WOD Mon May 25, 2015

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

If you want to stay on track with Wendler, get to the gym a little early and get your squats in. Classes will be at 9am and 4pm, but the gym will be open about 15 minutes before that for those who want to lift first.

Then…

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

If you have a weight vest or body armor, wear it.

Partition the reps as necessary. Or do it straight through. Talk to the trainer.

There will be modification options as well.

We do Murph on Memorial Day to honor those who have made the ultimate sacrifice for our freedom. Thank you.

WOD Fri May 22, 2015

Part 1: Press 3-3-3+

Part 2: 2 minutes AMRAP 1) muscle-ups (ring or bar); 2) chest to bar pullups; 3) regular pullups; 4) ring rows

Choose the one that’s most difficult but doable for you. Cap of 25, 35, 45, and 55, respectively.

Then…

2 shoulder to overhead
2 front rack lunges (alternating r/l)
2 hang power cleans
20 double unders
4 shoulder to overhead
4 front rack lunges
4 hang power cleans
20 double unders
6 shoulder to overhead
6 front rack lunges
6 hang power cleans
20 double unders
Etc.

AMRAP in 11 minutes

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

WOD Wed May 20, 2015

Part 1: Snatch, Power Snatch, and Overhead Squat

Work on the full or power snatch. If OHS mobility is challenging for you, focus on that.

Part 2: EMOM, for 5 minutes

1 snatch (full or power)
2 hang snatches (full or power)
3 overhead squats

As always, focus on form and technique over weight. If you can do the snatches, but not the OHS, drop the bar after the hang snatches and use a PVC for the OHS.

Then…

Isabel

30 snatches (135/95)

Power snatches are ok.

Modify by reducing the weight. Further modify by doing 75 kb swings for time instead.

WOD Tue May 19, 2015

Part 1: Bench Press 3-3-3+

Then…

In 2 minutes, perform:

10 deficit pushups (45/25)
10 knees to elbows
AMRAP calorie row

Rest 2 minutes

5 rounds

Your score is the total calories rowed.

Option 2: regular pushups; situps instead of knees to elbows

WOD Mon May 18, 2015

Part 1: Back Squat 3-3-3+

Part 2: 90 seconds AMRAP box jumps

No step ups. Use whatever height box you’d like. Modify by jumping onto a plate or plates, or by doing tuck jumps.

Be mindful before every jump. No misses.

Then…

5 front squats
7 burpees
9 pullups

6 rounds

Option 1: 165/115
Option 2: 115/75

Do 135/95 if Option 1 is too heavy but Option 2 is too light.

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WOD Fri May 15, 2015

Part 1: Press 5-5-5+

Add 5 lbs to your adjusted one rep max.

Part 2:

5 strict pullups
5 strict dips (ring, matador, or box)

AMRAP in 4 minutes

Modify the pullups by doing ring rows or jumping pullups.

Then…

KB Swings
Situps
Box Jumps

10-1

Option 1: 70/55
Option 2: 55/35

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WOD Thu May 14, 2015

Part 1: Deadlift 5-5-5+

Add 10 lbs to your adjusted one rep max.

Then…

In 5 minutes, perform:

1 lap kb farmer’s carry
20 deadlifts
AMRAP burpees

Rest 5 minutes

In 5 minutes, perform:

1 lap kb farmer’s carry
20 burpees
AMRAP deadlifts (cap of 30)

Your score is the sum of the AMRAP burpees plus the AMRAP deadlifts

Option 1: 70/55 kb each arm; 245/165
Option 2: 55/35 kb each arm; 185/125
Option 3: 35/25 kb each arm; 135/95

If it’s raining, modify the farmer’s carry by walking faster. Sometimes you have to carry stuff in the rain!

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WOD Wed May 13, 2015

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM, for 5 minutes

2 cleans
2 hang cleans
2 jerks

Full or power on the cleans. Heaviest possible with excellent form. This is an opportunity to practice technique first and foremost.

Then…

Grace

30 clean and jerks (135/95)

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WOD Tue May 12, 2015

Part 1: Bench Press 5-5-5+

Add 5 lbs to your adjusted one rep max. Then calculate percentages accordingly.

Then…

.5 lap
15 pushups
25 double unders

AMRAP in 20 minutes

Add .5 lap to the run in each subsequent round.

Modify the run by rowing 150m instead. Increase the row by 150m in each subsequent round.

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WOD Mon May 11, 2015

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

The percentages noted above are for your adjusted one rep max, which is 90% of your one rep max. Take your tested one rep max, multiply it by .9, and that’s your adjusted one rep max.

