WOD Tue. May 15

May 14th, 2012

Basics Skillwork: PVC Snatch, then some with light weight
Level 1/2: Snatch 1×15 @ 40%,  1×8 @ 50%, 3×3 @ 70%, 3×1 @ 95%

Fight Gone Bad (All levels)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds.  The stations are:

  1. Wall-ball: M=20/W=14 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: M=75/W=45 pounds (Reps)
  3. Box Jump: M=20″/W=16″ box (Reps)
  4. Push-press: M=75/W=45 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.


WOD Fri. Apr. 27

April 26th, 2012

Basics Skillwork: Snatch
Level 1/2: 5-3-1 Program – Bench 5-5-5+

WOD Level 1/2
Interval Weight Training (IWT)
4 Rounds of:
10 Snatches @ 75% of 1RM
2:00 of any of the following: Run @ 400m pace / Row @ 500m pace / Singles jump rope
Rest 2:00

4 Rounds of:
20 Medicine Ball Backward throws – M=20# / W=14#
400m run or 500m row

WOD Fri. Jan. 20

January 19th, 2012

Basics Skill Work: Back Squat work up to moderate weight for 5 reps at a time.
Lvl 1/2 => 5-3-1 Strength Program Cycle Wk. 2
Back Squat 3-3-3+

Level 1/2
Snatch into a deep squat 5-5-5
Clean and Jerk into a deep squat 3-3-3-3-3

OH Squat w/ moderate weight 5-5-5
Clean and Jerk with moderate weight 5-5-5

Then all levels:
Practice rope climbs