May
20
10:27 AM10:27

WOD 042016

15m – Dynamics

10m – Muscle Up Transitions on low rings

10m – Pistol Scaling & Brief HPC Review

MetCon – “Nasty Girls”

3RFT:

50 Air Squats

7 Muscle Ups (1:1 Pull Ups)

10 Hang Power Cleans 135/95

*Competitor’s will do Nasty Girls V2 – 3rds of 50 pistols (alt), 7 muscle ups, 10 hang power cleans 175/115

**16m time cap

View Event →
Apr
29
10:27 AM10:27

WOD 042916

15m – Dynamics

15m – Movement Prep

5 Rounds every 4m (20m clock):

5 Squat Clean 225/155 (scaling about 65% of 1RM)

10 Box Jump Overs 24”/20”

20 WBS 20/14lb to 10’/9’ (UNBROKEN!!! Scale load appropriately)

Remaining time – Mobility for Legs!

View Event →
Apr
27
10:27 AM10:27

WOD 042716

15m – Dynamics

10m – Movement Prep

MetCon – “Jackie”

FT:

1,000m Row

50 Thrusters 45/35

30 Pull-Ups

*10m time cap

**Competitor’s will do “Sumo Jackie”-

1,000m Row

50 Thrusters 95/65

30 CTB Pull Ups

*Same time cap

View Event →
Apr
26
10:27 AM10:27

WOD 042616

15m – Dynamics

10m – Snatch Review

12m – Establish a heavy complex:

  • 2 Pocket Snatch + 2 OHS

This complex is very technical, and I don’t expect it to get super heavy. Technique > load today 100%, especially because M & W this week are rough! Things to focus on when coaching the pocket snatch:

  • Initiate the movement with a slight knee bend, and a small dip of the torso.
  • The bar should not drift down the thigh – it should stay in the hip crease
  • This movement focuses on speed & big, vertical extension
    • Use lots of power shrugs during the warm up. Prime that ‘trap to ear’, straight arm extension!

The biggest FLAWS we are looking to avoid today (all of which result in losing the bar forward/jumping forward):

  • Lazy lats (screw into the bar in the hip)
  • Missing full extension
  • Dipping into the toes versus the mid foot to initiate the movement

6m amrap:

10 Burpees (full extension, no jump)

10 Box Jumps 30”/24”

View Event →
Apr
25
10:27 AM10:27

WOD 042516

15m – Dynamics

5m – Strength Work

  • Every 90s for 3 Rounds – Max Ring Muscle Ups
    • Scaling will be max STRICT PULL UPS in the same format, and then 6 CTB Negatives every 90s if they can’t do strict pull ups.

10m – Deadlift Review & Build Up

MetCon – 3RFT:

400m Run

12 Deadlifts 315/205 (70% of 1RM is maximal loading for today)

12 Strict HSPU

*10m time cap

View Event →
Apr
22
10:27 AM10:27

WOD 042216

15m – Dynamics

10m – Split Jerk Review

15m – Max Rack Jerk

MetCon – 10m amrap in teams of 3:

10/8 Cal Row Sprint

*The row for this workout is an absolute, full effort, all out sprint. It should be no more than 20-25s per athlete.

View Event →
Apr
19
10:27 AM10:27

WOD 041916

15m – Dynamics

Accessory – 3rds every 4m:

90s Plank Hold (add load if possible)

6 Good Mornings @ 25% of 1RM Back Squat

*rest remainder, about 90s ideally.

7m amrap:

15 TTB

20 Russian KBS 32kg/24kg

40 Dubs

View Event →
Apr
18
10:27 AM10:27

WOD 041816

15m – Dynamics

15m – Heavy Back Squat Triple with 3s Pause

10m – Movement Review

12m amrap:

400m Run

10 Burpees to a 45lb plate (no extension required – the extension requirement is both feet on the plate)

Max sHSPU

*Score for the day is total sHSPU.

Scaling for today will be the following orders – sHSPU, kHSPU, push-ups on toes, push-ups on knees. These are unbroken, constant movement, sets. Tell athletes that there will be no resting on your head for the kHSPU, or in a plank for the push-ups. We want fast, consistent movement, sets

View Event →
Apr
15
10:27 AM10:27

WOD 041516

15m – Dynamics

15m – Movement Prep

4 Rounds, starting every 6 minutes (24m clock):

400m Run

30 WBS 20/14lb

15 TTB

*Rest remaining time. Scale appropriately so at least 1 minute of rest is had each round!!!

Mobility in remainder of class

 

View Event →
Apr
13
10:27 AM10:27

WOD 041316

15m – Dynamics

10m – Deadlift Coverage

Regionals 13.5 – FT:

21-15-9

Deadlifts 315/205

Box Jumps 30”/24”

*8m time cap

**Athletes are not allowed, I repeat, not allowed, to go above 60% of their 1RM deadlift for this workout.

Cash Out – accumulate 50 strict HSPU (or standard pushups, knee push-ups) in non maximal sets. 

 

View Event →
Apr
12
10:27 AM10:27

WOD 041216

15m – Dynamics

10m – OHS Prep

10m – Muscle Up Ring Kipping Drills

FT:

12-9-6-3

Muscle Ups (scaled 1:1 CTB or Pull Ups)

OHS 135/95

*after each set of MU + OHS, perform 50 double unders.

*12m time cap

 

View Event →
Apr
8
10:27 AM10:27

WOD 040816

15m – Dynamics

Team Workout – 20m amrap:

P1 - 800m Run

P2 – Rowing for Cals

P3 – Rest

*The 800m run controls the switch. While partner 1 is running an 800 sprint AFAP, P2 is rowing for cals.

Person 3 is resting. When P1 gets back from their run, athletes rotate in order through the stations. The

person who just got back from their run will immediately begin rowing, the person resting will begin an

800m run, and the person who was rowing will go to rest. There will be a 20m clock and athletes will

accumulate as many:

Score 1 – number of 800s

Score 2 - Cals

View Event →
Apr
6
10:27 AM10:27

WOD 040616

15m – Dynamics

15m – Scaling & FS Review

  • Scaling strict HSPU today lets use standing KB Press (using 2 kettlebells). Obviously the burpee is going

to be a pressing stimulus as well, so let’s press in a different plane for the SHSPU. FS are moderate

weight, and an easy clean for sure – no more than 60% of an athlete’s Front Squat max.

FT – Regionals 14.4:

21-15-9-6-3

Strict HSPU

Front Squats 195/125

Bar Facing Burpees

*20m time cap

View Event →