WOD & Blog

Warm-up Drills
I. Row 750m
II. 2 rounds of
5 x Chin-ups
7 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Hang Clean 3-3-3-3-3
Warm up as necessary before completing the following workload.

Hang Clean 3-3-3-3-3

Notes: All 3 repetitions are from the hang position. The bar does not touch the ground until all 3 reps are completed.

Post sets/reps to comments.

“Atlas Endures”
For time
30 x Overhead Squat (115/75lbs)
30 x Toes-2-Bar/K2E’s
20 x Power Snatch (115/75lbs)
20 x Toes-2-Bar/K2E’s
10 x Squat Snatch (115/75lbs)
10 x Toes-2-Bar/K2E’s

Post scores to comments.

Awesome job by all the athletes that competed last night in the New England Affiliates League

Warm-up Drills
I. Row 2:00
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

Impact/Focus: Back Squat
Continue with squat cycle by working through the following sets/reps
I. Back Squat
8 x 65%
6 x 75%
4 x 85%
4 x 90%

Post sets/reps to comments.

“Lokie’s Last Laugh”
5 rounds for time
Row 200m
10 x GHD/Abmat Sit-ups
Rest 4:00
Then…
100 x Burpees for time.

Post times to comments.

“Nutts”
For time
10 x Handstand Push-ups
15 x Deadlifts (250/200lbs)
25 x Box jumps (30/24”)
50 x Pull-ups
100 x Wallball shots (20/14lbs)
200 x Double-unders
Run 400 meters (w/45lb Bumper)

Notes: Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Post scores to 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 Balls (20/14lbs)
III. Mobility

Impact/Focus: Clean & Pull-up EMOTM
Complete the following movements every minute on the minute for 14:00

Even: 3 x Squat Clean (75-85% 1RM)
Odd: Pull-ups Ladder (4-5-6-7…)

Post loads to comments.

“Blackjack AMRAP”
Complete as many rounds/reps as possible in 12:00 of
9 x Burpees
15 x GHD/Abmat Sit-ups
21 x Double-unders

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Pull-ups
10 x Hollow Rocks (2ct)
15 x Wall Squats
III. Mobility

Impact/Focus: Back Squat/Front Squat
Continue with your current plan for the squat cycle.

I. Back Squat
5 x 65%
5 x 75%
5 x 75%
5 x 80%

II. Front Squats
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“Sure Fire”
For time
Row 250m
15 x Handstand Push-ups
9 x Snatch (115/85lbs)
Row 500m
12 x Handstand Push-ups
7 x Snatch (115/85lbs)
Row 750m
9 x Handstand Push-ups
5 x Snatch (115/85lbs)

Post scores to comments.

Warm-up Drills
I. Run 400m
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

“Fight Camp”
Each of the following 5 Rounds has a 4:00 time limit, the remainder of which is used to execute as many repetitions as possible for the prescribed movement.
400m Run / Max Reps x Wallball (20/14lbs)
Rest :30
400m Run / Max Rep x Sumo Deadlift High Pull (75/55lbs)
Rest :30
400m Run / Max Rep x Box Jumps (24/20”)
Rest :30
400m Run / Max Rep x Push Press (75/55lbs)
Rest :30
400m Run / Max Kcal x Row

Post reps per movement/rounds to comments.

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: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM

Warm-up as necessary before working up to a single rep Clean & Jerk PR/1RM. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position.

Post loads to comments.

“Cupped”
For time
100 x Double-unders
5 Rounds
7 x KB Swings (32/24kg)
12 x Ring Dips
Then…
50 x Knees-2-Elbows

Post times and # of sets to comments.

Skill Development
Address front rack mobility issues.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 60%
3 x 70%
2 x 80%
2 x 90%
1 x 95%

II. Wendler 5-3-1+
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 75%
3 x 85%
1+ x 95%

Post sets/reps to comments.

“Pyramid Jackie”
For time
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row

Post scores to comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 60%
3 x 70%
2 x 80%
2 x 90%
1 x 95%

II. Wendler 5-3-1+
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 75%
3 x 85%
1+ x 95%

Post sets/reps to comments.

“Pyramid Jackie”
For time
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row

Post scores to comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of:
6 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Bench Press 3-3-3-3-3RM
Warm up as necessary (2-3 sets) before working up to a 3 rep maximum effort on Bench Press.

Bench Press x 3-3-3-3-3RM

Post loads to comments.

“The Flow”
Complete as many rounds/reps as possible in 7:00 of
5 x Muscle-ups
7 x Overhead Squats (115/75lbs)
9 x Clapping Push-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 7:00 of
5 x Burpees (6″Target)
7 x Box Jumps (24/20”)
9 x Toes-2-Bar
Rest 2:00
Then…
2:00 x Max Reps of Snatch (115/75lbs)

Post scores to comments.