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Competitor’s WOD

25
Nov

11.26.13 TUESDAY warm up– 10 Snatch Grip Press Behind the neck, 10 OHS, 10 High Hang Muscle Snatch…45/15 Strength: 3×6 Strict HSPU's…rings, parralettes, floor (wichever...
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24
Nov

11.25.13 MONDAY warm up– 200 Double Unders Strength:  3×6 Sott's Press (from the bottom of the front squat) 3×6 Romanian Deadlift Olympic: 3×6 Above the...
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21
Nov

11.22.13 FRIDAY warm up– Tabata 10m Shuttle Touch Strength: 10min EMOM of: EVEN- 9 Deadlift…315/225 ODD- 9 Bench Press…225/135 Metcon: Explode WOD Auxiliary: 30…20…10 of...
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20
Nov

11.21.13 THURSDAY warm up– 200 Double Unders Strength: 3×8 Dips Olympic: 3×5 Snatch Balance @ 75% Metcon: Explode WOD
19
Nov

11.20.13 WEDNESDAY warm up– 800m Jog Strength: 3×8 Landmine Rotations 3×3 Chest to Bar Pull Up Metcon: Explode WOD Auxiliary: 3 Rounds of: 30cal Airdyne...
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17
Nov

11.18.13 MONDAY warm up– 2×20 Hollow Rocks, 3×5 Skin the Cat Strength: 3×8 Safety Bar Squat 3×8 DB Standing Shoulder Press Olympic: 3×3 Snatch Complex...
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12
Nov

11.13.13 WEDNESDAY warm up– 3x500m Row (3min rest) Strength: 20min EMOM of: EVEN- 2 Med Ball Ring Muscle Up…10/6 ODD- 3 Front Box Squat…225/145 Metcon:...
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11
Nov

11.12.13 TUESDAY warm up– 200 Double Unders Strength: 2×8 Behind the neck Shoulder Press (use good OHS positioning and light loads) Olympic: 3×3 Snatch (singles...
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6
Nov

11.7.13 THURSDAY warm up– 3x500m Row (rest as needed between efforts) Strength: 3×5 Shoulder Press Olympic: 3×5 Power Snatch Unbroken @ 75% Skills Practice: 5×1...
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5
Nov

11.6.13 WEDNESDAY warm up– 100 cals Airdyne Strength: 3×5 Deadlift Metcon: 3 Rounds of: 12 Deadlifts…315/225 60 Double Unders For Time Running: 5x400m Sprint (3min...
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4
Nov

11.5.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: 3x20m Hand over Hand Rope Sled Pull Olympic: 3×5 Hang Squat Clean (singles @ 70%) Gymnasty:...
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31
Oct

11.1.13 FRIDAY warm up– 5min Airdyne Strength: 3×8 Weighted Pull Ups 3×8 Good Mornings Metcon: 15…10…5 of: Med Ball Slams…80/60 HS Walk (meters) For Time...
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29
Oct

10.30.13 WEDNESDAY warm up– 300 Double Unders Strength: 4×8 Landmine Rotations Metcon: 9min AMRAP of: 18 Back Squat…115/75 14 Chest to Bar Pull Ups 10...
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28
Oct

10.29.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: Bench Press 4×8 Olympic: 5×3 Hang Cleans @ 75% unbroken Metcon: 2000m Row (every 2min, 6...
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24
Oct

10.25.13 FRIDAY warm up– 5min Airdyne Bike Strength: 3×10 Shoulder Press Metcon: 5/25…4/20…3/15…2/10…1/5 of: Rope Climbs Back Squat…135/95 For Time
23
Oct

10.24.13 THURSDAY warm up- 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×3 Snatch...
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22
Oct

10.23.13 WEDNESDAY warm up– 800m Jog Strength: 3×10 Deadlift 3×10 DB Rows Metcon: 5 Rounds of: 100m Sled Drag…90/70 12 HSPU's…45's 12 Calorie Row 2min...
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21
Oct

10.22.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 5×3 CnJ Complex @ 60% 1rm CnJ (singles) (CnJ Complex= 1 Hang Clean, 1 Power clean,...
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16
Oct

10.17.13 THURSDAY warm up– 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×5...
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15
Oct

10.16.13 WEDENSDAY warm up– 5…35…5 Flight Simulator Strength: 3×5 Trap Bar Deadlift 4×8 Landmine Rotations Metcon: 10min AMRAP of: 2000m Row remainder of time 6...
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15
Oct

10.15.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ Olympic: 3×5 Clean n Jerk (singles @80%) Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/10 4 Power Cleans…185/125...
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10
Oct

10.11.13 FRIDAY warm up– 1000m Row Strength: 3×5 Bench Press Metcon: 2 Rounds of; 6min AMRAP of: 18 High Wall Balls…20/14…12/10 feet 2 Rope Climbs...
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8
Oct

10.9.13 WEDNESDAY warm up– 800m Jog Metcon: 4 Rounds of: 25m Sled Drag…225/180 25m Reverse Sled Drag…225/180 2min Rest For Time
7
Oct

10.8.13 TUESDAY warm up– 200 Double Unders 3×5 Squat Snatch @ 80% Metcon: 9…7…5 of: DB Single Arm Snatches…100/70 (9…7…5 each arm) Burpee Ring Muscle Up...
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6
Oct

10.7.13 MONDAY warm up– 5min Airdyne Stength: 3×10 Trap Bar Deadlift 3×10 Good Mornings 2×20 Reverse Hypers Metcon 1: 15…10…5 of: DB STOH…80/50 KB Swings…97/70...
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