WOD & Blog

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean
5 x Front Squat
5 x Press
III. Mobility

Impact/Focus: Heavy Thruster Doubles
Warm up as needed before completing the workload below.

Thruster 2-2-2-2-2

Notes: Today’s thrusters will be taken from the floor beginning with either a Power Clean or Clean. If the athlete chooses to clean the weight, they are allowed to move directly into their first thruster from the squat position.

“Cobra Strike”
Complete for time
Run 800m
30-20-10 reps of
Slamball (40/20)
Renegade Rows (50/35)

Notes: The renegade row repetition is as follows from the plank position; push-up, left-arm row, push-up, right-arm row.
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Congratulations to the new Mr. and Mrs. Bai Chen!

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull ups
7 x Shoot-through complex
10 x Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“The Bell Tolls”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB/DB Snatch (32/24, 50/35)
10 x Toes-2-Bar
Row 250m

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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Klokov Press
Warm up using 3 sets x 5 reps each. Increase weight as mobility/technique allows.

Klokov Press 5-5-5-5-5

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“Sugar Daddy”
21-15-9 reps of
Deadlifts (225/155)
400m run after each round

Post times to comments. Workout courtesy of CFNE.

Skill Development
2:00 x Max Double unders
Rest 2:00 then Repeat

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP
6 x Medicine Ball Cleans
8 x Hollow Rocks
8 x Supermans
10 x Air Squat (Wall Therapy
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

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“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP
6 x Medicine Ball Cleans
8 x Hollow Rocks
8 x Supermans
10 x Air Squat (Wall Therapy
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

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“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

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Warm-up Drills
I. Run 800m
II. 6:00 Partner Work
III. Mobility

Impact/Focus: Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for deadliest.

Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.
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“Team Building”
3 rounds with a partner
200m run while partner completes the following each round
Round 1: Max Reps x Handstand Push-ups
Round 2: Max Reps x Goblet Squats (24/16)
Round 3: Max Reps x Pull-ups
Then…
5 rounds with a partner of:
150m sprint on the rower while partner completes max reps of shoulder touches in a plank. No rest, switch immediately after each row.
Then…
7 Rounds each back and forth with a partner
10 x GHD/Abmat Sit ups

Skill Development
40 x Pistols (20L/20R)

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

Complete the following cycle 7 times each round:
1 x Power Clean
1 x Front Squat
1 x Push-Press (into back rack)
1 x Back Squat
1 x Push Press (into front rack)

Notes: For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Releasing the bar prior to completing 7 cycles of the movements is an incomplete complex. Gradually increase the load after each round.

Post sets/reps/loads to comments.

“MedBall Medley”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings (32/24)
10 x Slamballs (40/20)
Rest 2:00
Complete 5 rounds for time of
10 x Medicine Ball Cleans (40/20)
10 x Ring Dips

Post rounds/reps complete to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:20 Handstand Hold
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:

I. Weighted Pull-ups 5-5-3-3-3
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3

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“Wax On, Wax Off”
Complete as many rounds/reps as possible in 14:00 of
25m x DB Walking Lunges (50/35)
10 x Windshield Wipers (5L/5R)
20 x Shoulder Taps (10L/10R)

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload. Technique will be the focus here prior to increasing weights.

Snatch 2-2-2-2-2

Notes: Athletes will reset hips after each repetition at the ground.

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“Pull then Push”
3 rounds for time of
500m Row
12 x Burpees
21 x Box Jumps (24/20)

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Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Ring Rows
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed before completing the following workload. Use your numbers from 08.18.2014 to determine your weights.

4X3 Pause Front Squats (13X1 Tempo) @ 80% of 3RM FS

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“Bodyweight Antics”
10-9-8-7-6-5-4-3-2-1 reps of
Reverse Wall Ball (20/14)
Ring Push-ups
V-ups

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