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WOD Archive for July 2013

July 19, 2013

1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation

July 18, 2013

 100 double unders, 50 chest to bar pull-ups, 40 burpees, 30 shoulder to overhead (135#), 20 box jumps (30") 10 handstand push-ups

July 17, 2013

7x2 Bench Press
4 Rounds For Time of
400m run
7 HSPU
14 Sit-ups

July 16, 2013

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
Conditioning
For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

July 15, 2013

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then (no rest)-
2:00 ME Double-Unders

July 13, 2013

July 12, 2013

HBBS 8X4 @ 80% – rest at least 2 minutes
Conditioning
10:00 AMRAP
100m Farmers Carry 70/53
10 Burpees

July 11, 2013

Nancy" with a twist
Five rounds for time of:
- 400 meter run
- 20 Russian V-Twists with med ball (m:20lbs f:14lbs (L/R=1 rep)
- 15 Overhead Squats (m:95lbs f:65lbs)

July 10, 2013

HBBS 7X5 @ 75% – rest at least 2 minutes
BBG
1) 10 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
2) 10 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max

July 9, 2013

5X1 Snatch
5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
Conditioning
60 C2B Pullups for time*
*EMOM including the first minute – 5 Burpees

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