Category Archives: WOD

Workout Of The Day

SATURDAY 2.28.2015


Main – WOD

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Warm-up

100 Double Unders for Time (Time)

Warm-up

Hollow rocks alternated with arched rocks. Tabata 8 rounds each 0:20/0:10

Hollow Rock

Arched Rocks

www.vimeo.com/92411078

Barbell Gymnastics

KLOKOV Snatch Complex

Hip Bang High Pull from Hang

Hang Muscle Snatch

Klokov Press

Overhead Squat Down

Snatch Grip Sots Press

Overhead Squat Up

http://www.youtube.com/watch?v=u6_0rbC6LG4
5 Minutes as a warm up. Build to AHAP.

Barbell Gymnastics

3 Position Snatch

10 Minutes to build to a “heavy” single of this complex.

Hi Hang Over Bar

Below Knee

Floor

Conditioning

Metcon (AMRAP – Reps)

Partner WOD

AMRAP in 8:

8 Thrusters 95/65

8 Over the Bar Burpees

Alternate movements

FRIDAY 2.27.2015

Main – WOD

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Warm-up

100 Double Unders for Time (Time)

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
4 X 0:30/0:15

Conditioning

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Conditioning

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

THURSDAY 2.26.2015

Main – WOD

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Warm-up

1000m Row (No Measure)

I want you to do a 1000m row as a warm up. Slow to moderate pace.

Weightlifting

Olympic Lifting Total (Total Weight)

You are allowed 3 attempts for each lift after warm up.

WEDNESDAY 2.25.2015

Main – WOD

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Warm-up

Hollow Body Holds

8 X 0:20/0:10

Arch Hold on Stomach

http://ow.ly/zlZ58
8 X 0:20/0:10

Barbell Gymnastics

Snatch Complex 1

Snatch Grip Deadlift

Above the Knee High Pull

Above the Knee Snatch

Hold Bottom of Snatch for 10 seconds.
EMOM for 5 as warm up, adding weight each round if possible.

Barbell Gymnastics

Snatch

Build to 75-80%

Light and Fast on your feet.

Conditioning

Metcon (AMRAP – Reps)

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

TUESDAY 2.24.2015

Main – WOD

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Warm-up

Alternate Nose and Toes with L-Sits

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
4 X 0:20

L-Sit

4 X 0:20

Barbell Gymnastics

Jerk Complex

Clean + Push Jerk + Split Jerk (non dominant side) + Split Jerk (dominant side)
8 Minutes to build to “heavy.

Then EMOM for 5

Conditioning

4: 1000m Row (Time)

Max Effort 1000m Row
1:1 work to rest

*means if it took you 4:05 to row the 1000, you rest 4:05 before the next row.