15′ Rope Climbs with a smile!
Archive for August, 2012
WOD (Wednesday)
Wednesday, 29 August 2012 23:34
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Wellness
(A)
Back Squat
3, 3, 3, 3, 3
(B)
Complete a 12 Minute AMRAP of:
- 3 KB Sumo High-Pulls
- 6 Goblet Squats (light)
- 24 Single Jump Ropes
Fitness
(A)
Overhead Squats OR Front Squats (choose the opposite of what you completed last week!)
3, 3, 3, 3, 3
(B)
Complete a 12 Minute AMRAP of:
- 3 Sumo Deadlift High-Pulls
- 6 Goblet Squats (45/25)
- 12 Double Unders
Competition
(A)
For Quality Complete:
- 4 Sotts Press (light)
- 6-10 “Pop-Up” Pull-Ups
- 8 Heavy KB Swings
* 3 Rounds.
(B)
Snatch High Pull (Flat Footed)
5 x 3
(C)
Split Push Press (Behind the Neck)
5 x 3
(D)
EMOM Complete:
- 1 Rope Climb (15′)
- 1 Deficit Handstand Push-Up
* Add 1 HSPU every round until unable to complete the set.
(E)
Weighted Ring Pull-Ups
3 x 6-8
WOD (Tuesday)
Wednesday, 29 August 2012 23:18
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Wellness
(A)
Strict Press 5 x 3
(B)
40 Yard Sprints * 10 Rounds with a 1 Minute break. ** If you haven’t sprinted in a while, or ever, please do NOT go 100%. Stay just under your full effort speed.
(C) Lateral DB Holds 4 x 10-15 second hold (D) STRETCH!!! Fitness (A)
Strict Press 5 x 3
(B)
40 Yard Sprints * 10 Rounds with a 1 Minute break. ** Each sprint should be max effort! (C) Bar Dips 4 x 8-12 reps *Add weight if able. (D) STRETCH!!! Competition
(A)
For Quality Complete 2 Rounds of: - 10 Game’s Standards Box Jumps (30”, ladies as well!) - 5 Squat Snatches (65% of 1 RM. Work on speed, hold bottom position for 5 seconds.) - 1 Unbroken Set of Muscle-Ups (B) Competiton WOD prep.
(C)
Bench Press 5, 5, 3, 3, 3, 1, 1, 1, 1 *Use the 5’s and 3’s as warm-up sets. Singles should be at 100% 1RM. Rest appropriately AND use a spotter! (D)
- Weighted Ring Dips x 6-8 reps *Rest 30 Seconds. - Max Effort L-Sit Hold (hanging from bar) *Rest 1 Minute. 4 Rounds. (E) 10 Minutes of Shoulder Mobility Work!!!!! Make sure to do this!
Strict Press 5 x 3
(B)
40 Yard Sprints * 10 Rounds with a 1 Minute break. ** If you haven’t sprinted in a while, or ever, please do NOT go 100%. Stay just under your full effort speed.
(C) Lateral DB Holds 4 x 10-15 second hold (D) STRETCH!!! Fitness (A)
Strict Press 5 x 3
(B)
40 Yard Sprints * 10 Rounds with a 1 Minute break. ** Each sprint should be max effort! (C) Bar Dips 4 x 8-12 reps *Add weight if able. (D) STRETCH!!! Competition
(A)
For Quality Complete 2 Rounds of: - 10 Game’s Standards Box Jumps (30”, ladies as well!) - 5 Squat Snatches (65% of 1 RM. Work on speed, hold bottom position for 5 seconds.) - 1 Unbroken Set of Muscle-Ups (B) Competiton WOD prep.
(C)
Bench Press 5, 5, 3, 3, 3, 1, 1, 1, 1 *Use the 5’s and 3’s as warm-up sets. Singles should be at 100% 1RM. Rest appropriately AND use a spotter! (D)
- Weighted Ring Dips x 6-8 reps *Rest 30 Seconds. - Max Effort L-Sit Hold (hanging from bar) *Rest 1 Minute. 4 Rounds. (E) 10 Minutes of Shoulder Mobility Work!!!!! Make sure to do this!
Remnants of Ralph…
WOD (Monday)
Wednesday, 29 August 2012 19:59
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Wellness
“Isaac” (modified)
- 10 Burpee Knees-To-Elbows
- 20 KB Swings
- 30 Calorie Row
- 40 Tuck Jumps
- 50 Wall Balls
Fitness
“Isaac”
- 10 Burpee Toes-To-Bar
- 20 Hanging Power Snatches (65/45)
- 30 Calorie Row
- 40 Tuck Jumps
- 50 Wall Balls
- 40 Tuck Jumps
- 30 Calorie Row
- 20 Hanging Power Snatches
- 10 Burpee Toes-To-Bar
Competition
(A)
For Quality Complete:
- 10M Handstand Walk
- 6-10 Butterfly Pull-Ups
* 3 Rounds Not For Time.
(B)
“The Shankle Complex”
- 3 Hanging Clean Power Shrugs
- 1 Hanging Squat Clean
- 2 Split Jerks
*All completed without setting the bar down. Complete 5 rounds with perfect form. Rest 2 minutes between sets.
(C)
Back Squat
5, 5, 3, 3, 3, 1, 1, 1, 1
*Use the 5′s and 3′s as warm-up sets. Singles should be performed at 95% of 1RM. Rest exactly 45 seconds between each.
