Tuesday, January 15, 2019

2019-01-16 WOD

Class

Every 90 seconds for 7 rounds:
...1 Pause Front Squat (3 seconds in bottom)
...1 Regular Front Squat
Record heaviest load.



"Satan's Whiskers"
3 Rounds:
...10 Chest to Bar Pull-ups
...10 Front Squats (165/110#)
...10 Barbell Facing Burpees
Record time.



Competitors

From CompTrain (2019-01-09), copied here for convenience:

Skills
Max Ring Muscle-Ups



Every 90 seconds for 7 rounds:
...1 Pause Front Squat (3 seconds in bottom)
...1 Regular Front Squat
Record heaviest load.



"Satan's Whiskers"
3 Rounds:
...10 Chest to Bar Pull-ups
...10 Front Squats (165/110#)
...10 Barbell Facing Burpees
Record time.



Gymnastic Skills
AMRAP 10:
...2 Rounds of "Strict Cindy"
...50' Handstand Walk
Record rounds/reps.

Monday, January 14, 2019

2019-01-15 WOD

Class

Kipping Handstand Pushups
Every 2 minutes for 5 Rounds:
...40% of Max Kipping Handstand Push-ups
...50' Front Rack DB Walking Lunge (increase weight every round)
Record total reps of HSPU and heaviest load for DBWL.



Midline
4 Rounds, Every 2 Minutes:
...15 GHD Sit-Ups
...Time Remaining: Max D-Ball Hold (100/70#)
*No Rest Between Rounds. 8 Minute Running Clock.



Competitors

From CompTrain (2019-01-08), copied here for convenience:

Kipping Handstand Pushups
Every 2 minutes for 5 Rounds:
...40% of Max Kipping Handstand Push-ups
...50' Front Rack DB Walking Lunge (increase weight every round)
Record total reps of HSPU and heaviest load for DBWL.



"Fuller Circle"
For Time:
...75/50 Calorie Assault Bike
...125 Double-Unders
...2000 Meter Row
...150 Double-Unders
...75/50 Calorie Assault Bike
Record time.



Midline
4 Rounds, Every 2 Minutes:
...15 GHD Sit-Ups
...Time Remaining: Max D-Ball Hold (100/70#)
*No Rest Between Rounds. 8 Minute Running Clock.

Sunday, January 13, 2019

2019-01-14 WOD


A classic HeroWOD to kick off the new CompTrain cycle! Here's Bergeron's description of what to expect:
New training cycle starts today: "Racehorse." 10 weeks. If you've ever watched a racehorse train or compete, you might have noticed they often wear blinkers, a piece of equipment that prevent the horse seeing to the rear and to the side. Blinkers keep racehorses focused on what is in front, encouraging them to pay attention to the race rather than other distractions. If there is ever a time of the year to put on the blinkers, it's now—specific 2019 Open training starts today. During this cycle, our primary focus will be dialing in movements that will be tested in the Open. Through study of past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives.

Class

EMOM for 10 rounds:
...Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
Record load.



In Honor of "DT"
5 Rounds:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes. Compare to 2018-03-28.



Competitors

From CompTrain (2019-01-07), copied here for convenience:

Snatch Primer
8 Sets:
...Power Snatch + Snatch Balance + High Hang Pause Snatch
Loading: 50-53-56-59-62-65-65-65%



Snatch
EMOM for 10 rounds:
...Snatch Deadlift + Floating Snatch (Pause in Start + Catch)



In Honor of "DT"
5 Rounds:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes.



Stamina Builder
1-2-3-4-5-6-7-8-9-10:
...Burpee Box Jump Overs
...Toes to Bar
Record time.

Friday, January 11, 2019

2019-01-12 Whatapalooza WOD for Shane Garrett!

Hey everyone! Remember, tomorrow is our "Whatapalooza" WOD to support Shane Garrett before he goes to Wodapalooza in Miami next week! Starts at 8:30am! The "Whatapalooza" WOD is open to the general public, so feel free to invite your friends and family that want to support Shane! If you ordered a Fundraiser shirt, check in with me at the front door tomorrow to pick it up and wear it for the picture!

Class

"Whatapalooza"
In teams of 3:
...AMRAP in 6 minutes of Bench Press (135/95#)
...AMRAP in 6 minutes of Deadlift (225/155#)
...AMRAP in 6 minutes of Bike calories
*1 minute transition between movements (to change weights or adjust bike seats). Record total reps.



Competitors

"Whatapalooza"
In teams of 3:
...AMRAP in 6 minutes of Bench Press (155/105#)
...AMRAP in 6 minutes of Deadlift (275/195#)
...AMRAP in 6 minutes of Bike calories
*1 minute transition between movements (to change weights or adjust bike seats). Record total reps.



From CompTrain (2019-01-05), copied here for convenience:

Conditioning
AMRAP 5:
...30/21 Calorie Row
...21 Power Snatches (95/65#)
...Max Lateral Bar Burpees

Rest 5 Minutes, Then
AMRAP 5:
...30/21 Calorie Row
...15 Power Snatches (115/80#)
...Max Lateral Bar Burpees

Rest 5 Minutes, Then
AMRAP 5:
...30/21 Calorie Row
...9 Power Snatches (135/95#)
...Max Lateral Bar Burpees

Record total BURPEE reps.

Thursday, January 10, 2019

2019-01-11 WOD

Class and Competitors

From CompTrain (2019-01-04), copied here for convenience:

Conditioning
Every 2 minutes for 6 Rounds:
...25% Max Ring Muscle-Ups
...7-7-5-5-3-3 Front Squats
Record total MU reps and front squat load.



"Bee's Knees"
5 Rounds for max reps:
...1 Minute Wall Balls (20/14#)
...1 Minute Kettlebell Swings (53/35#)
...1 Minute Bike
...1 Minute Rest
Record total reps.

Wednesday, January 09, 2019

2019-01-10 WOD

Class

"Clothesline"
AMRAP 12:
...2-4-6-etc Push Press (115/80#)
...2-4-6-etc Toes to Bar
...2-4-6-etc Box Jump Over (24/20"")
Increase by 2 reps every round. Record rounds/reps. Compare to 2018-10-03.



Sled Drag
...Build to a Heavy 50' Forward + 50' Backward Sled Drag
Time cap of 12 minutes. Record heaviest weight.
**50' Drags must be done without stopping or pausing for it to count**

Competitors

From CompTrain (2019-01-03), copied here for convenience:

Rest Day

Tuesday, January 08, 2019

2019-01-09 WOD

Class and Competitors

From CompTrain (2019-01-02), copied here for convenience:

Power Clean + Handstand Push-ups
Every 90 seconds, for 5 Rounds:
...33% of Max Kipping Handstand Push-ups
...3-3-2-2-1: Power Cleans*
*Between 70-85%. Single Repetitions on Cleans.
Record total HSPU reps, and power clean load.



"Air Walker"
AMRAP 20:
...25/18 Calorie Row
...50 Double Unders
...3 Rounds of "The Chief"* (135/95#)

*1 Round of "The Chief" is 3 Power Cleans + 6 Push Ups + 9 Air Squats
Record rounds/reps.