Archives: Long
Tuesday, July 30, 2019
WOD:
As Many Rounds As Possible (AMRAP) in 35 minutes of:
800m run
15 Bench Press – 135#/85#
400m run
15 Kettlebell Swings – 1.5/1.0 pood
TT WOD – Off Season Fun:
A1. D-ball Carry – 200m X 5 sets, rest approx. 90s
A2. Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx. 90s
A3. Max Weight Bar Hold – 45s X 5 sets, rest approx. 90s
Notes: Add to body weight if successful for 45s.
A4. Sled Drags – 100 ft. X 5 sets, rest min. 120s
Coach’s notes:
For WOD post rounds and reps complete and for TT WOD post all results to comments.
WOD LeaderboardTuesday, June 11, 2019
WOD:
As Many Rounds As Possible in 35 minutes of:
400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s
A2. Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s
Note: Progress towards a straight body position throughout.
B1. Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s
Note: If you reach 12 reps progress to 8-10 reps/leg single leg.
B2. Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s
Coach’s notes:
Post rounds and reps complete for WOD and all results for TT WOD to comments.
WOD Leaderboard
Thursday, March 28, 2019
As Many Rounds As Possible (AMRAP) in 20 minutes of:
1 Rope Climb
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings
2 Rope Climbs
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings
3 Rope Climbs
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings ………..continue adding 1 rope climb each round.
Thursday, June 21, 2018
WOD
As Many Rounds As Possible (AMRAP) in 20 minutes of:
15 Wallballs
35 ft. Crab Walk
55 Double Unders
TT WOD – Gymnastics:
A1. Handstand Walk – 50 ft. X 5 sets, rest 90-120s
Notes: Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher. If 50 feet is in your wheelhouse add obstacle challenges.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 10-12-10 reps X 5 sets, rest 90-120s
Notes: If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups. If you have strict X 3 reps, progress to kipping.
B1. Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s
B2. Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s
Notes: Pause 3s at the top each rep.
Sunday, June 17, 2018
TT WOD – Competitive:
As Many Rounds As Possible (AMRAP) in 60 minutes of:
17 Power Cleans – 135#/95#
75 Air Squats
Notes: At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.
WOD:
3 rounds for time of:
Run 400m
12 Squat Snatch – 135#/95#
15 Burpees
Sunday, June 3, 2018
TT WOD – Competitive:
3 rounds for time of:
1 mile run
100 Double Unders
1000m row
WOD:
21, 15, 9 reps rounds for time of:
Wallballs – 20#/14#
Pull-ups
2:00 REST
21, 15, 9 rep rounds for time of:
Row (cals)
Push Press – 50#/35#/hand
2:00 REST
21, 15, 9 reps rounds for time of:
Box Jumps – 30”/24”
Sumo Deadlift High Pull – 95#/65#