WOD 3.3.15 Tuesday

A. Dead lift

  • 3-3-3-3-3-3

B. EMOM 7: Thrusters/add weight each round

  • Min 1: 7 reps
  • Min 2: 6 reps
  • Min 3: 5 reps
  • Min 4: 4 reps
  • Min 5: 3 reps
  • Min 6: 2 reps
  • Min 7: 1 rep

C. 4 RFT

  • 10 Jerks  (95/65)
  • 8 Box Jumps (24/20)
  • 10 Cleans  (95/65)
  • 8 C2B Pull ups
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WOD 1.12.15 Monday— DEADLIFT

Advantages of Dead Lifts

There are so many advantages to deadlifts that it is difficult to find space to list them all. Here is a list of deadlift advantages:

  • They burn calories and blast body fat
  • They build forearms and increase grip strength
  • They build total body strength
  • They work many muscle groups in one simple movement: the calves, quads, hamstrings, butt, arms, core, lower/middle/upper back, traps, and shoulders
  • They sculpt the entire core
  • They increase the release of muscle building hormones.

Pointers for Dead Lifts

  • Sit back! Don’t just squat the weight up– let your hamstrings and glutes do the work.
  • Keep your shoulders behind the bar. This goes hand-in-hand with sitting back during the pull.
  • Instead of thinking of “pulling the bar up” — use your hands as vices and picture pushing your feet through the floor. Whenever I see someone using their biceps during a deadlift (which is extremely dangerous), I know they’re thinking of pulling.
  • Think of yourself as a see-saw. Let your body weight “lean back” and take that weight off the bar.

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. EMOM 6

  • 4 Deadlift
  • 4  Box Jumps

B. 15-12-9-6-3

  • BB Thrusters (95/65)
  • speed skaters per side
  • 200m run every round

c. 4 Sets

  • 20 sec hanging L-sit hold/or/ 20 sec Knee-tuck hold
  • 10 sec GHD hold /or/ 25 sec superman hold
  • 10 AbMat Situps

WOD 11.18.14 Tuesday

Warmup

  • 300m Jog/Run
  • Couch Stretch: 1min/leg
  • 300m Jog
  • Pigeon Stretch: 1min/leg
  • 300m Jog/Run

3x:

  • 5 PVC wall-facing squats
  • 10 Push-Ups

 

A. EMOM 10

  • Snatch High Pull + Hang Power Snatch + Hang Snatch

B. Back Squat

  • Find your 1RM (Beginners: find 3RM)

C. AMRAP 10

  • 10 Single Arm DB Snatches (50/35#) (5/arm)
  • 10 DB Goblet Step-Ups (20”)

D. Mobility

  • Lacrosse Ball: Traps smash
  • 10x: Up Dog – Down Dog

WOD 3.24.14 Monday

A. Back Squat or Front Squat…HEAVY.

  • 10 x 3

Choose the opposite one from what you chose last week.

B. Finish For time: 10, 8, 6, 4, 2

  • Pull-ups or chin-ups
  • Box Jumps 24/20
  • power skaters

C. Bring Sally Up

  • Back Squat Challenge 95/65

D. (optional) Core work- 3 sets:

  • 10 tire sit ups
  • 10 1-leg hip bridge
  • 10 side plank (30s each side)

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WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)

B. AMRAP 8

  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute

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WOd 12.3.13 Tuesday

A. Six sets of:

  • 1 Clean + 2 Front Squats (85% of your 1-RM)
  • rest 90-120 sec.

B. Clean Pulls (100% of 1-RM Clean)

  • 2-2-2-2
  • rest 90-120 sec.

C. Every 2 minutes (10 minutes), complete the following as fast as possible:

  • 5 Squat Clean Thrusters (a.k.a. Clusters) (95/65 lbs)
  • 10 AbMat Sit-ups

D.Every 2 minutes (10 minutes), complete the following as quickly as possible:

  • 5 Ground to Overhead (95/65 lbs)
  • 10 Box Jumps (24/20)

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