Posts in "WOD"

WOD 7/31/18

Performance
A: Shoulder Press (5-3-2-2-2-2)
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70% – 135#
*Set 2 – 3 reps @ 75% – 145#
*Sets 3-4 – 2 reps @ 80-83% – 155#
*Sets 5-6 – 2 reps @ 85-88% – 165#

B: Metcon (AMRAP – Rounds and Reps)
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees
Manmaker = Row(R)–>Push Up–>Row(L)–>Jump to Stand–>Power Clean–>Push Press

Completed 13 rounds @ 50# w/partner Jason

WOD 2/13/18

Fitness A:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

Fitness & Performance B:
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Russian Kettlebell Swings RX = 32/24kg
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Times:
Round 1: 3:13
Round 2: 3:25
Round 3: 3:57

Total Time: 10:35

WOD 2/9/18

Performance A:
Deadlift 4 x 5
-225
-225
-225
-225

*Back hurt. Decided not to increase weight.

Performance B:
3 Rounds for time:
400m run
20 Toes-to-bar
40 lunges, 35# dumbells/kettlebells

Time: 13:45

WOD 2/8/18

Performance A:
Shoulder press (4-4-4-4)
– 135
– 145
– 155
– 155
Push Press (3-3-3-3)
– 155
– 175
– 185
– 195

Performance B:
For time:
40 cal row
40 burpee pull-ups

Time: 5:56

WOD 2/6/18

Performance A:
Three sets of:
Back Squat x 6 reps
Rest 3 minutes
Back Squat (6-6-6)

– 185 lbs for all sets. Back hurt.

Performance B:
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

Rounds: Not recorded

WOD 2/5/18

Performance A
– Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
– Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
– Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

Performance B
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Strict Handstand Push-Ups

Time: 5:36

WOD 2/3/18

Performance A:
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 minutes w/Partner
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing

Partner w/Jeremy

WOD 2/1/18

Performance A:
Gymnastics
Every 2 minutes, for 18 minutes (3 sets each) of:
– Weighted Strict Chest to Bar Pull Ups (3+3+3)
– Handstand Walk (75′-75′-75′)
– L-Sit (60 sec/60 sec/ 60 sec)

Performance B:
Metcon (AMRAP – Reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of 10m Shuttle Run
Rest 30 seconds

Time: Not recorded.

WOD 1/31/18

Performance A:
Back Squat (8-8-8-8)
-225
-225
-225
-225

*Injured back during last set

Performance B:
3 Rounds for time:
Run, 400m
30 Alternating Goblet Lunges, 35lbs
15 Toes-to-bar

Time: 10:18

WOD 1/22/18

Performance A:
Back Squat 8-8-8, rest 2:30
Sets : rest 2:30
8 Back Squats | 185 lbs
8 Back Squats | 225 lbs
8 Back Squats | 225 lbs

Performance B:
Run, 400 m
40 Box Jumps, 24 in
40 Toes-to-bars
40 Push-ups
Run, 400 m

Time: 8 mins 50 secs | Rx’d