A. High bar Back Squat - 2-4 reps @ 30×0 x 7 sets, rest 2:00-3:00
B. 5 sets of 30 unbroken double unders - rest as needed between sets.
Coach’s notes: Post load for each set in back squat and number of attempts to get the 5 sets of 30 double unders.
A1. AMRAP Standing Dumbbell Shoulder Press @ 2110 x 5 sets, rest 2:00
A2. Row 45 seconds for average watts x 5 sets, rest 2:00
Coach’s notes: Guys use 35 lbs and gals 20 lbs per hand for shoulder press and post reps to comments. For row post average watts per set and average watts divided by [...]
5 rounds for time:
5 Power Clean
10 Burpees
200 m Run
Coach’s notes: WOD #3 from Sectionals. Guys use 155 lbs and gals 105 lbs for power cleans. Post time to complete to comments.
“Canadian Crippler”
For time:
30 Chest to Bar Pull Ups
15 Deadlifts (225/155 lbs)
400 m Run
30 Push Ups
15 Push Press or Jerks (135/85 lbs)
30 Squats
15 Front Squats (135/85 lbs)
400 m Run
15 Deadlifts (225/155 lbs)
30 Chest to bar Pull Ups
Coach’s notes: Post time to complete to comments.
AMRAP in 7 minutes:
Thrusters
Coach’s notes: Guys use 95 lbs and gals 65 lbs. Barbell must be taken from the floor. Post reps to comments.
3 RM OHS
Coach’s notes: With a 20 minute time limit, determine your 3 RM OHS. If you want to do it as per the sectionals you have only 3 attempts.
5 rounds for time(s):
Row 250 m
15 Toes to Bar
Rest 2:00
Coach’s notes: Post times for each set and total to comments.
1 round for time:
1 Deadlift
1 round of Cindy
2 Deadlift
1 round of Cindy
3 Deadlift
1 round of Cindy…….
until you reach 10 Deadlift and 1 round of Cindy
Coach’s notes: Guys use 250 lbs and gals 165 lbs for the deadlift. 1 round of Cindy is 5 pull ups, 10 push ups and 15 squats. Post time to complete [...]
Push Jerk - 3, 2, 1, 3, 2, 1
Coach’s notes: Post load for all sets to comments.
1 round for time:
100 Walking Lunges
75 Ball Slams
50 Burpees
25 Knees to Elbows
50 Back Extensions
75 Sit Ups
100 Squats
Coach’s notes: Post time to complete to comments. Guys use 20 lb and gals 14 lb balls for ball slams.
For load and reps:
5 sets of:
10 Front Squat
AMRAP Kipping Pull Ups
Rest as needed between sets
Coach’s notes: Post load and reps for each set to comments. There is no break between front squats and pull ups.
10 rounds for time(s):
15 GHD Sit Ups
15 Box Jumps
1:00 Rest
Coach’s notes: Guys use 24″, gals 18″ for box jumps. Post times for each set and total to ocmments.
As many rounds in 20 minutes:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb
Coach’s notes: Guys and gals use 1/2 bodyweight. Remember hang cleans are full squat catch. Post rounds + reps completed to comments.
Compare to December 7, 2009
For sets:
1. AMRAP Double Unders, 15 reps unbroken in 5 minutes
3:00 rest
2. AMRAP Bench Press, 5 reps unbroken in 5 minutes
Coach’s notes: Guys use 135 lbs and gals 85 lbs for bench press. Post number of sets completed for each to comments.
A1. DB Split Squat 8-10 reps X 4 sets @3010, rest 90 seconds
A2. Row 30 seconds for meters X 4 sets, rest 90 seconds
Rest 5 minutes max
B1. Power Clean 4-6 reps X 4 sets, rest 90 seconds
B2. Push Press - 20 reps (unbroken) X 4 sets, rest 90 seconds
Coach’s notes: Post loads for all sets, [...]
5 rounds for time(s):
Row 500 m
Rest 2:00
OR
Run 800 m
Rest 2:00
Coach’s notes: Post times for runs or rows to comments.
For Highest Load:
15 OHS
Coach’s notes: Establish your heaviest 15 RM OHS. Work up to the set as you choose and rest as needed between sets.
5 sets for load and reps:
Weighted Pull Up X 5 reps/AMRAP bodyweight pull ups
Rest as needed between sets
Coach’s notes: Hold the weight at your feet and release the weight after the 1st 5 reps, then without coming off the bar, do the AMRAP bodyweight set. Post load and reps for each to comments.
Burpees on the minute
Coach’s notes: Post number of minutes to comments.
Compare to February 20, 2009
3 rounds for time:
800 m Run
21 KB Swings
15 Deadlift
Coach’s notes: Guys use 1.5 pood and gals 1.0 pood for KB swings. For the deadlift guys use 205 lbs and gals use 135 lbs. Post time to complete to comments.
“Annie”
50, 40, 30, 20, 10 rep rounds for time of:
Double Unders
Sit-ups
Coach’s notes: Post time to complete to comments.
Compare to November 15, 2009
10 rounds for time:
7 Back Squat
14 Jump Squats
Rest 1:00
Coach’s notes: Guys use bodyweight for back squats and gals use 3/4 bodyweight for back squat. In the jump squat be quick off the grground and jump as high as possible. Post working time to comments.
Front Squat 1, 1, 1, 1, 1, 1, 1
Coach’s notes: Post load for each set to comments.
Compare to November 8, 2009
A1 - Weighted Pull Up - 5 reps X 5 sets @ 3011, rest 90s
A2 - Barbell Push Press - 5 reps x 5 sets @ 21×1, rest 90s
B1 - GHD Raise - 10 reps x 5 sets, 60s rest
B2 - K to E - 10 reps x 5 sets, 60s rest
Coach’s notes: Post loads for A1 [...]
Part 1- For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees
5 minute Rest
Part 2 - For time:
75 Box Jumps
Coach’s notes: Guys use 24 inches and gals 18 inches for box jumps. Post time to complete Part 1 and 2 and total to comments.
“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground
Coach’s notes: For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground. At the start of each set the bar [...]
6 rounds for times:
Run 400 m
Rest 2:00
Coach’s notes: Post time for all sets to comments.
Tabata:
1. Switch Lunges
2. Back Extension
3. Box Jump
4. KB Swings
Coach’s notes: Box jumps are to 20″. Guys use 1.5 pood and gals 1.0 pood for KB swings. Post total reps for each exercise to comments.
As many rounds in 20 minutes:
10 SDLHP
10 Thrusters
Coach’s notes: Guys use 85 lbs and gals 55 lbs. Post number of rounds to comments.
6 rounds for time:
10 Shoulder Press
10 Toes to Bar
Coach’s notes: Guys use 95 lbs and gals 65 lbs for the press. Post time to complete to comments.
Power Clean 2, 2, 2, 2, 2, 2
Coach’s notes: Post load for each set to comments.
