WODS
12/14/13 Saturday
Performance In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlift (185/115) 14 Chest-To-Bar Pull-Ups 400 Meter Row
12/13/13 Friday
Performance A. Above Knee Hang Power Snatch, build to 1RM B. For time: 12 KB Push Press 5 Bar Muscle Ups 12 Strict HSPU’s 5 Bar Muscle Ups 6 KB Push Press 5 Bar Muscle Ups 6 Strict HSPU’s 5…
12/11/13 Wednesday
ATT MEMBERS: DUE TO THE OPT BIGDAWG COMPETITION THIS WEEKEND WE WILL ONLY BE OFFERING THE 9AM CLASS SATURDAY MORNING. I ENCOURAGE AND HOPE TO SEE EVERYONE STICK AROUND TO CHEER ON YOUR FRIENDS AND COACHES AS THEY COMPETE AMONGST…
12/10/13 Tuesday
Performance :30 sec Row @ 90% (Use same pace as last week. Must be consistent paces!) :60 sec Rest x 20 sets + 15min @ 50% Row/AD/Run Competition Wod will be posted at gym
12/9/13 Monday
Performance A. “Grace” For Time: 30 Clean and Jerks (135/95) B1. DB Walking Lunges – drop sets; 9, 12, 15/leg, rest 1:30 rest *start heavy and decrease slightly each set B2. Ring Rows @ 20×0, 6-9 tough reps x…
12/7/13 Saturday
Performance 5 sets @ 85-90%: 7 Hang Squat Clean Thruster (95/65lbs) 12 Pull-ups 50 Du’s 2min Rest + 10min Rest + For time: 21-18-15-12-9-6-3 T2B Row or AD Cals Competition Wod will be posted at gym
12/6/13 Friday
Performance A. Power Snatch – Build to a 1Rm B. Power Clean – build to a 1 RM C. AMRAP: 3min Mu’s 3min Kipping HSPU’s –or- Wall Walks 3min Rope Climbs 3min Kipping HSPU’s –or- wall walks Competition Wod…
Wednesday 12/4/13
Performance A. Snatch Balance, 1 rep every :30sec for 5min B. Squat Clean and Split Jerk, 1 rep x 9 sets, 1 min rest Loading Examples…3 sets @ 105lb, 3 sets @ 115lb, 3 sets @ 125lb C. 5 sets…
Tuesday 12/3/13
Performance 20 sec Row @ 90%+ effort (shoot for 2-3 sec faster then last week on 500m/avg) 40 sec rest x 30 sets + Row 3000m @ 75% effort –or— AD 300 cals @ 75-80% effort –or— Run 3,000m @…
Monday 12/2/13
Performance A. Squat Snatch Cluster, 1.1.1.1.1.1.1 (7 total) x 3 sets, 3 min *We will work progressions here. Top to bottom. Certain athletes will do high hang power snatch while some will do below knee. If and only if all…
11/30/13 Saturday
Performance 10 sets @ 85-90% effort: 3 Squat Clean @ 115/75lbs 6 Bar Facing Burpees 9 Pull-ups 25 Double Unders (unbroken for advanced athletes) 1 min b/t sets + 10min rest + Extra 3 rounds for time: 15 KBS –…
11/29/13 Friday
Performance A. Squat Snatch, build to a tough 1 rep B. Power Clean Cluster, 1.1 x 5 sets, 2 min rest C. AMRAP in 10 minutes: 3 Bar Muscle-ups 3 Kipping HSPU –or— 3 Chest to Bar 3 Dips 1…
11/27/13 Wednesday
Performance A. Every 60 sec for 5 sets Complete; 3 Snatch Balance *Lite loads, perfect tech! B. Squat Clean and Split Jerk Cluster, 1.1.1 x 4 sets, 2 min – add 5lbs per set C. 8-10 sets @ 85-90%…
11/26/13 Tuesday
Performance 20 sec Row @ 90% effort (high effort but same effort every set!) 40 sec rest (low damper setting) x 20 sets * 2 people per rower maybe 3 if we have too + 10 min active rest (mobility)…
11/25/13 Monday
Performance A. Power Snatch, 1 rep every 30 sec for 10 minutes *If technique is there you may build (in 5lb increments) as you go B. Power Clean and Split Jerk, 1 rep every 30 sec for 10 minutes *If…
11/23/13 Saturday
Performance 7 sets @ 85-90% (high effort!): 5 Front Squat @ 135/95lbs (must pick up from ground) 10 C2B Pull-ups Airdyne or Row 1 minute 3 min b/t sets + 10 min rest + 12,9,6,3 rep rds for time: KBS…
11/22/13 Friday
Performance A. Squat Snatch, build to a 1RM B. Above Knee Hang Power Clean, 3-3-3-3-3, 2min rest Go Heavy! C. For time: 10 Bar Muscle-ups 10 C2B Pull-ups 10 Ring Dips 10 Kipping HSPU -or- Three rounds for time: 10…
11/20/13 Wednesday
Performance For time: 30 Thrusters @ 95/65lb 400m Row –warm-up well, go hard, this will be painful –thrusters HAVE to be unbroken Competition Wod will be posted at gym