WOD & Blog

12.16.2013

By Samy Daghir / December 16, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP
10 x Air Squats
2 x Turkish Get-ups (L)
2 x Turkish Get-ups (R)
III. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as needed before completing the following workload.

Front Squat:
5 x 65%
5 x 70%
5 x 75%
5 x 80%
5 x 85%

Post loads to comments.

“Valencia”
Complete as many rounds/reps as possible in 14:00 of
50 x Double-unders
20 x Toes-to-Bar
10 x Clean & Jerk (135/95lbs)

Post rounds/reps completed to comments.

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12.13.2013

By Samy Daghir / December 13, 2013 / 2 Comments

Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of:
5 x Deadlifts (45 lbs)
5 x Sumo Deadlift High Pulls
5 x Front Squats
5 x Push Press
III. Mobility

Impact/Focus: Bench Press 4-4-4-4-4
Warm up as needed before completing the following workload. Increase weights with each set, working as heavy as possible while maintaining proper form.

Bench Press 4-4-4-4-4

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“Black Lung”
Set the C2 Rower monitor to measure ‘average wattage’ and accumulate a total of 2500 watts in as few rounds as possible of
Row (1:00 on x :30 rest)

Notes: Attempt to produce as much power as possible (measured in watts) over the course of each 1:00 work interval. Add each round’s ‘average wattage’ score to those from previous rounds until a cumulative 2500 watts has been attained.

Post number of rounds to comments.

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12.12.2013

By Samy Daghir / December 12, 2013 / 1 Comment

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Push-ups
10 x Hollow Rocks (2ct)
15 x Wall Balls (20/14lbs)

Impact/Focus: Snatch EMOTM
Complete the following 3:00 EMOTMs detailed below. Each movement has three working sets.
EMOTM 3:00 x Power Snatch x 3
EMOTM 3:00 x Hang Power Snatch x 3
EMOTM 3:00 x Snatch x 2

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“Copernicus Vision”
For time
100ft Front Rack Lunges
18 x Handstand Push-ups
18 x Toes to Bar
100ft Front Rack Lunges
15 x Handstand Push-ups
15 x Toes to Bar
100ft Front Rack Lunges
12 x Handstand Push-ups
12 x Toes to Bar
100ft Front Rack Lunges
9 x Handstand Push-ups
9 x Toes to Bar
100ft Front Rack Lunges
6 x Handstand Push-ups
6 x Toes to Bar

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12.11.2013

By Samy Daghir / December 11, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 5:00 Dynamic Warm-up
Crab Walk
Inchworms
Bear Crawl
Walking Lunges w/ Twist
Leg Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“Northern Pass”
21-15-9 reps for time
Power Cleans (135/95lbs)
Box Jumps (30/24”)
Row (kcal)

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12.10.2013

By Samy Daghir / December 10, 2013 / 5 Comments

Warm-up Drills
I. 8:00 AMRAP of
10 x KB Swings (24/16kg)
5 x Toes-2-Bar/K2E
1 x L-Turkish Get-ups (24/16kg)
1 x R-Turkish Get-ups (24/16kg)
II. Mobility

Impact/Focus Training: Press EOMOTM
Every other minute for 12 minutes execute 2 x Press, increase weight per set if possible.

Press 2-2-2-2-2-2RM

Post sets/reps to comments.

“Fluoxetine: Intangible”
For time
40 x KB Snatch (32/24kg)
30 x GHD Sit-ups
15 x Muscle-ups
30 x GHD Sit-ups
40 x KB Thruster (32/24kg)

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12.09.2013

By Samy Daghir / December 9, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 3 rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Overhead Squat 3-3-3-3-3
Warm up as necessary before completing the following:

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Snow Jump”
Complete for time
100 x Double-unders
5 x Burpee Jumping Pull-ups
75 x Double-unders
10 x Burpee Jumping Pull-ups
50 x Double-unders
15 x Burpee Jumping Pull-ups
25 x Double-unders
20 x Burpee Jumping Pull-ups

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12.06.2013

By Samy Daghir / December 6, 2013 / 1 Comment

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Barbara”
5 rounds, individually timed
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats
Rest precisely 3:00 between each round.

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12.05.2013

By Samy Daghir / December 5, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of:
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:
I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

Post loads to comments.

“The Andes”
For time
50 x Mountain Climbers (4ct)
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
Sumo Deadlift High-Pull (65/45lbs)
50 x Mountain Climbers

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12.04.2013

By Samy Daghir / December 4, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of:
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Barbell Complex
Complete the following for 4-6 efforts, increasing weight each set until failure.

1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push/Split Jerk

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“Chip Ahoy”
For time
Run 400m
50 x Double-unders
40 x Wallball (20/14lbs)
30 x Burpees
20 x Overhead Walking Lunges (45/25lbs)
10 x Handstand Push-ups
Run 400m

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12.03.2013

By Samy Daghir / December 3, 2013 / 1 Comment

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up as necessary before working up to a new Deadlift 1 rep maximum.

Deadlift 1-1-1-1-1RM

Post loads to comments.

“Time Zone”
Against an 8:00 Running Clock
Odd Minutes: Max reps x Rope Climbs
Even Minutes: 15 x KB Swings (32/24kg)
Rest 2:00
Then…
Against an 8:00 Running Clock
Odd Minutes: Max kcal x Row
Even Minutes: 15 x GHD/Abmat Sit-ups

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