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Workout of the Day (WOD)

May 24, 2013

 

Warm-up 

Jump rope/handstand practice

 

7X3 Bench Press – heaviest possible, rest exactly 90 seconds.

 

3 rounds for time of:

 

30 Pistols

25 C2B Pull-ups

20 Burpees

May 23, 2013

 

For Time:

 

50 Double Unders

9 Bear Complex 155/115

50 Double Unders

7 Bear Complex

50 Double Unders

5 Bear Complex

50 Double Unders

 

*10 Burpee penalty if you put the bar down during the complex. 

May 22, 2013

 

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

 

2) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. 

 

 

21-15-9 of:

 

Deadlifts 315/205#

Box Jumps 30/24″

 

May 21, 2013

 

 Every 40 seconds for 4 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

 

For time:  

Four rounds for time:

 

4 Rope Climbs 15′

12 Push Press 115/75#

16 Sit-ups

 

May 20, 2013

 

1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.

 

2) 5X3 HBBS @ 80% – rest 60 sec.

 

Conditioning

 

4 rounds for time of:

 

Run 400m

5 Burpee Muscle-Ups

14 Ball Slams 50/20#

May 18, 2013

Brie's Final WOD at KOA!  Be ready!

May 17, 2013

 

Strength

 

1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.

1b) 3X10 Bench Press @ 70% – rest exactly 2:00.

 

*Notes: A and B should be UB touch & go reps.

 

Conditioning 

 

For time:

 

100 Double-Unders

50 HSPU (regionals standard)

40 TTB

30 Shoulder to OH 160/100#

90 Lunge Jumps

 

*You can break up the reps as needed. Just ge all of the work done. 

May 16, 2013

Power Cleans 10-1  135/95
Slam Ball 1-10  50/20
 
10 power cleans followed by 1 slam ball, 9 power cleans followed by 2 slam ball etc.

May 15, 2013

 

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

 

2) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. 

 

Conditioning

 

“Jackie”

 

Row 1k

50 Thrusters 45#

30 Pullups

May 14, 2013

 

Every 30 seconds for 4 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

 

Conditioning

 

3 rounds for time of:

 

Run 400m

7 Muscle-Ups

21 KBS 32/24kg

 

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