WOD Fri Oct 31, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

5 hang power cleans
5 front squats
5 shoulder to overhead
5 pullups
5 box jumps (24/20)
5 pushups

AMRAP in 11 minutes

Option 1: 95/65; chest to bar pullups; ring dips instead of pushups
Option 2: 75/55; regular pullups; regular pushups

WOD Wed Oct 29, 2014

Strength/Skill: Clean and Jerk 1-1-1

Then…

2 clean and jerks (heaviest possible)
1 wallball

12 rounds

Add one rep to the wallballs in each subsequent round. The clean and jerks remain at 2 per round for all 12 rounds.

15 minute time limit.

Record both your time and your c/j weight on the board.

“Heaviest possible” means the most weight you can do while maintaining good form for all 24 reps.

Form > Consistency > Intensity

WOD Tue Oct 28, 2014

Strength: Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

Option 1: GI Jane

100 burpee pullups

Option 2: GI Joe

50 burpee pullups

Option 3:

10 burpees
10 pullups

5 rounds

Ideally the pullup bar will be 12 inches above your standing reach for the burpee pullups.

Modify the pullups with ring rows.

WOD Fri Oct 24, 2014

Strength: Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your adjusted one rep max.

Then…

KB Swings (55/35)
Wallballs

25/20/15/10/5

25 double unders BETWEEN rounds (100 total)

Modify the DU with 2x single unders

Posted in WOD

WOD Thu Oct 23, 2014

Strength: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your adjusted one rep max.

Then…

300m row
15 pushups
10 toes to bar

5 rounds

If all rowers are occupied, you may begin your next set of pushups and take a rower when one is available.

Modify the toes to bar by doing 10 situps or 20 mountain climbers (total).

Modify the row by doing 200m per round instead of 300m.

WOD Wed Oct 22, 2014

Strength/Skill: Snatch, Power Snatch, and/or Overhead Squat

Pick the one(s) you need to practice the most.

Then…

5 power snatches
10 situps
5 overhead squats
10 situps

AMRAP in 10 minutes

Option 1: 115/75
Option 2: 75/55
Option 3: kb swings (55/35) instead of power snatches and kb goblet squats (55/35) instead of overhead squats

Posted in WOD

WOD Mon Oct 20, 2014

Strength: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10lbs to your adjusted one rep max.

Then…

25 burpees
15 deadlifts
25 box jumps (24/20)
15 deadlifts
25 burpee box jumps (24/20)
15 deadlifts

In that order.

Option 1: 185/125
Option 2: 135/95

WOD Fri Oct 17, 2014

Strength: Bench Press 5 (40%) – 5 (50%) – 5 (60%)

Then…

500m row
15 bench presses (155/95)

3 rounds

Regardless of class size, this WOD should be done in heats, so that spotters are available on the bench press.

Do not bench without a spotter unless you are certain you won’t need one.

We did this WOD about a year ago, on Oct 21, 2013.

WOD Thu Oct 16, 2014

Strength: Deadlift 5 (40%) – 5 (50%) – 5 (60%)

Then…

1 minute AMRAP kb swings (55/35)
1 minute rest
1 minute AMRAP box jumps (24/20)
1 minute rest
1 minute AMRAP wallballs (20/14)
2 minutes rest

3 rounds

Your score is the total reps accomplished.

Use the heavier kb or wallball if you want, and/or the higher box. We have a couple of 25lb wallballs now.

Posted in WOD

WOD Wed Oct 15, 2014

Skill/Strength: Clean and Jerk 1-1-1

Then…

15 clean and jerks
3 laps
10 clean and jerks
2 laps
5 clean and jerks
1 lap
4 clean and jerks
1/2 (.5) lap
3 clean and jerks
1/2 lap
2 clean and jerks
1/2 lap
1 clean and jerk

AMRAP in 12 minutes

Your score is the total number of clean and jerks accomplished. The maximum possible score is 40. If anyone gets 40 at Option 1 they get to pick Friday’s WOD.

Option 1: 135/95 (round of 15); 165/115 (round of 10); 185/135 (rounds of 5-1)
Option 2: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)

We did this WOD all the way back on August 29, 2012.

WOD Tue Oct 14, 2014

Strength: Press 5 (40%) – 5 (50%) – 5 (60%)

Deload if necessary. Otherwise, you know the drill.

Then…

Almost Angie

100 pushups
100 situps
100 squats

Option 1: in that order
Option 2: 5 rounds of 20 reps per exercise
Option 3: 10 rounds of 10 reps per exercise

Modify this WOD by doing fewer than 100 reps per exercise

WOD Mon Oct 13, 2014

Strength: Back Squat 5 (40%) – 5 (50%) – 5 (60%)

Deload week. Deload if you feel the need. Otherwise, go for a 3 or 5 rep PR, or mix it up with a 20 rep attempt. Talk to the trainer if you have any questions.

Then…

Front Squats
Pullups

15/12/9/6/3

25 double unders BETWEEN rounds (100 total)

Option 1: 135/95; chest to bar pullups
Option 2: 95/65; regular pullups

Modify the DU with 2x single unders
Modify the pullups with ring rows
Modify the front squats with kb goblet squats

Posted in WOD

WOD Thu Oct 9, 2014

Strength: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

10 kb swings (55/35)
15 parallette jumps (total)
20 Russian twists (20/14) (total)

AMRAP in 12 minutes

You must also run 5 laps at some point during the WOD. The run can be broken up however you’d like, but all 5 laps must be done within 12 minutes. The run does not count toward your score.

Use the 70/55 kb if you’d like.

If there aren’t enough parallettes, do lateral jumps over a loaded barbell, or the rower.

Posted in WOD

WOD Wed Oct 8, 2014

Strength/Skill: Sumo Deadlift High Pull

Do not go heavy with this. Stay light and practice the movement, focusing on hip extension.

Also, spend some time warming up for the overhead squat.

Then…

The Air Force WOD

20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats

In that order.

Every minute, beginning with “go,” perform 4 burpees.

Option 1: 95/65
Option 2: 75/55

If some of the movements are difficult due to mobility issues, modify with wallballs or kb swings, rather than using a light weight for all the barbell movements.

WOD Tue Oct 7, 2014

Strength: Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Partner WOD

In teams of 2, perform the following:

250m row
15 pushups
10 box jumps (24/20)

10 rounds

Option 1: deficit pushups (45/25)
Option 2: hand-release pushups

Here’s how this works. Phil and Ben are teammates. Phil starts with the row, which he must perform by himself and unbroken. Ben must rest until Phil completes the row. Once Phil is done with the row, Phil and Ben work together on the pushups and then the box jumps, but one must always be resting. Together (not individually) the team must do 15/10 reps per round. The work may be apportioned however the team desires.

Once the round is complete, Ben must row 250m by himself and unbroken, while Phil rests, and then the team may finish round 2 however they’d like. Phil and Ben continue to alternate rowing, so that at the end of 10 rounds each has rowed 1250m. If the work is divided equally, Phil and Ben will each do 75 pushups and 50 box jumps, and teams are free to take that approach. Teams are also free, however, to divide the work unequally (other than the row) if they think it will help them get the work done more quickly.