WODS
11/17/14 Monday
Performance Three sets, not for time, of: Front-Rack Mobilization x 60-90 seconds K-Star’s Keg Drill Overhead Stretch x 60-90 seconds (Click here for movement demo – starts at 3:15) Banded Hip Series; 5 reps each..7sec holds + A. With a…
11/15/14 Saturday
Performance Team WOD: WOD 1: 3:00 AMRAP Front Squats (95#/63#) *Alternate between partners + Rest 2:00 + WOD 2: 8:00 AMRAP 40 Squats 30 Push-ups 20 Pistols - hold onto rings or to a box for scaled option 10 T2B *Alternate…
11/14/14 Friday
Performance A. Every 90 seconds for 12 minutes (8 sets): 3 Speed Deadlifts @ 55-60% 1RM *Absolutely no touch and go reps. Reset every rep! B. AMRAP in 15min of: 30 Box Jumps, 30/24 30 CTB Pull-Ups 30 KBS, (2pd) 30…
11/13/14 Thursday
Performance 4 x 250m Row @ 95-97%, rest 4 min + 10 min + 5 sets @ 85-90% effort: 30 sec Burpees 30 sec Box Jumps – 20″ – step down 30 sec KBS – 24/16kg 90 sec recovery …
11/12/14
Performance A. For Time: 10-8-6-4-2 Strict HSPU or L-Seated DB Press 5-4-3-2-1 Strict pull-ups B. EMOM for 30min: Min 1: Max Burpees Min 2: Max Cals on AD Min 3: Max Abmat Sit ups Min 4: 200m Shuttle Run…
11/11/14 Tuesday
Performance A. Build to a 1RM Power Snatch in 10min B. Snatch Pull (above knee); Build to a tough set in 8-10min + With a Running Clock for 19min: AMRAP in 3min of: 3 Power Snatch (115/75) 20 DU -Rest…
11/10/14 Monday
Performance A. Power Clean (pause at end of first pull) + Hang Clean + Jerk -In 10min build as far as technique allows B1. Banded Gd Mornings @ 30×1; 6-8 reps, rest 20sec B2. GHD Back Extensions (rounded back) @…
11/8/14 Saturday
Att Members: We will only be running 1 class today at 9am. The 10am class and 11am Open gym will be cancelled. -Come support our Calibrated Teams as we have many first timers competing at Barbells & Bacon!! Calibrated Teams:…
11/7/14 Friday
Att Members: We will only be running 1 class this Saturday the 8th at 9am. 10am class and 11am Open gym will be cancelled. -Come support our Calibrated Teams as we have many first timers competing at Barbells & Bacon!!…
11/6/14 Thursday
Performance 10 minutes of work @ 75% effort: 500m Row or .75 miles on AirDyne 15 OHS @ 45/35lb –5 min recovery 10 min @ 75%: 400m Row or .5 miles on AirDyne 5 Slow Knees to Elbows 20 Walking…
11/5/14 Wednesday
Performance A. Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch *Take 3-4 sets to build then perform 1 set at prescribed load B. Power Clean + Hang Squat Clean + Squat Clean…
11/4/14 Tuesday
Performance A1. Weighted GHD Hip Extensions @ 3012; 8 reps x 4 sets, rest 20sec A2. 1 Arm DB Row @ 2111; 6-8/arm x 4 sets, rest 2min B. With a running clock, Teams of two complete as much…
11/3/14 Monday
Performance A. Thruster; 6 reps x 6 sets, rest 2-3min b/w sets *Build to something heavy while maintaining PERFECT posture and use that weight for all sets. B. On a Continuous clock: Perform 7-6-5-4-3-2-1 (Pull-ups) 14-12-10-8-6-4-2 (Burpee Box Jumps, 24/20)…
11/1/14 Saturday
Performance Teams of 2 complete: (1 athlete works at a time): AMRAP in 8min of: 12 Alternate KB Snatches (50/35) 200m Row *Partner “A” starts on KB Snatch. When Partner “A” finishes all Snatches he/she tags partner “B”. Partner “B”…
10/31/14 Friday
Performance A. Front Squat; 3 reps x 10 sets, same weight across B. For time: 10-8-6-4-2 Clean and Jerk, 115/75 *2 rounds of “Cindy” after every set 5 pullups 10 Push-Ups 15 Air Squats Competition Wod will be posted…
10/30/14 Thursday
Performance 4 minutes of work @ 85-90% effort: 7 Wall Balls 25 Double Unders –4 min recovery 4 min @ 85-90%: 5/arm KB Snatch 10 Walking Lunges –4 min recovery 4 min @ 85-90%: 10 Burpees – no jump @…
10/29/14 Wednesday
Performance A. Over Head Squats @ 4211; 3-5 reps x 4 sets, rest 90 sec B. EMOM for 8 min; Snatch Balance *Focus is on transition under bar and solid receiving position…not load! C. EMOM for 10min; High Hang Snatch…
10/28/14 Tuesday
Performance A. 4 rounds @ 75% effort: 3 Strict HSPU/3 L-Seated DB Press/or 1 wall walk 6 Strict Toes to bar 12 Air Squats 100m Run *focus is on perfect positions and continuous movement *Same output each round B.…