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WOD Archive for September 2013

October 1, 2013

1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
Conditioning
1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
 

September 30, 2013

15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.
Conditioning
15 min AMRAP of:
100m run
30 Lateral Jumps over platform
100m run
15 C2B Pull-ups

September 28, 2013

Partner WOD
30 AMRAP
One partner runs 400M
One partner works through
3 Shoulder to over head  135/95
3 Hang power clean
3 Front squat
3 Power Clean
3 Deadlift
when partner returns from run they pick up where partner left off in the AMRAP

September 27, 2013

40:00 to complete 2 of the following:
HBBS: 1X5@65%, 3X5@75% – rest exactly 2:00.
Front Squat: 4X5@65% – rest 60 sec.
4X5 Close Grip Bench Press  - heavier than last week, rest 60 sec.
3XME C2B Strict Supinated Pullups – rest 60 sec.
Hero WOD "Brehm"
For Time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

September 26, 2013

5 Rounds
10 Deadlift 225/185
50 Double Unders
20 Toes To Bar

September 25, 2013

15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).
Conditioning
For time:
20 Push Press 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#

September 24, 2013

1) HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest as needed.
2) Front squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.
Conditioning
3 rounds for reps and distance of:
1:00 ME C2B Pull-ups
3:00 Max Trips Sled Pull 100′ – heavy
 

September 23, 2013

15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).
Conditioning
7 rounds for total time of:
Run 200m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#

September 21, 2013

Partner/Team WOD

September 20, 2013

You will have 40:00 to complete 2 or more of the following
1) HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
2) Front Squat: 4X5@60% – rest 60 sec.
3) 4X5 Close Grip Bench Press – heaviest possible, rest 60 sec.
4) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
Conditioning
Helen
3 RFT
400 meter run
53/35 Kettlebell swing x 21
Pull-ups x 12 reps
 

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