WOD: Wednesday, September 3, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 75s Hollow Body Hold
  • 35s Rest
  • 75s Superman Hold (large classes, half do Superman, half do L-Sit)
  • 35s Rest
  • 75s L-Sit (large classes, half do Superman, half do L-Sit)

(D) Burpee Cash In ... So, this is where we do all the burpees for all the names and results that did not make it onto the whiteboard :D

(E) Snatch Drills

(F) Ring Rows and Muscle Up Practice

  • 2x7-12 Scaled Ring Rows
  • 2x7-12 Kipping Ring Rows (w/ or w/o band)
  • 2x7-12 Banded Kipping Ring Rows (Hip to Rings)
  • 15 Muscle Up Floor Transition
  • 5-10 Attempts of Banded Kip to Fast Sit-up

(G) Med Ball Core Work

  • 20 Russian Sit Ups
  • 4x10/Side Lateral Wall Toss, 20s Rest after doing 10 left, 10 right

FOR H-J, please break up large classes into three separate stations.

(H) Station 1: Max Burpees in 3:30, 90s Rest

(I) Station 2: Max Double Unders in 3:30, 90s Rest

(J) Station 3: In the 3:30 or <

4 Rounds of

  • 15 Russian Swings
  • 10 American Swings
  • 8 Push Ups

90s Rest

Jasson. Pull ups. Badger. Photo by Rafael Vega

WOD: Wednesday, August 6, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Snatch Drills (5 min)

(D) Clean Drills (5 min)

(E) Press/Push Press/Jerk Drills (5 min)

(F) GymNASTY holds 70s ON, 20s OFF

  • Forearm Plank
  • Hollow Body
  • Wall Facing Handstand

(G) Controlled Ring Dips + Burpees

2 Rounds

  • 30s of 5s Controlled Negative Ring Dips
  • 30s Max Burpees
  • 30s Rest

(H) Controlled Pull Ups and Controlled Pull Ups

  • 30s of 5s Controlled Pull Ups
  • 20s Rest
  • 30s of 5s Controlled Chin Ups
  • 20s Rest
  • 30s of 5s Controlled Pull Ups
  • 20s Rest
  • 30s of 5s Controlled Chin Ups

(I-1) Easy WOD (if you came Tuesday and are coming Thursday):

2K Row or 2 mile run

(I-2) Hard WOD (if you are not coming tomorrow)

3 Rounds

  • 20 Suitcase Step Ups
  • 20 Heavy KB Swings
  • 20 KB Sumo Deadlift High Pulls, 200m Run

Luby. Inverted Reverted. Kipping Handstand Push Ups. Photo by Rafael Vega

WOD: Tuesday, August 5, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Snatch Drills

(D) Clean Drills

(E) Press/Push Press/Jerk Drills

(F) Find a 3 RM Press in 12 Minutes

(G) Press Back Off Sets, 3 Sets of:

  • 3 Press @ 90% of 3RM
  • 7 Push Press @ same weight
  • 20 Suitcase Step Ups
  • 20 Heavy KB Swings
  • 30s Hold Chin Over Bar

Cindy. Lunch after squats. Photo by Rafael Vega

WOD: Saturday, July 26, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Demo and short Practice

  • Banded Deadlifts
  • Good Mornings
  • Bent Over Barbell Rows
  • Bent Over Kettlebell Rows

(D) 5x10 Banded Deadlifts @ 40-55% of 1RM Deadlift (one set about every 2 minutes)

This is a dynamic effort. If you're not moving fast, the weight is too heavy or the band is too thick.

(E) 5 x10-15 Good Mornings (One Set every two minutes)

(F) 5 x10/Side Bent Over Kettlebell Rows, Each set followed by

  • 8-10 Weighted Barbell Rows
  • 15 Push Ups
  • 25 Sit Ups
  • Rest 90s, except on last run where you will run 400m for time

Kris. Wheelbarrow up ramp. Photo by Rafael Vega

WOD and Weekly Preview: Monday, June 30, 2014

Test Week II ... what, you thought we were done?

WELCOME TO WEIGHTLIFTING TEST WEEK

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Clean and Jerk Drills (7 min)

(D) Snatch Drills (7 min)

(E) 3-5 Sets of the Complex (10 min):

1 Hang Power Snatch + 1 Hang Squat Snatch @ 50-70% of 1RM

(F) 3-5 Sets of the Complex (10 min):

1 Hang Snatch + 1 Snatch @ 60-80% of 1RM Snatch

(G) Kill Your Goat (or 500m Row Sprint Make Up ... must do if missed last week)

Goats today are

  • Double Unders
  • Handstands
  • Strict/Lipping Handstand Push Ups

500m Row Sprint Make-Up

  • Row 3-500m, starting at a casual pace, finishing at about 70-85% intensity
  • Rest 3 minutes
  • Row 500m for time

Quarter 3, Week 1, Test Week 2: Weightlifting Week