) A.2  Weighted Dips, 4 x 5, R2 + EMOM for 10 min 4 DL @ 145/95 3 HPC @ 145/95 2 Shoulder to OH @ 145/95 *scale up to 155/100# if you can Competition A. Back Squat, R2 10 @ 60%, 8... MORE »

Thursday 5/24/2012

Fitness A.  Bench Press – 10 minutes working in sets of 3-4. Focus on FORM and breathing + Bench Press x 3-5 10 sec. Tuck Jump @ max effort rest 2:15-2:30 x 10 Performance A. Bench Press – Work up to a Heavy 2 + Bench Press x 2 15 sec. Row Sprint @ 100% effort, High SPM! rest 2:15 x 10 Competition Make Up / Rest Day MORE »

Wednesday 5/23/2012

Fitness 5 Min AmRap 5 Hng Pwr cleans 5 squat thrusts 10 sit ups 10 box jumps R2 x 4 Performance 12 hang power cleans @ 135/95# + 4 Rounds 30 sec. burpee barbell hops 30 sec. double unders R2 x 4 Competition A. 3 Rounds 50 Double Unders 12 Bounding Box Jumps 10 Knees to Elbows B. Close Grip Bench 10×3, R90 C. SA Row 4×8 each arm, R90 D. 5 rounds 3 Snatches (135/95 lbs) 6 Clean and Jerks (135/95 lbs) 9 Deadlifts (135/95 lbs) MORE »

Tuesday 5/22/2012

Dynamic Warm Up 2-3 Mins Z1 Work 3 rounds Wall Squats x 10 Wall Angels x 10 Back Extension x 10 30s HS Hold mobility Foam Roll Lower Lumbar + Quads Fitness 3 Min 200 meter row AmRap 7 P. Press 7 ring rows, rest 5 min x 4 Performance 12 P.Press, 95/65 21 pull ups 300 meter Row Sprint rest 5 minutes x 5 Competition A. Pwr Clean+Push Jerk 7×1, rest as needed B. Pendlay Row 5×2 R90 C. 6 Min Amrap 3 Deadlift @ 275/205 6 Box Jumps @... MORE »