WOD

WOD

Latest Workouts

2 October 2012

Posted By: Morgan

WOD 2 October 2012:

Warmup: 15 jump/shrug, 15 muscle snatch, 15 wall squats

Strength

5X2 Hang Snatch (2 sec pause, above knee, full squat) – heaviest possible
2a) 5X5 Overhead Squat @ 100% of heaviest above

2b) 5X8 Good Mornings – medium/heavy

10 minutes HS Walk, Handstand Pushup, or Handstand practice

WOD: 10 min AMRAP of : run 200m, 10 push press @ 115/75

1 October 2012

Posted By: Morgan

WOD for October 1 2012

Warmup: 10 inchworms, 25 wall ball, 50 jumping jacks

Strength:

3 X Max Effort Back Squats @ 75% Work with a partner, rest while partner lifts

3 X Max Effort Pullups Rest 1 minute between each effort

WOD: 4 min. AMRAP: Double-Unders Then…5 minutes to establish a 1RM Clean & Jerk. Any style (power/squat/split/push) is allowed. Then…Rest 2 minutes. Then…Complete 50 Burpees.

(During burpees, EMOM including the first minute, complete 5 KB Snatches 53/35. Alternate hands each minute. Lowest burpee score wins.)

28 September 2012

Posted By: Morgan
WOD for 1 October 2012
Warmup: w/ empty barbell x3 (10 deadlift, 10 hang clean, 10 push press, 10 good morning)
With the remaining time in class, complete the following work:
 5X5 One Arm Bent Over Row – heaviest possible, use KB or DB
 5X5 Tempo Deadlifts – medium/heavy,
 Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar,  keeping weight on the heels ALWAYS, then 3 counts back to floor. Concentrate on keeping legs loaded NOT the low back. Maintain vertical shin.
5X5 UB (or as many as possible) Muscle-Ups – rest 1 minute between each set (use most difficult modification)
 row 4x500m
You may organize your work in any order, and this work is for COMPLETION, so you will be working directly against the clock. Have Fun :).

27 September 2012

Posted By: Morgan

WOD for 28 September 2012

Warmup:  x 2 (15 pushups, 15 sec handstand hold, 15 depth jumps)

 Strength
1) 5×1 Split Jerk @ 85% .
2a) 5×5 Push Press
2b) Back Squat: 2×3 @ 65% , 2×3 @ 75%, Max Effort @ 85%

WOD: 4 rounds for total time of: Run 200m, 9 C2B Pullups, 12 Push Jerks 115/75, 15 Box Jumps 20″

Core Work: 3×15 UB GHD Situps

 

26 September 2012

Posted By: Morgan

WOD for Thursday, 26 September 2012

Warmup: x 2 (15 air squats, 15 good morning w/PVC, row 250m)

 Strength
1) 5×1 Clean Halting Deadlift + 1 Clean (yes, full squat) @ 85%
2a) 5×5 Clean Hi-Pull – heaviest possible.
 Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.
2b) 5×50′ Sled Drags – VERY heavy

.WOD: 8 minute AMRAP of: 15 Burpees, 5 Power Cleans 155/115

Core Work: 5 minute AMRAP of: Toes to Bar

 

25 September 2012

Posted By: Morgan

WOD for 25 September 2012

Warmup with PVC rotational movements and overhead squats

 Strength
1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @ 85% (Pause 2 sec just below the knee, return the bar to the ground then pull and recieve a full snatch)
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS – heaviest possible
2b) 5X5 1 1/4 Front Squats @ 70% (try to use the bounce of the 1/4 squat to generate more drive out of the hole)

WOD:

7 Hang Snatches 135/95, 25 Pullups, 7 Back Squats 185/95 (no rack, load 25’s and take bar from the floor), 25 Pushups (hand release), 7 Hang Squat Cleans 135/95,  25  hanging straight leg raise, with toes above hip crease on every rep
(Hang can be anywhere above the knee, but you must pause there on each and every rep of snatches and cleans)

24 September 2012

Posted By: Morgan

WOD for Monday, 24 September 2012

Warmup:  x2 (15 pushup, 15 ring row, 15 overhead squats w/PVC, 10 knee jumps)

 Strength
1a) 5×5 Weighted Ring Dips – heaviest possible
1b) 5×5 Weighted STRICT Pullups
2) 10 minutes Snatch practice/testing. Work whatever portion is your biggest struggle. If you feel you have outstanding technique you may work up to a few heavy/maximal singles.

WOD: 20 minute AMRAP: 30’ Sled Pull 185/135, Row 20 calories, 10 OH Walking Lunges 135/95

21 September 2012

Posted By: Morgan

WOD for 21 September 2012

Warmup:  x2 (10 inchworm + pushup, 10 wall squats, 15 sec handstand hold)

Strength

1)  5×1 Press Cluster (Push Press, Push Jerk, Split Jerk) –heaviest possible
2a)  Back Squat: 2×5 @ 65%, 2X5 @ 75%,  Max Effort @ 85%
2b) 5×5 Floor Press – heaviest possible

WOD:

Run 200m,  10 Deadlifts 275/185,  15 Slapping Pushups,  Run 400m,  8 Deadlifts 275/185,  12 Slapping Pushups,  Run 400m,  6 Deadlifts 275/185, 9 Slapping Pushups Run 200m

 

20 September 2012

Posted By: Morgan

WOD for 20 September 2012:

Warmup:  x 2 (10 lunges (each leg),10 knee jumps, 10 depth jumps, front rack mobility

Strength

1) 5×1 3 Position Clean (Hi-Hang, Hang, Full) – heaviest possible                                 2) 5×3 Clean Pulls @ 115% of above

WOD: 15 minute AMRAP of: 10 Chest2Bar Pullups,  20 KB Swing @ 53/25, 30 Double-Unders
 Core Work: 1a) 3×10 Hanging Leg Raise, 1b) 3×10 Partner Glute/Ham Raise

19 September 2012

Posted By: Morgan

WOD for 19 September 2012

Warmup: Light load, skill specific movements for the snatch. Any part of the Burgener warmup that you need to work on. Take 10 minutes to get loose.

 Strength
 1)    5×1 3 Position Snatch (Hi-Hang, Hang, Full) – heaviest possible
 2a) 10×2 Front Squats @ 70%
 2b) 10×2 Challenging Strict HSPU – These should be hands on plates or parallettes to a depth that is not impossible, but very difficult. You may have to scale after the first few sets.

WOD: 3 rounds for time of:10 Hang (squat) Cleans 95/65, 20 10” Target Burpees (touch a target 10” above highest reach), 30 Wall Ball @ 20/14

 

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