Whatever your adjusted one rep max was last week, add 10 lbs to it for this week, and calculate the percentages accordingly.

Example: the tested one rep max is 100 lbs. The adjusted one rep max is 90 lbs (90% of 100 lbs). Last week, the 5-5-5+ weights used were 58.5 (65% of 90), 67.5 (75% of 90), and 76.5 (85%) of 90. This week we add 10 lbs to the adjusted one rep max, so it now becomes 100. Calculate the percentages using that number. So set 1 is 65 lbs (65% of 100); set 2 is 75 lbs (75% of 100); and set 3 is 85% (85% of 100).

Please ask a trainer if you have any questions about how this works.

Part 2: 90 seconds AMRAP pullups

Regular or chest to bar. Modify by doing ring rows or jumping pullups.

Then…

Option 1:

750m row, followed by:

Wallballs 25/20/15/10/5
Toes to Bar 15/12/9/6/3

Option 2:

750m row, followed by:

Wallballs
Situps

25/20/15/10/5

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WOD Fri May 8, 2015

Arnold 2.0

15 bench presses (1x bw for men; .75x bw for women)
15 deadlifts (1.5x bw for men; 1.25 bw for women)
20 dips (ring, matador, or box)
20 strict pullups
25 pushups
25 bicep curls (45/35 barbell)

In that order.

Repeat as desired.

No kipping.

Do in heats so everyone has a spotter on the bench.

WOD Thu May 7, 2015

Part 1: 3 minute AMRAP double unders

Spend some time practicing first.

Then…

5 Tasks

800m run (6 laps)
100 parallette jumps (total)
100 walking lunges (total)
50 kb clean and press or snatch (total — 25r/25l)
50 kb goblet squats

In any order, but each exercise must be completed in its entirety before moving on to the next.

Option 1: 55/35 kb
Option 2: 35/25 kb

If it’s raining too hard to run, row 1000m instead.

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WOD Wed May 6, 2015

Part 1: Clean 1-1-1

Full or power.

Then…

4 min AMRAP cleans
1 min rest
4 min AMRAP burpees
1 min rest
4 min AMRAP calorie row

Your score is the total reps accomplished.

Cap of 30 cleans and 60 burpees. If you reach the cap, rest until the end of the 4 minutes.

Option 1: 165/115; full cleans
Option 2: 135/95; full or power cleans
Option 3: 115/75; full or power cleans

Full cleans are encouraged if you have good front rack mobility and if your legs aren’t too sore. Otherwise, do power cleans.

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WOD Tue May 5, 2015

Part 1: Push Press 3-3-3

Part 2: 2 minute AMRAP toes to bar

Cap of 40. If you get 40, write your time instead of your reps on the board.

Modify by doing medicine ball v-ups

Then…

Every minute on the minute, for 12 minutes, perform:

8 kb swings (55/35)
AMRAP pushups (even rounds) or situps (odd rounds)

Your score is the total pushups and situps completed

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WOD Mon May 4, 2015

Part 1: Front Squat 2-2-2

It’s deload week for Wendler. Deload if you feel beat up and need some rest. Otherwise, front squat.

Part 2: 1:30 (90 seconds) AMRAP thrusters (95/65)

Modify by doing wallballs instead of thrusters.

Then…

3 front squats
6 shoulder to overhead
9 back squats
12 pullups

5 rounds

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

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WOD Fri May 1, 2015

Part 1: Press 5-3-1+

Then…

Helen

400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

Or…

Jackie

1000m row
50 thrusters (45/35)
30 pullups

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WOD Thu Apr 30, 2015

Part 1: Deadlift 5-3-1+

Part 2: 45 wallballs for time

Remember or write down your time.

If your legs are too sore from all the squatting this week, skip this, or do air squats instead.

Then…

8 deadlifts
12 box jumps
16 situps

5 rounds

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

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WOD Wed Apr 29, 2015

Part 1: Snatch, Power Snatch, or Overhead Squat

Full snatch if you can. Otherwise, work on power snatches and overhead squats, focusing on form and mobility.

Part 2: EMOM for 5 minutes, perform 3 snatches (full or power)

Heaviest possible with excellent form.

Then…

6 laps
30 overhead squats
3 laps
15 overhead squats
1 lap
5 overhead squats

In that order

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

Modify the run by reducing the distance or by rowing instead (750m/500m/250m)
Modify the OHS by reducing the weight or by doing a different type of squat (front, back, kb goblet)

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