WOD 11-12-12
Strength Floor press (95) 9 x 3 (30 sec. intervals) Fitness AMRAP 10 5 S2OH 10 bent over row 15 SDLHP 20 K2E. Result: 4+ 15 SDLHP @ 65#.
WOD 11-10-12
OC Throwdown WOD 1 2012 15 Power clean (95/65) 30 DU. AMRAP 10. My Result: 326 reps.
WOD 11-9-12
Strength 12×2 @ 50% of box squat max Result: 150 lbs. Fitness RFT 3 50 weighted lunges (25) 30 MD ball slams (20) 15 supine pull ups. Result: 7:47 Mobility Legs and traps
Sometimes we just need a nudge
From day 1, no matter our fitness level, our goal is to complete the WOD. Most of us modify, striving to take steps to some day write unassisted pull ups, completed double unders, did a 24″ box jump, or the holy grail, RX. The real question is when the opportunity presents itself to increase the … Continue reading
WOD 11-8-12
Fitness AMRAP 20 5 hang clean (135) 20 hand release push ups 20 superman back extension 20 lateral bar jumps 1 lap, increasing a lap each round Noon: 3+4 laps (45 sec off full 4), pull under speed AMRAP 7 Comp Practice (PM) 10 OHS (95) 50 DU PM: 3, overhead press work- ability to … Continue reading
WOD 11-7-12
Strength Box squats 5-5-5-3-3-3-1-1-2 285 lbs. Fitness Burpee Then Thruster & DU 6 burpees every 30 seconds for 10 minutes Then 5 minute rest, setup, warm up 8 thrusters (115/75) 20 DU EMOTM for 20 minutes. My Result: Living fucking hell! RX (burpees easy part). Mobility Hips
Stretching, 6 reason why you should stretch by RX Review
Stretching: yeah we do that because our coach makes us do it before the WOD. Seems taxing at times to spend 10-20 minutes stretching when all we want to do is kill the WOD or set a new PR in oly class. What if someone told you stretching could shave seconds off your benchmark WOD, … Continue reading
WOD 11-5-12
Strengh Strict Press – find 3 RM 125 lbs. (PR, equal to last 1RM) Squat Clean progression- skill oriented, find weight that can be done all rounds, but is taxing by last 1-2. 7 rounds – power squat clean, hanging squat clean, high hang squat clean 115# Focus on fast elbows, up and under Fitness … Continue reading
WOD 11-3-12
FUN DAY 6 HSPU 12 Ring Dips 24 Plate/ Ball walking Lunges 1 lap (~250m) 5 rounds
WOD 11-2-12
FITNESS 30 air squate 20 MD Ball throws (14#) 3 sprints (must walk back to starting point) 5 rounds, 14:30 Comp. WOD AMRAP 20 min. 2 Power Cleans (115#) 4 Pistols 8 Pull Ups 16 T2B 32 DU 7 completed, 434 reps. MOBILITY Shoulders STRENGTH off
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