Wednesday, October 17, 2018

2018-10-18 WOD

Class

Indoor Sled Drag
...Find max load for 50' unbroken
Any style drag is allowed (walk, crawl, reverse walk, reverse crawl, etc). Any pause in the sled is a no-rep. Record heaviest load.



For time:
...30 GHD Hip Extensions
...20 Ring Dips*
...10 Rope Climbs
...20 Ring Dips*
...30 GHD Hip Extensions
*Rx+1 at Muscle Up height. Record time.



Competitors

From CompTrain (2018-10-11), copied here for convenience:

Rest Day

Tuesday, October 16, 2018

2018-10-17 WOD

Class

"High Roller"
3 Rounds:
...600 Meter Run
...21 Hang Squat Snatches (75/55#)
Record time.



Body Armor (aka Bodybuilding)
5 Supersets:
...6 Tempo Chest to Bar Pull-Ups
...9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.



Competitors

From CompTrain (2018-10-10), copied here for convenience:

Handstand Walk Practice
...Spend 15:00 in practice.



Split Jerk
...3 Sets: 3 Jerk Drives + 1 Split Jerk
...5 Sets: 1 Split Jerk (83-87-90-93/96%*)
*93% or 96% based on feel
Record heaviest load.



"High Roller"
3 Rounds:
...600 Meter Run
...21 Hang Squat Snatches (75/55#)
Record time.



Body Armor
5 Supersets:
...6 Tempo Chest to Bar Pull-Ups
...9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

Monday, October 15, 2018

2018-10-16 WOD

Class

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Competitors

From CompTrain (2018-10-09), copied here for convenience:

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Row Conditioning
12 Minute Row, as follows:
...Minute 1: 2k Pace +20 Seconds
...Minute 2: 2k Pace +10 Seconds
...Minute 3: 2k Pace +20 Seconds
...Minute 4: 2k Pace +8 Seconds
...Minute 5: 2k Pace +20 Seconds
...Minute 6: 2k Pace +6 Seconds
...Minute 7: 2k Pace +20 Seconds
...Minute 8: 2k Pace +4 Seconds
...Minute 9: 2k Pace +20 Seconds
...Minute 10: 2k Pace +2 Seconds
...Minute 11: 2k Pace +20 Seconds
...Minute 12: 2k Pace

Sunday, October 14, 2018

2018-10-15 WOD

Class

"Dirty 30"
For Time:
...30 Box Jumps (24/20")
...30 Chest to Bar Pull-ups
...30 Kettlebell Swings (70/53#)
...30 Front Squats (115/80#)
...30 Toes to Bar
...30 Push Press (115/80#)
...30 Deadlifts (115/80#)
...30 Wall Balls (30/20#)
...30 Bar Facing Burpees
...30 Double Unders
Record time.



Competitors

From CompTrain (2018-10-08), copied here for convenience:

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (78-81-84%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (88-90-92%)
...Minute 12: Rest
...Then, Not for Time: 3 Singles (92-94-96%)
Record heaviest load.



Snatch Pull + 3 Snatch Hang High Pulls
...5 Sets (63-65-67-69-72%)
Record heaviest load.



Back Squat
...3 Sets of 9 (76-80-84%)
Record heaviest load.



"Dirty 30"
For Time:
...30 Box Jumps (24/20")
...30 Chest to Bar Pull-ups
...30 Kettlebell Swings (70/53#)
...30 Front Squats (115/80#)
...30 Toes to Bar
...30 Push Press (115/80#)
...30 Deadlifts (115/80#)
...30 Wall Balls (30/20#)
...30 Bar Facing Burpees
...30 Double Unders
Record time.

Friday, October 12, 2018

2018-10-13 WOD

Competitors

From CompTrain (2018-10-06), copied here for convenience:

"Stop, Drop, & Roll"
Teams of 3, For Time (30 Minute Cap):
...1 Mile Sandbag Run* (70/50# -ish)
...150/100 Calorie Assault Bike
...100 Hang Power Snatches (135/95#)
...80 Overhead Squats (135/95#)
...60 Squat Snatches (135/95#)
*Everyone runs together with one sandbag, pass it around as needed. Record time.



Body Armor
12-10-8-6 reps:
...Dumbbell Strict Presses (Each Side)
*After Each Set: 21 GHD Sit-ups
Then:
...100 Band Pull-Aparts




Thursday, October 11, 2018

2018-10-12 WOD

Class

"Tread Water" (modified)
For Time:
...1k Row
...1k Bike
...150 Double Unders
...10 Rounds of ""Chest to Bar Cindy*
*5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats
Record time.



Competitors

From CompTrain (2018-10-05), copied here for convenience:

Squat Clean
EMOM For 15 Minutes:
...Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (76-79-82%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (86-88-90%)
...Minute 12: Rest
...Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Record heaviest load.



Front Squat
...2×4 @ 79%
...2×3 @ 84%
...2×2 @ 90%
Record heaviest load.



"Tread Water" (modified)
For Time:
...1k Row
...1k Bike
...150 Double Unders
...10 Rounds of ""Chest to Bar Cindy*
*5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Wednesday, October 10, 2018

2018-10-11 WOD

Class

Sumo Deadlift
...Find a 5RM
Record heaviest load.



10-9-8-7-6-5-4-3-2-1 reps for time:
...SDHP (115/80#)
...Pistol Squats
...GHD Sit Ups
Record time.



Competitors

From CompTrain (2018-10-04), copied here for convenience:

Rest Day