Archive for the ‘Wod’ Category

5-24-12

Posted: May 24, 2012 in Wod

Am Session:

Rowing:

4x 1200m

rest 3:00 min btw efforts-hold within 3-5 seconds

PM Session:

Bench Press work

6 min speed work @ 55% *every 2 min perform 9x bench (185#)/18x butterfly pullups

6 min power work @ 75% *every 2 min perform 5x  bench (235#)/10x kipping pullups

6 min Strength work @ 90% *every 2 min perform 2x bench (285#)/4x strict Pullups

*core work, recovery sled pull

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5-23-12

Posted: May 23, 2012 in Wod

AM session:

Recovery row

 

PM session:

Strength DL session

6 min @ 55% 3×9/50x DU’s *every 2 min

4 min @ 75% 5×2/6x box jumps @ 30 *every 48 sec

8 min @ 90% 8×1/15x kbs @ 2 pd *EMOM

rest 10 min

 

Conditioning

For total time:

Run 1 mile

40 Pullups

20 HSPU

30 Pullups

15 HSPU

20 Pullups

10 HSPU

5-22-12

Posted: May 22, 2012 in Wod

http://jonnorth.blogspot.com/2012/05/old-show.html

AM Session:

10x 125m TT w/ Titin vest – rest 2:00 btw efforts

for time:

50x HSPU

PM Session:

1) work up to heavy Power Clean and Jerk

*then perform w/ continuous running clock (using last weeks clean heavy single-300#)

2)

Speed work for 6 min @ 55% (165#)

every 2 min perform 9x Cleans/3x MUs

Power Work for 6 min @ 75% (225#)

every 2 min perform 5x Cleans/3x MUs

Strength Work for 6 min @ 90% (270#)

every 2 min perform 2x Cleans/1x rope climb

*performed with Titin Vest

5-21-12

Posted: May 21, 2012 in Wod

Am Session:

Press/Front Squat

Speed work in 6 min @ 55% (110#/185#)

3×9 *every 2 min perform 9x Press/Front Squat

Power Work in 4 min @ 75% (150#/250#)

5×2 *every 48 seconds perform 2x Press/Front Squat

Strength work in 8 min @ 90% (180#/300#)

8×1 *EMOM perform 1x press/Front Squat

End on 50x weighted situps/50x weighted back extensions

PM Session:

BB Gymnastics

1) heavy single Power Snatch 

hit 225-hip still bruised 

2) 15X2 Power Snatch @75% max *every 48seconds-12 min total

195# (of 260) 

Conditioning
12 min AMRAP:
7x Strict Pullups
14x Pistols (alternating)
21x GHDs
5+7 pullups *hip was still acting up 
Skill
5 minute AMRAP of Ring HSPU.

5-20-12

Posted: May 20, 2012 in Wod

Thruster work

*with a continuously running clock perform the following:

8 min speed work @ 50% max thruster (135#)

3x set (every 2:40 sec) perform 13x thruster and 20x TTB

8 min power work @ 70% of max thruster (185#)

3x sets (every 2:40 sec) perform 6x Thruster and 50x DU’s

8 min Strength work @ 85% of max thruster (225#)

3x sets (every 2:40 sec) perform 5x thruster

End with sled pulls

5-19-12

Posted: May 19, 2012 in Wod

AM Session:

20 min AMRAP (recovery)

750m Row

12x burpees

5 rds

4070m row total

PM Session:

SN: heavy single

CJ: heavy single

5rds for time:

5x squat clean @ 155

7x burpees

9x CTB Pullups

*with Titin Vest

did this one nearly 4 years ago and struggled….8:48

http://www.youtube.com/watch?v=8DnE45zRwxU&feature=g-upl

6:20 today! *bad burps but will clean them up for competition

5/18/12

Posted: May 18, 2012 in Wod

AM Session:

Recovery airdyne:

20 minutes

1:00 on/1:00 off at about 60-70%

 

PM Session:

Snatch work

*with a continuously running clock perform the following:

8 min speed work @ 50% max snatch (135#)

3x set (every 2:40 sec) perform 13x power snatches and 4x rope climbs

8 min power work @ 70% of max snatch (185#)

3x sets (every 2:40 sec) perform 5x power snatches and 50x DU’s

8 min Strength work @ 85% of max snatch (225#)

3x sets (every 2:40 sec) perform 4x snatches and 15x burpees

*core work/sled work afterwards