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WOD Archives: October 2012

Thursday 11/1/2012

Fitness / Performance A. Snatch Work, stay light and work on form. Fit(A). Hang Power Snatch 5 x 3-4, R60 Perf(A) Power Snatch TnG reps 3 x 6-8, R90 + For Time: 500m Row 20 Pwr. Snatch (75/55#) (Fit- 20 KB DLs) 30 Burpees (Fit – 30 Squat Thrusts) 20 Pwr. Snatch (Fit – 20 KB DLs) 500m Row MORE »

Wednesday 10/31/2012

Fitness A. Front Squat – build to a tough set of 5, work towards a 5RM if comfortable. B1. Reverse Lunge – 4 x 5/Leg w/ Db or KB, R45s B2. Bent Over BB Row 4 x 6-8 @ 2021, R45s B3. 200m Run (or Row if raining) x 4, R45s Performance A. Front Squat 1RM Suggested loading – 5@55%, 4@70%, 3@80%, 1@90%, 1@102-103%, 1@105-11% B. Bent Over BB Row 4 x 5-7... MORE »

Sunday 10/28/2012

Fitness and Performance A. Skill and Drill – 12 minutes -Take 12 minutes and work on movements and/or skills that you want to become more efficient at. This is the time to train the movements that you just don’t have a lot of experience with and/or want to improve upon. You can also use this time to make up a strength session from the week if you... MORE »

Saturday 10/27/2012

Fitness 400 meter run + 3 rounds of 30 walking lunge steps 10 squat thruts + 400 meter run Performance A. Thruster – 10 Mins to find a heavy triple + For Time: 400 meter weighted run (35/25#) + 5 rounds for time: 6 thrusters, 125/100# 15 pull ups + 400 meter weighted run (35/25#) Competition A. 20 minutes to establish a 1RM Snatch B. 20 minutes to establish a 1RM Clane and Jerk C. EMOM for 7 minutes: 3 HBBS @ 85% D. For time: 5 Squat Cleans... MORE »

Friday 10/26/2012

Fitness A.1 Deadlift, 3 x 10, 31X1, R30 A.2 FLR, 3 x 45 sec., R90 + 12 minute AmRap 5 push ups 10 kb swings 20 jump rope singles Performance A.1 Sumo Dead lift, 8.6.8.6, 31X1, R30 A.2 Dips, 4 x amrap @ 1/4 bwt, R90 + 5 rounds for time 20 kb swings, 50/35# 15 HR push ups Competition A1. 10X2 Banded Deadlifts @ 55% (of 1RM) + 30% Band Tension- R60 A2. 5X5 Incline Bench Press (30-35″)- heavier than last... MORE »

Thursday 10/25/2012

Fitness A. Back Squat 3 reps every 60 seconds @ 31X0 x 6 B. Hang power clean, 3 x 5, R90s + For Time: 25 back squats @ 31X1 50 back extensions 50 meter bear crawl 400 meter row Performance A. Back Squat @ 55% of 1 RM, 5 x 3 reps, R30s bt. lifts B. Hang power clean, 1 rep every 30 sec for 5 Mins. – start @ 135/75. + For Time: 25 back squats @ bwt... MORE »

Wednesday 10/24/2012

Fitness 10 minute amrap 5 squat thrust 7 ring rows 10 sit ups R5 10 minute amrap 100 meter row 10 box jumps 100 meter run Performance 7 rounds for time: 7 R arm db/kb push press @ tough weight 20 meter waiters walk w/ db 5 T2B 7 L arm db/kb push press @ tough weight 20 meter waiter walks w/ db 5 T2B *suggested weight is 50/35# Competition A. 5X2 Power Snatch- heavy but not maximal, R60s (exactly) B. 5X2 Power Clean + Push... MORE »

Tuesday 10/23/2012

 Fitness Strength A.1  Press x 4 + Push Press x 6 x 3, R1 A.2  single arm db row @ 30X1, 8-10 x 3, R1 Performance Strength A.1  CG Bench press, 4 x 4-6, R60s A.2  weighted mixed grip pull up, 4 x 3-5, R60s Fit / Performance Conditioning 90 sec. amrap shuttle sprints (R90s) + 8 minute amrap 2 Deadlifts (225/155#) 4 Box jumps (24/20″) 6 pull ups Competition A. 7X1 Snatch off High Boxes (at hip)- heavier than... MORE »