WOD’s

  • 9/25/17 WOD

    Skill: 5 min Amrap:
    3 pull up
    6 push up
    9 Squats

    Test: 1 Rep hang Clean

    Test: 1 Rep Dead Lift

  • 9/23/17 LIFT UP AUTISM WOD

    “LIFT UP LUKE”

    5 min AMRAP of:

    • 4 Power Cleans (155/105 lb)
    • 24 Double-Unders
    • 10 Pull-Ups

    We will have a 1 Rep Max Power Clean and Jerk Challenge Prior to the WOD!

  • 9/22/17 WOD

    Skill: TABATA MASH UP:4 rounds
    wall ball
    sit up
    KBS

    Technique:
    Front Squat    : (every 90 secs)
    3-3-3-3-3

    DE: 2 reps @ 65% every 45 Sec: 10 Sets (Yellow bands optional if you max is over 185)

    WOD:
    for time:

    200 m run
    60 sit ups
    400 m run
    50 KBS
    800 m run
    40 Wall Ball

  • 9/21/17 Movement Improvement/Rest-Recovery

    Bonus Snatch Technique Work:

    1: Burgener Warm Up: 5 reps each: DOWN & UP, High Elbows, Muscle Snatch, Behind the Head Push Press, Snatch Lands, Drop Snatch

    2: use 8 sets to build to 65-70 % of your max Snatch with the following:
    Halting Snatch Dead Lift + Hang Snatch + Snatch
    * Hold each catch position for 2 full seconds, you must build every set so start light enough. the focus here is form: quality, fluid movement.

    3: then perform 8-10 sets of: High Hang Snatch + Snatch Balance  @ 55%-60%: Hold each catch position for 2 full seconds,
    (1.1.1 = 1 rep, rest 5-10 sec, 1 rep, rest 5-10 sec, 1 rep)
    rest as needed between sets. these should not leave you fatigued

    Bonus Rowing Work

    For Time:
    Row: 12 x 250
    Rest: 2 Minutes in Between Pieces

    “Movement Improvement” WOD
    -go by feel on the reps
    -Focus on Quality of Movement

    2-3 rounds not for time of:(5-10 reps by feel)

    – Pick Drill x5 (no straps, don’t be in a hurry)
    or
    – Row for 3 min with no straps focusing on “connecting”
    (watch the power curve, make each stroke smoother)
    – Squat Therapy
    – Turkish Get Ups
    – Pull Ups (Strict Pullups, Strict Banded, clean up your kipping/butterfly)
    – Ring Dips
    – Double Unders (20-50 reps)
    – O.H. Squat (Empty Bar)
    – Handstand Hold (45 sec)
    – K.B. Winmills
    – Knee Jumps (Knees to Feet)
    – High Box Jump

    Advanced Movement Improvement
    – Skin the Cat
    – Muscle Ups/Movement Pattern Drill/Negative M.U.
    – Back Roll to Support
    – Pistols
    – Handstand Walk 15 yds.
    – L-Sit for max time
    – Rope Climbing
    – Knee Cleans (pvc/empty bar)
    – 100 Double Unders for time

    • this is not an Open Lifting Day, understand that this day is designed to allow your body to recover, and Weightlifting reps performed should leave you feeling warm and refreshed, not fatigued.
    • If you missed one of this week’s WOD’s you are free to make it up.
  • 9/20/17 WOD

    Skill:
    Tabata This Warm Up(4 intervals each)
    Row
    Single Leg KB RDL
    Double Under
    KBS

    Technique: 8 Min: Dead Lift 5-4-3-2-1 WARM-UP (do not exceed 85% of your max)

    D.E: Banded Dead Lift: 2 reps every 45 sec @ 60% for 10 sets

    WOD: ROW-ROW-ROW YOUR FACE OFF

    8 rounds
    30 sec Max Cal Row
    rest 90 Sec

  • 9/19/17 WOD

    Skill:
    Sprint Dynamics + Run + HSPU

    Technique:
    Shoulder press every 90 secs: 3-3-3-3-3
    D.E: 3 Shoulder Press(Strict Press) every 45 sec for 10 sets @ 65%

    WOD:
    3 rounds for Time:
    400 m Run
    21 Push Press (95/65)
    12 Pull Ups

  • 9/18/17 WOD

    Skill: 3 rounds
    10 Wall Ball
    6 box jumps (30/24)
    2-3 Muscle Up

    Technique: Take 10  min to build to a heavy 2 rep hang Clean

    DE: Hang Clean @ 65%( theses are Squat Cleans) 2 reps every 45 sec for 10 sets

    10 min AMRAP
    3 Muscle Ups
    3 Power Cleans (185/125)
    12 Wall Ball

  • 9/15/17 WOD

    Skill:
    Burgener Warm Up

    take 10 min to Build to today’s Heavy Snatch:

    Technique:
    Front Squat: (every 90 secs)
    3 reps 60%
    2 reps 70%
    1 reps 80%
    3 reps 70%
    2 reps 80%
    1 reps 85-90%

    DE: 3 reps @ 60% every 45 Sec: 12 Sets (Yellow bands optional if you max is over 185)

    WOD:
    15 min AMRAP
    5 HSPU
    10 POWER SNATCH (95/65)
    15 Box Jumps

  • 9/13/17 WOD

    Skill:2-4-6-8
    Sumo Dead Lift High Pull (barbell you are comfortable with)
    Burpee over the bar
    Pull Ups
    Wall Ball

    Technique: 8 Min: Dead Lift 5-4-3-2-1 WARM-UP (do not exceed 80% of your max)

    D.E: Banded Dead Lift: 3 reps every 45 sec @ 55%

    WOD: 3 rounds for time
    5  High Hip Sumo Dead Lift @ 75%
    10 Burpees over the Bar
    15 C2B Pull Ups
    20 Wall Ball

  • 9/12/17 WOD

    Skill:
    10 min Handstand Walking Practice

    Technique:
    Shoulder press every 90 secs: 3-3-3-3-3
    D.E: 3 Shoulder Press(Strict Press) every 45 sec for 12 sets @ 60%

    WOD:
    30 on 30 off:
    5 rounds: Handstand Marching (scale to handstand Hold)
    then 14 alternating rounds of:
    Push Jerk (155/105)
    ROW for Cal.