Tuesday, November 13, 2018

2018-11-14 WOD

Class and Competitors

From CompTrain (2018-11-07), copied here for convenience:

Barbell Cycling (Benchmark Testing)
In a 3 Minute Window:
...9 Power Snatches
...15 Power Cleans
...21 Push Jerks
Then, in time remaining: Max Overhead Squats (135/95#)
Record total OHS reps (do not include buy-in reps).



Conditioning
Teams of 2
5 Rounds For Time (25:00 Cap):
...2 x 100 Meter Sandbag Run (One Each, 70/50#-ish)
...2 x 200 Meter Run (One Each)
...40/30 Calorie Row (Split As Desired)
Record time.

Monday, November 12, 2018

2018-11-13 WOD


Class

Conditioning
For Time:
...200 Meter Run, 21 Deadlifts (225/155#)
...200 Meter Run, 18 Strict Handstand Push-ups
...200 Meter Run, 15 Deadlifts (225/155#)
...200 Meter Run, 12 Strict Handstand Push-ups
...200 Meter Run, 9 Deadlifts (225/155#)
...200 Meter Run, 6 Strict Handstand Push-ups
Record time.



Midline
...15 Minute Recovery Bike/Row/Ski
*15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00



Competitors

From CompTrain (2018-11-06), copied here for convenience:

Conditioning
For Time:
...200 Meter Run, 21 Deadlifts (225/155#)
...200 Meter Run, 18 Strict Handstand Push-ups
...200 Meter Run, 15 Deadlifts (225/155#)
...200 Meter Run, 12 Strict Handstand Push-ups
...200 Meter Run, 9 Deadlifts (225/155#)
...200 Meter Run, 6 Strict Handstand Push-ups
Record time.



Strict Gymnastics
12 Minute Clock:
...2 Strict Ring Muscle-Ups
...25' Handstand Walk
...16 Alternating Pistols
...25' Handstand Walk



Midline
...15 Minute Recovery Bike
*15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

Sunday, November 11, 2018

2018-11-12 WOD

Class

Snatch Complex
5 Sets:
...1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set



"Triple Double"
AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...12 Power Snatches (75/55#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...8 Power Snatches (95/65#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...4 Power Snatches (115/80#)
...4 Burpee Box Jump Overs (24/20")

Record total reps (do not include buy-in).



Competitors

From CompTrain (2018-11-05), copied here for convenience:

Snatch Complex
5 Sets:
...1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 58% of 1RM Front Squat (For Both Lifts). Record load.



"Triple Double"
AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...12 Power Snatches (75/55#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...8 Power Snatches (95/65#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...4 Power Snatches (115/80#)
...4 Burpee Box Jump Overs (24/20")

Record total reps (do not include buy-in).

Thursday, November 08, 2018

2018-11-09 WOD

Class

Clean & Jerk Complex
5 Sets:
...1 Squat Clean + 3 Front Squats + 1 Split Jerk
Record heaviest load.



Conditioning
3 Rounds:
...3 Minute Bike Calories
...2 Minute Row Calories
...1 Minute Lateral Burpees over Rower
...Rest 2 Minutes
Record total reps.



Competitors

From CompTrain (2018-11-02), copied here for convenience:

Clean & Jerk Complex
5 Sets:
...1 Squat Clean + 3 Front Squats + 1 Split Jerk
Record heaviest load.



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts).



Conditioning
3 Rounds:
...3 Minute Bike Calories
...2 Minute Row Calories
...1 Minute Lateral Burpees over Rower
...Rest 2 Minutes
Record total reps.

Wednesday, November 07, 2018

2018-11-08 WOD

Class

Indoor Rope Sled Drag
...Find max load for 50' unbroken
Any pause in the sled is a no-rep. Record heaviest load.



AMRAP 12:
...12 Deadlift (95/65#)
...25' FR Walking Lunges (95/65#)
...12 S2OH (95/65#)
...25' FR Walking Lunges (95/65#)
RX+1: Wear a 20/14# weight vest. For scoring lunges, 5' = 1 rep. Record rounds/reps.



Competitors

From CompTrain (2018-11-01), copied here for convenience:

Rest Day

Tuesday, November 06, 2018

2018-11-07 WOD

"Cement Mixer" is the name of the WOD tomorrow... Anyone wanna take any guesses? Maybe this WOD will make you feel like your legs are covered in cement in the later rounds???

Class

Power Snatch Ladder
...On the 0:00 – 10 Power Snatches (115/80#)
...On the 2:00 – 8 Power Snatches (135/95#)
...On the 4:00 – 6 Power Snatches (165/115#)
...On the 6:00 – 4 Power Snatches (185/135#)
...On the 8:00 – 2 Power Snatches (205/145#)
Record heaviest load.



"Cement Mixer"
7 rounds, each one for time, starting every 3 minutes:
...400 Meter Run
...12 Toes to Bar
Record SLOWEST round.



Competitors

From CompTrain (2018-10-31), copied here for convenience:

Power Snatch Ladder
...On the 0:00 – 10 Power Snatches (115/80#)
...On the 2:00 – 8 Power Snatches (135/95#)
...On the 4:00 – 6 Power Snatches (165/115#)
...On the 6:00 – 4 Power Snatches (185/135#)
...On the 8:00 – 2 Power Snatches (205/145#)
Record heaviest load.



"Cement Mixer"
7 rounds, each one for time, starting every 3 minutes:
...400 Meter Run
...12 Toes to Bar
Record SLOWEST round.



Handstand Walk Practice
...10 Minutes Through Obstacles

Monday, November 05, 2018

2018-11-06 WOD

Class

Strict Gymnastics
AMRAP 5:
...3 Strict Chest-to-Bar Pull Ups
...5 Strict HSPU
Then, AMRAP 5:
...5 Strict Ring Dips
...7 Horizontal Ring Rows (feet on box)
Record total reps.



Conditioning
3 Rounds For Time:
...21-15-9 Hang Power Cleans (135/95#)
...21-15-9 Barbell Facing Burpees
...100-75-50 Double Unders
Record time.



Competitors

From CompTrain (2018-10-30), copied here for convenience:

Strict Gymnastics
AMRAP 5:
...3 Strict Chest-to-Bar Pull Ups
...5 Strict HSPU
Then, AMRAP 5:
...5 Strict Ring Dips
...7 Horizontal Ring Rows (feet on box)
Record total reps.



Conditioning
3 Rounds For Time:
...21-15-9 Hang Power Cleans (135/95#)
...21-15-9 Barbell Facing Burpees
...100-75-50 Double Unders
Record time.



Bike Conditioning
10 Sets, Not For Score:
...45 Seconds Easy
...15 Seconds Fast