9-30-14 WOD

7 min AMRAP

1000m row buy in

15 Wall balls

8-6 Strict ring dips (8-man/ 6-Women)

3 min rest

4 min AMRAP

10 wall balls

6-4 Strict ring dips (6-man/ 4-Women)

Challenge:

Every 2 min for 12 min (6 sets)

1 split jerk w/3 sec pause  in the split

2 split jerks

Note: athlete should be at no more than 50% max. this is a drill to work on a good receiving position not so much strength.

9-29-14 WOD

5 Rounds for time

10 T2B

6 burpee pull ups

200m run

10 min time cap

Challenge:

3 rounds for quality (in any order)

10-25 GHD sit ups/ or 25 ABMATE sit ups if needed

10 weighted good Mornings  45/15 (3 sec down 3 sec up)

9-27-14 WOD

Hey guys, Coach Alex here. unfortunately we had to cancel class this Saturday due to now one is available to coach. KT and I are going to be a comp in Gresham. But If you would like to Meet up at the Track Sat. morning at 9am and do a track WOD then be there at 9am sharp.

50 Burpee's
1 mile run
50 Burpee's
1 mile run

Warm up with a
400m run
20 lunges
15 push ups
10 sit ups
5 push ups.

9-26-14 WOD

For Time:
12 Hang Squat Cleans 
400 Meter Run 
9 Hang Squat Cleans 
400 Meter Run 
30 Burpees 
400 Meter Run 
9 Hang Squat Cleans 
400 Meter Run
12 Hang Squat Cleans
17min time cap. Load is something straight settable. Focus on a rock solid receiving position with elbows high for the receive.

Challenge:
 Challenge: 3 sets for quality: 
10 KBS (standard full swing(no snatch style), first 5 must have 3 sec pause at top, next five should be fast, focus on core control and keeping bell controlled) 
1 Min cumulative Goblet Squat w/ KB, 
6-8 Deadlift Clean Pulls (Light Load)  
 
 

9-25-14 WOD

5 rounds
10 Dead lifts (at a load you can strait set with good form)
4 strict HSPU's
75 Du's
(20 time cap)

Challenge:
2min emom for 10min (5 sets)
every 2 min complete
5 shoulder press (add load as you go)
NOTE: If you fail a rep during sets 1 to 4 you will immediately do 100 burpee's, in a perfect world the 5th rep of the 5th set should be the only rep you would fail.

9-24-14 WOD

4 rounds
2min row
2min rest

Challenge:
for quality not for time
3 rounds
20 to 30 sit ups
30 sec. to 1 min hollow hold
30 sec. to 1 min plank

9-23-14 WOD

12 min AMRAP
5 burpee's over box 24/20
10 push ups
15 weighted lunges men (#2 35lbs kb's or db's/ Women #2 18lbs kbs or 15 lbs. db's)

Challenge:
Max bar hang (stay lat. active!)

9-22-14 WOD

4 min AMRAP
7 power clean and jerks 135/95
7 C2B pull ups
3 min rest
4 min AMRAP
7 power cleans
7 pull ups

Challenge:
Every min. on the min. for 7 min/ OHS 1 rep. hold the bottom position for 10 seconds.
NOTE: you will stay at a light enough load to maintain perfect foram do not Exceed 65% of your 1RM Snatch.

9-19-14 WOD

6 Rounds

1:1 Rest

10 Ball Slams 30/20

200m Run w/ slam ball

30 Sec Side Plank (switch sides each Round)

Challenge: Max Sit Ups 2 Min

9-18-14 WOD

Jeremy and Justine's anniversary partner WOD
10 Min Amrap
one partner will row while the other does box jumps, you may not switch until the other partner is done.

10 Cal Row

15 Box Jumps

Then Immediately Followed by

3 Min Max rep Back Squats partner 1, 60% of challenge (set up on rack if needed!)
1 min rest
3 Min Max rep Back Squats partner 2, 60% of challenge 

 

Challenge:  

Back Squat EMOM

Min 1 – 1 rep 50%

Min 2- 1 rep 60%

Min 3 – 1 rep 70%

Min 4 – 1 rep 80%

Every 2 min

Min 6 – 1 rep 85%

Min 8 – 1 rep 90-95% (this should be close, but not 100% maximal effort. Be realistic with load to get a successful rep) Note: If you fail, that counts as a rep.

9-17-14 WOD

3 RFT

20 hand release push ups

Run 200

20 Pull Ups

Run 200

20 Split Jumps w/Bar 45/15

Challenge:

Ring Progressions:

Beginner: 5X Static Hold at Top

Intermediate: 5X3 Negatives (Start at top of ring dip, slowly lower to armpits, 1sec hold at bottom)

For those for have RX Dips: Work strict, FALSE GRIP turnovers. 5X3. Finish the rep with a press to the top if you have it.