(D) “Isaac” - 10 Burpee Toes-To-Bar - 20 Hanging Power Snatches (95/65) - 30 Calorie Row - 40 Tuck Jumps - 50 Wall Balls - 40 Tuck Jumps - 30 Calorie Row - 20 Hanging Power Snatches - 10 Burpee Toes-To-Bar Sooooo “Hurricane Isaac” ended up not turning into anything for us here. No complaints by us! We just decided to come up with our own “storm” named Isaac. Great job everyone!
(D) “Isaac” - 10 Burpee Toes-To-Bar - 20 Hanging Power Snatches (95/65) - 30 Calorie Row - 40 Tuck Jumps - 50 Wall Balls - 40 Tuck Jumps - 30 Calorie Row - 20 Hanging Power Snatches - 10 Burpee Toes-To-Bar Sooooo “Hurricane Isaac” ended up not turning into anything for us here. No complaints by us! We just decided to come up with our own “storm” named Isaac. Great job everyone!
WOD (Thursday)
Friday, 24 August 2012 08:14
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Wellness
(A)
Skill: Thrusters
(B)
Thrusters
3, 3, 3, 3, 3
(C)
- 50 WallBalls
* Every time ball is dropped complete 5 Hanging Knee Raises
Fitness
(A)
Take 10-15 minutes to build up to a heavy or new 1 RM Thruster.
(B)
Use 50% of the above weight found to complete:
- 50 Thrusters
* Every time bar is dropped complete 5 Toes-To-Bar.
* Break the 50 reps up into as little number of sets as possible.
Competition
(A)
For Quality Complete:
- 10 Deficit Handstand Push-Ups (Fellas=5 Strict/5 Kip, Ladies=1-2 Strict if able, Kip the remaining reps)
- 10 Second Inverted Ring Hold, lower self down as slowly as possible.
- 8 Lateral Box Jump-Overs
* 3 Rounds Not For Time.
(B)
Take 10 Minutes and build to a heavy Push Jerk (no split).
(C)
With 75% of above weight found complete in 1 minute:
- 3 Push Jerks
- Max rep Toes-To-Bar with remaining time.
* Rest 3 minutes.
4 Rounds.
(D)
Snatch Hanging Power Shrugs (100%+ of 1 RM)
3 x 5
Clean Hanging Power Shrugs (100%+ of 1 RM)
3 x 5
WOD (Wednesday)
Friday, 24 August 2012 07:49
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Wellness
(A)
Skill: KettleBell and Dumbell Snatches (B)
- 20 DB Snatches (10 Right, 10 Left) - 100M Run * 4 Rounds. (C) Take some time to practice kicking up into a handstand (against the wall). Use a spotter if you have never attempted this. Fitness
(A)
Skill: KettleBell and Dumbell Snatches
(B) - 20 Alternating Dumbell Snatches (25-30/40-50) - 100M Sprint * 4 Rounds For Time. (C) Spend some time practicing your Rope Climb. If you don’t feel comfortable going up to the 15 foot mark then go after the 10 foot mark or just practice jumping up and securing a foot hold.
For Quality Complete 2 Rounds of: - 8 Wall Balls (11’/10’) - 8 KB Swings (45/30) - 8 Supine Ring Pull-Ups
(B)
EMOM for 7 Minutes Complete: - 1 Snatch Balance + 1 Overhead Squat * Use approximately 75% of 1 RM Snatch. Take the bar off a rack.
(C)
Front Squat with 3 Second Hold at Bottom. 5 x 2 *Hit the bottom position of your squat and hold for 3 seconds, drive the bar up. At the bottom maintain a TIGHT CORE POSITION! Do not let your shoulders roll forward or your back round at all. Keep weight back on heels.
(D)
- 16 Alternating DB Snatches (80/60) - 100M Sprint * Rest 1 Minute. 4 Rounds. (E) 10 Minutes of Hip Mobility Work!
Skill: KettleBell and Dumbell Snatches (B)
- 20 DB Snatches (10 Right, 10 Left) - 100M Run * 4 Rounds. (C) Take some time to practice kicking up into a handstand (against the wall). Use a spotter if you have never attempted this. Fitness
(A)
Skill: KettleBell and Dumbell Snatches
(B) - 20 Alternating Dumbell Snatches (25-30/40-50) - 100M Sprint * 4 Rounds For Time. (C) Spend some time practicing your Rope Climb. If you don’t feel comfortable going up to the 15 foot mark then go after the 10 foot mark or just practice jumping up and securing a foot hold.
Competition
For Quality Complete 2 Rounds of: - 8 Wall Balls (11’/10’) - 8 KB Swings (45/30) - 8 Supine Ring Pull-Ups
(B)
EMOM for 7 Minutes Complete: - 1 Snatch Balance + 1 Overhead Squat * Use approximately 75% of 1 RM Snatch. Take the bar off a rack.
(C)
Front Squat with 3 Second Hold at Bottom. 5 x 2 *Hit the bottom position of your squat and hold for 3 seconds, drive the bar up. At the bottom maintain a TIGHT CORE POSITION! Do not let your shoulders roll forward or your back round at all. Keep weight back on heels.
(D)
- 16 Alternating DB Snatches (80/60) - 100M Sprint * Rest 1 Minute. 4 Rounds. (E) 10 Minutes of Hip Mobility Work!
DB Snatches
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