WOD 11-1-12
Strength 3×3, 3×2, 3×1 1 rep = 1 power snatch, 1 hanging snatch Increase weight as need 1st two rounds, last round increase each set Finsihed at 105 lbs. PM Oly Class 1RM Snatch Balance 125 lbs. 1 RM Hang Squat Clean 115 lbs. (PR) Mobility Shoulders Fitness ] Off
WOD 10-31-12
Strength (WOD) Find heavy DB weight for push press 10 DB push press Max chin ups 6 rounds (20-25-35-40-45-50:warm up, 55 only 4 reps before stop) 50# 4 rounds, 45# 2 rounds Chin ups:12,8,8,6,9,9 Fitness 10 dead lifts (155 lbs.) 20 burpees 30 smash balls (30#) 40 windshield wipers AMRAP 25 6 rds … Continue reading
WOD 10.30.12
Strength Off Fitness 6 rounds 10 bench press , increasing weight each round 800m (weighted vest) 130# PM 400m runñ 10 HSPU 20 PU 30 box jumps (24″) 40 wall balls (14#) 50 DU 40 wall balls 30 box jumps 20 pull ups 10 HSPU 400m run 14:44 Mobility General stretching
WOD 10-28-12
Mobility Shoulders Fitness Tommy Mac Round 1 Round 2 12 Burpees 12 Burpees 12 Thruster 75# 12 Thruster 12 Burpees 12 Burpees 12 Power Snatch 75# 12 Power Snatch 12 Burpees 12 Burpees 12 Push Jerks 75# 12 Push Jerks 12 Burpees 12 Burpees 12 Hang Squat Clean 75# 12 Hang Squat Clean 12 Burpees … Continue reading
Deadlift PR 10.25.12
Nothing quite like doing a PR twice because camera fell 1st time.
WOD 10-29-12
Strength OHS 5×5 115 (4th) 120 (1 only) Front squat 5×3 205 Back squat 5×1 260 PR Power Clean 1RM 160 (no change) Rack Jerk 1RM (1st time PR) Fitness Burpees 50 Mobility Calves/Ankles/ Smash Quads
WOD 10.27.12 Comp Day
Strength Off Day Fitness 8 OH Lunges (95) 4 Ring HSPU 8 Burpee box jumps 5 rounds Then 400m run with BB (125) -Time was not kept, but the run was hard. True gut check. Mobility Standard warmup and cool down
WOD 10-26-12
Strength 1 RM max Suat snatch 105# – Pull is string enough, technique is poor. Should be easily at 125#. Focus for next week Fitness 12 DB Snatches 24 box jumps (24″) 400 m 15 AMRAP just under 5 rounds. Mobility Calves/ Shoulders
Purpose of WOD
Goals must be measurable. Goals must be attainable. Goals must be earned. The posts under this catagory are dedicated to the footprints of preparation of smaller goals and achievements to attain and achieve the main goal. The establishment of the WOD is to allow coaches to comment, but everyone else following the blog is also welcome … Continue reading
WOD 10-24-12
Strength Back squat 1-1-1-1 90-95% increase as needed 215-225-245-255 (PR) Fitness 10 clean & jerks (95 lbs.) 20 leg lift 400 m run 5 rounds Unknown time 50 DU 10 pistols 5 rounds 6:08
barbbraden 