WOD 130722

Posted: July 22, 2013 in Daily WOD

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7/22/13 Workout: 6:15

Strength:
1) Squat prep: EMOM for 5 minutes, 1 hang squat clean at 70%.
2) Squat Test (1RM HBBS, 1RM FS or 5RM HBBS). Warm up to 85%, walk out with 110% of projected, then perform maximal attempts.

Weightlifting/Gymnastics:
1) 10mins to work to a heavy snatch deadlift + low hang snatch. Then 3×2 at 90% of that.
2) 10min to work to a heavy clean deadlift + low hang clean + jerk. Then 3×2 at 90% of that.
3a) 4xME strict HSPU/Ring dips.
3b) 4×5 weighted pull-ups, AHAP.

WOD:
2mins ME weighted push-ups, then without rest,

6min AMRAP of:
25 Russian KB swings (70/53)
50 Double unders.

Then without rest, 2 min ME burpees.

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WOD 130701

Posted: July 1, 2013 in Daily WOD

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He’s coming…


7/01/13 Workout: 6:15

Weightlifting:
1) Squat
2) Every 1:30 minutes for 9 minutes, 3 position snatch high to low (hi hang, above knee, 2″ off the ground). Start at 60%, AHAP.
3) Every 2 minutes for 12 minutes, 3 position clean high to low (hi hang, above knee, 2″ off the ground), + 2 jerks. Start at 60%, AHAP

Strength:
1a) 3×5 push press. AHAP.
1b) 3×5 weighted pull ups. AHAP.

WOD:
1min ME T2B then without rest,

2 rounds of:
ME UB ring dips, run 400m, rest 1:1.
ME UB Deficit HSPU (10 minimum), row 500m, rest 1:1.

Then without rest, 1mim ME T2B.

WOD 130617

Posted: June 17, 2013 in Uncategorized

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6/17/13 Workout: 6:15

Weightlifting:
1) 3×5 HBBS @ 90%+
2) 5×2 snatch off blocks from above the knee.
3) 5×2 clean off blocks from above the knee, jerk dip on 2nd clean.
4) 10-15 minutes to work to a heavy rack jerk.

Strength:
1a) 3×3 three stop clean pull, AHAP, rest 60 sec.
1b) 3×5 pendlay rows, AHAP, 60 sec.
1c) 3×5 weighted ring dips, heavier than last week, rest 60 sec.

WOD:
12 minute AMRAP:
7/5 strict HSPU
10 T2B
25 UB DU
200m Shuttle (50m increments)

WOD 130610

Posted: June 10, 2013 in Daily WOD

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Late night sledge session.


6/10/13 Workout: 6:00

Weightlifting:
20 minutes to work to a 1RM clean and jerk.

Strength:
1) 3×3 front squat, AHAP, all sets > 90%.

2a) 3×3 clean 1st pull w/ 2 sec pause, AHAP, rest 60 sec.
2b) 3xME strict HSPU + ME kipping, (Flat, deficit, more deficit). Rest 60 sec.
2c) 3×5 weighted pull ups, (regular grip, reverse grip, wide grip). AHAP, rest 60 sec.
2d) 3×5 weighted ring dips, AHAP, rest 60 sec.

WOD:
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WOD 130524

Posted: May 24, 2013 in Uncategorized

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Shit.


5/24/13 Workout: 5:15p.m

Strength:
20mins to work up to a 1rm deadlift.
3×5 HBBS at 90%+

Assistance:
3rds not for time of:
2 rope climbs
50 double unders
10 HSPU
10 toes to bar.
Rest as needed.
*Weather permitting. Otherwise
a) 3x ME strict HSPU
b) 3x ME strict pull ups

WOD:
For time:
21-15-9 of:
Deadlifts (315/205#)
Box Jumps (30/24″)

Then 3×20 GHD sit-ups.

WOD 130523

Posted: May 23, 2013 in Daily WOD

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The greatest day of my life.


5/23/13 Workout: 6:45

Strength:
20mins to work up to a 1rm deadlift.

Assistance:
3rds not for time of:
2 rope climbs
50 double unders
10 HSPU
10 toes to bar.
Rest as needed.
*Weather permitting. Otherwise
a) 3x ME strict HSPU
b) 3x ME strict pull ups

WOD:
For time:
21-15-9 of:
Deadlifts (315/205#)
Box Jumps (30/24″)

Then 3×20 GHD sit-ups.

WOD 130506

Posted: May 6, 2013 in Daily WOD

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5/6/13 Workout: 6:30

Strength:
1) 7×3 bench press, AHAP. Rest 60 sec.

2) 5×5 tempo HBBS at 75%. 3 count in bottom.

3) 10 min skill work (handstands, muscle up, DU, etc).

WOD:

a) 3x200m sled drag
b) 3xME strict ring dips
c) 3×20 UB GHD Sit-ups

*Not for time.

WOD 132904

Posted: April 29, 2013 in Daily WOD

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It’s coming…


4/29/13 Workout: 6:15

Weightlifting:
15min to 1RM Snatch
15min to 1RM Clean and Jerk

Strength:
1a) 5×3 bench press, AHAP.
1b) 5×3 tempo HBBS @ 75%. Quick descent, 5 sec in rock bottom, quick ascent. Rest 60sec.

WOD:
For time:
10 strict HSPU
25 T2B
200m Run
15 kipping HSPU
20 T2B
200m Run
20 weighted push ups
15 T2B
200m Run
25 HRPU
10 T2B
200m Run

WOD 132504

Posted: April 25, 2013 in Daily WOD

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I’d Hit That


4/25/13 Workout: 6:30

Weightlifting:
Clean and Jerk 5×2 at 75-85%. No moving up unless tech is 100%.

Strength:
1a) 4×3 clean 1st pull at 100%+ 1rm snatch
1b) 4×2 1 and 1/4 front squats. AHAP. Rest 60sec.

10min Handstand Practice

2a) 3×3 weighted pull ups
2b) 3×10 weighted GHR.
2c) 3xME butterfly pull-ups
2d) 3xME unbroken, strict T2B.

WOD:
*Sometime during part 2, 4min max distance sled drag (200/140). 50m forward walk, 50m backwards walk.

WOD 130422

Posted: April 22, 2013 in Daily WOD

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Snoco CrossFt Spring Throwdown


4/22/13 Workout: 6:30

Weightlifting:
Snatch 5×2 at 75-85%. No moving up unless tech is 100%.

Strength:
1a) 5×3 snatch 1st pull at 100%+ 1rm snatch
1b) 5×2 tempo HBBS at 75%. Quick descent, 5 sec in bottom, quick ascent. Rest 60sec.
2a) 3x ME strict deficit HSPU + kipping
2b) 3x ME unbroken T2B.
2c) 3×5 KB TGU, AHAP. Rest 60s.

WOD:
Run 3x400m. Rest 2:1, 1.5:1, 1:1