WOD – Mon 5.6.2013
Strength 7X3 Deadlifts @ 80% 1RM – rest exactly 60 seconds. then Conditioning “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips
WOD – Sun 5.5.2013
Perform a WOD that you missed from this week. Post time/score/load to comments the day the WOD was posted.
WOD – Fri 5.3.2013
Strength 5X3 Tempo HBBS @ 75% – rest 60 sec. then Conditioning For time: 40 Burpees 50 Double-Unders 30 Burpees 50 Double-Unders 20 Burpees 50 Double-Unders Row 1K
WOD – Thur 5.2.2013
Skill Rope Climbing then Conditioning 3 rounds for time of: 4 Rope Climbs 15′ 12 Push Press 115/75# 16 GHD Sit-ups Mobility/Core Majority rules
WOD – Wed 5.1.2013
BBG EMOM for 7 minutes: 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% *Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip. then Conditioning For time: 20 Wall Balls 20/14# 20 Pull-ups 20 Wall Balls 20/14# 20 Box Jumps 24″ 20 Wall Balls 20/14# 20 Ring Dips 20 Wall Balls 20/14# 20 KBS 32/24kg 20 Wall Balls...
WOD – Tues 4.30.2013
BBG 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec. then Conditioning 4 rounds for total working time of: 12 Deficit HSPU 15 TTB Row 500m or 400m Run Rest 1:1
WOD – Mon 4.29.2013
Strength 7X3 Deadlifts @ 80% 1RM – rest exactly 60 seconds. then Conditioning 10 minute AMRAP of: 10 Pullups 15 Hang Power Snatches @ 75/55# 20 Pushups
WOD – Sun 4.28.2013
Perform a WOD that you missed from this week. Post time/score/load to comments the day the WOD was posted.
WOD – Fri 4.26.2013
BBG 5X2 Snatch @ 75-85% – rest 90 sec. Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset. then Conditioning 12 minute AMRAP of: 7 Hang Power Cleans 135/85# 14 Burpees 21 Lateral Box Jumps 20″ (touch top)
WOD – Thur 4.25.2013
Conditioning 4 rounds for reps and cal of: ME UB Deficit HSPU ME calorie row Within a 2 minute round complete, first, ME UB Deficit PU, and then with remaining time row as many calories as possible. Rest 2 minutes in between each round. Score is the total amount of HSPU plus calories performed throughout the workout. Mobility or Core Majority rule. Class decision for either mobility or additional core work
WOD – Wed 4.24.2013
BB Gymnastics 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec. *Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep. then Conditioning For time: 100 UB Double-Unders 25 Pullups 15 GHD Situps 75 UB Double-Unders 25 Pullups 15 GHD Situps 50 UB Double-Unders 25 Pullups 15 GHD...
WOD – Tues 4.23.2013
Strength 7X3 Deadlifts @ 70% 1RM – rest exactly 60 seconds. then Conditioning 5 rounds for time of: 25 Split Jumps 5 Power Snatches 105/70# 25 HR Push-ups
WOD – Mon 4.22.2013
Strength 1X20 HBBS Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep. then Conditioning For time: Run 400m 21 KB (2 KBs) Push Press 24/16kg 21 TTB Run 400m 15 KB (2 KBs) Push Press 24/16kg 15 TTB Run 400m 9 KB (2 KBs) Push Press 24/16kg 9 TTB