WOD & Blog
Congratulations to Tracey and Elizabeth on their amazing performance this past weekend at the Festivus Games. Elizabeth took 1st Place, and Tracey took 2nd place in their division! This was Elizabeth’s first competition and Tracey’s second. They have both made huge progress lately and we’re excited for more great things in the future from them both.
Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Assistance Pull-ups
7 x Medicine Ball Cleans (40/20)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the following workload based of your current 5RM.
Back Squat 5-5-5-5 (85% of 5RM)
Notes: Today we will be using percentages from your Back Squat 5RM set on 04.06.2015.
Post loads to comments.
“DT Ladder”
Complete as many reps as possible in 12:00 following the rep scheme below.
2 x Deadlift (135/95)
2 x Hang Power Clean (135/95)
2 x Push Press (135/95)
4 x Deadlift
4 x Hang Power Clean
4 x Push Press
6 x Deadlift
6 x Hang Power Clean
6 x Push Press
Notes: Athletes will continue to add 2 repetitions to each movement each round for as long as possible.
Post reps completed to comments.
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Step up your tank game!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Run Intervals
Complete the following run intervals.
Run 200m: Rest = Time
Run 400m: Rest = Time
Run 200m: Rest = Time
Run 400m
Post times to comments.
“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Hang Snatch (Knee)
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.
Snatch 2-2-2-2-2
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“Uknukn”
Complete for time
30-20-10 x Row (kCal)
15-12-9 x Sumo Deadlift High Pull (95/65)
30-20-10 x Toes-2-Bar
Post times to comments.
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Warm-up Drills
I. Row 3:00
II. Warm-up/CFNE Bulletproof Shoulders
III. Mobility
Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Bench Press 5-5-5-5-5
Post loads to comments.
Impact/Focus: Walking Lunges
Warm up as needed. Athletes will have 3 attempts to move a maximum load for 10 steps of walking lunges.
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Muscle-ups
Against a 15:00 Running Clock work through one of the following levels of progression.
Muscle-up Work
I. Muscle-ups (CFGS) 5 sets of 3+ reps
II. Deadhang Muscle-ups 2-2-2-2-2
Muscle-up Transition Work x 15 reps followed by
IIIa. Deadhang Pull-ups 5-5-5-5-5
IIIb. Ring Support 5 x :20 hold
Post option completed to comments.
“Zero Order Intentionally”
Complete 4 rounds for time of
7-7-7-7 reps x Clean & Jerk (135/95)
30-25-20-15 reps x GHD Sit-ups
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep max for Back Squat.
Back Squat 3-3-3-3-3
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“Mandatory Fun”
Against a 15:00 Running Clock complete the follwing
Run 800m
In the time remaining complete AMRAP of:
5 x Handstand Push-ups
12 x ‘Unbroken’ KB Swings (32/24kg)
Have fun!!
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 2:00
II. 6:00 AMRAP of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Wall Squats (PVC Overhead)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase load as form allows.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.
Hearts = Push Press (95/65)
Diamonds = Toes-2-Bar
Clubs = V-ups
Spades = Medicine Ball Cleans (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
Enjoy!
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Walking Lunges
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility
Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5
Part II
Accumulate :30 of the following
I. L-sit Hold
II. Ring Support
Notes: Choose the appropriate option based off your current level of progression. Those choosing weighted dips should work towards a maximum effort. Athletes still developing strict ring dips should complete option 3. Part 2 is to be completed after your final set. Athletes should strive to achieve a full l-sit hold if possible.
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“Neophyte”
Complete 5 rounds for time of
20 x Wallball (20/14)
10 x Box Jumps (30/24)
Post times to comments.
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Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Thruster 1RM
Against a 15:00 running clock find a new one rep maximum Thruster
Thruster 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post loads to comments.
Impact/Focus #2: Snatch Grip Deadlift
Warm up as needed (3 sets x 3 reps) before completing the workload below.
Snatch Grip Deadlift 2-2-2-2-2-2 (Increasing)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
Complete 5 rounds for quality of
10 x Weighted GHD Sit-ups (25/15)
Notes: This a recommended skill development as you may see this movement appear in the near future. Hint. Hint.
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Announcements: Our April on-ramp begins tonight April 7th at 6:00pm
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Push-ups (CFGS)
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Row Intervals
4 rounds of
Row 1:00 Sprint
Row :30 Recovery Pace
Rest 2:00
Then 4 rounds of
Row :30 Sprint
Row :30 Recovery Pace
Post total distance of both sections to comments.
“Cherry Bomb”
Complete 20-15-10-5 reps of
Power Clean (135/95)
Lateral Burpees
Post times to comments.
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