W.O.D. – Workout of the Day


April 21 2014


Announcements

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of your (1RM + 20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Back Squat: 5,3,1

Set 1: 5 reps at 75% of base number

Set 2: 3 reps at 85% of base number

Set 3: 1+ reps at 95% of base number

WOD

AMRAP 7 min

400m row

12 Thrusters (95/65)

rest 3 min

AMRAP 7 min

10 Deadlifts (185/135)

15 Pullups

20 UNBROKEN Double Unders (sub 60 unbroken singles)

April 19 2014


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Announcements

Skill: HSPU, Handstand Holds for 10 mins

WOD:

10 KB Swings (53/35)

10 Box Jumps (24/20)

10 HSPU

400m run

3 rounds for time

Rx: Kipping HSPU

RxA: Strict HSPU

April 18 2014


Announcements

SWOD

A1) Tempo Ring Rows 4×8 40X0

A2) Tempo Diamond Pushups 4×8 3020

Rest 1 min after A2

WOD

EMOM 12min

4 Hang Squat Cleans

Rx: 135/95

RxA: 155/115

April 17 2014


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Announcements

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of (your 1RM +20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Deadlift: 3×3

Set 1: 3 reps at 70% of base number

Set 2: 3 reps at 80% of base number

Set 3: 3+ reps at 90% of base number

WOD

5 Bar Muscle ups (Sub 10 CTB Pullups)

10 Burpee Ball Slams (30/20)

20 Double Unders (60 singles)

200m run

4 Rounds for time

April 16 2014


Announcements

Skill: Double unders and drills practice for 10 minutes

WOD

AMRAP 8 minutes

30 Wall Balls (20/14)

15 Toes to Bar

rest 1 min, then

800m run for time

April 15 2014


Announcements

SWOD

Push Press 6×2 AHAP

WOD

21-15-9

Front Squats

KB Swings

Rx: 135/95 and 53/35

RxA: 155/115 and 70/53

April 14 2014


Announcements

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of (your 1RM +20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Back Squat: 3×3

Set 1: 3 reps at 70% of base number

Set 2: 3 reps at 80% of base number

Set 3: 3+ reps at 90% of base number

WOD

5 Hang Snatches (95/65)

6 Alternating Overhead Lunges (95/65)

7 Pullups

200m run

5 Rounds for time

April 12 2014


Announcements

SKILL: Kipping with active shoulders, progress to Kipping pull-ups or bar muscle ups

WOD

Tabata jumping lunges

Rest 2 min

Tabata sit-ups

Rest 2 min

Tabata Burpee broad jumps (6′/4′)

Rest 2 min

Tabata calories rowed

April 11 2014


Announcements

SWOD

A1) Weighted pull-ups 5×8

A2) Weighted Push ups 5×8

WOD

5 Squat Cleans

10 HR pushups

400m run

3 rounds for time

 

RX: 135/95, RXA: 185/135

April 10 2014


RIP Ultimate Warrior 1959-2014.  Hey, we all have our idols growing up.

RIP Ultimate Warrior 1959-2014. Hey, we all have our idols growing up.

Announcements

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of your (1RM + 20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Deadlift: 3×5

Set 1: 5 reps at 65% of base number

Set 2: 5 reps at 75% of base number

Set 3: 5+ reps at 85% of base number

Then, Push Press 5×3, AHAP

WOD

AMRAP 7 min

Max Double unders

Top of every minute, starting at 0:00:

10 Goblet Squats (70/53)

10 Box Jumps (24/20)

Scaled is singles, score is total double unders or singles