WOD

WOD

WOD

Latest Workouts

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

 

18 September 2012

Posted By: Morgan

WOD for 18 September 2012

Warmup: 15 wall squats, 10 lateral lunges (each leg), 10 dips, shoulder mobility

STRENGTH: 10 minutes to Establish a 1RM Back Squat.

WOD:  “Amanda” 9-7-5 of: Muscle-Ups, Snatches (full squat) 135/95

Check out Amanda’s story HERE

17 September 2012

Posted By: Morgan

WOD for 17 September 2012

Warmup: 2x ( 5 inchworm, 5 samson  lunge (each side), 10 knee jumps, 10 pushups)

STRENGTH

1) 10 minutes to establish a 1RM Power (Push) Jerk.

2) 3X3 Power Jerks @ 85% of above

WOD : For Time: “Karen” Wall-ball 150 shots @ 20/10

Core Work: 3X20UB GHD Situps

14 September 2012

Posted By: Morgan

WODfor 14 September 2012

Warmup: x 2 (row 500m, 10 samson lunges (each leg), 10 inchworms) (use this to warmup and get loose, row should be a steady pace but not all-out)

WOD:  “Lumber Jack 20″

20 Deadlifts 275/185, 400m Run, 20 KB Swings 70/44,  400m Run, 20 OHS 115/75,  400m Run,  20 Burpees,  400m Run, 20 Pull ups, 400m Run,  20 Box Jumps 24″/20”,  400m Run,  20 DB Squat Cleans 40/30,  400m Run

Share equipment as needed. All reps of each movement must be complete before moving on to next movement. You can start wherever you like, but make sure you hit everything  before you call “time”. Have Fun :).

 

13 September 2012

Posted By: Morgan

WOD for Thursday, 13 September 2012

Warmup: Burgener Warmup w/ empty barbell

STRENGTH

1) 15 minutes to establish a 1RM Snatch (please, for the love of all that is good and right, catch it at the bottom.)

2) 3×3 Touch and Go Power Snatch @ 85% of #1.

WOD:  “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight, Bench press: body weight, Power Clean: 3/4 body weight

Cash Out: Handstand Walk practice or handstand hold variations against the wall. Be creative with your holds, see if you can come up with something unique.)

12 September 2012

Posted By: Morgan

WOD for Weednesday, 12 September 2012

Warmup: 3 x 5 (pushups, ring rows, ovhead squat, good morning w/PVC)

Strength

1a) Bench Press: 5×5 @ 60%

1b) 5 x Max Effort STRICT Pullups

2)15 minutes Snatch practice/testing. Work whatever portion is your biggest struggle. If you feel you have AWESOME technique you may work up to a few heavy/maximal singles.

WOD:10-8-6-4-2 of: Deadlift 315/205, Box Jumps 30/24”

Some simple work today, should be fun. Snatches should all be AS DEEP AS POSSIBLE. Get speed under the bar, get your ass to your  ankles, get comfortable with it. Happy Hump Day :).

Peace.Tobais.

11 September 2012

Posted By: Morgan

WOD for Tuesday, 11 September 2012

Warmup: 15 wall squats, 10 knee jumps, 10 depth jumps, shoulder mobility w/PVC

Strength

1) 10 minutes of Split Jerk practice/testing. If everything feels good, work up to a few heavy singles (possibly new PR). If not, practice footwork and depth in landing.

2a) 5×5 High-Bar Back Squat @ 60% (of 1RM)

2b) 5×3 Push Press – heaviest possible

WOD: 4 rounds for total time of: Run 400m, 10 Muscle-Ups (for this workout, use a modification for muscle-ups instead of performing dips and pushups)

Core Work: 3×5 TGU– heaviest possible (yes, that means 3 reps on each side, consecutively)

I encourage you to take some time today to reflect on how blessed we are to enjoy the lives we live. I am often reminded of what happened at the Twin Towers in 2001, and I think often how that event influenced the journey that brought me to where I am today.

10 September 2012

Posted By: Morgan

WOD for Monday, 10 September 2012

Warmup: 10 samson lunge (each leg), 10 inchworms, 10 lateral lunges (each leg), 10 knee jumps

Strength

1)   5×1 Power Clean + (full squat) Clean– heaviest possible, rest 90 sec.

2)   5×5 Clean Grip Bent Over Row – heavier than last week

WOD: 3 rounds for time of: 5 Squat Cleans 185/120, 50 Double-Unders, 50’ HS Walk (30 sec handstand hold may be substituted.)

Core Work: 1a)3×15 Hanging Leg Raise, 1b) 3×10 Weighted Hip Extension (lie on your back, bottoms of feet on the floor, shoulder width apart. place weight plates on your pelvis, then aggressively press into your heels and squeeze your butt tight.)

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