Tuesday, January 22, 2019

2019-01-23 WOD

Class

Stamina Squatting
On the 2:00 x 5 Rounds:
...3 Front Squats
...6 Back Squats
...25-50' Handstand Walk
Round #1 - 55% of 1RM Front Squat
Round #2 - 60% of 1RM Front Squat
Rounds #3+4+5 - 65% of 1RM Front Squat



"Girl Power"
AMRAP 18:
...21/15 Calorie Bike
...3 Rounds of "C2B Cindy"
...5 Squat Cleans (225/155#)

"C2B Cindy" = 5 C2B pull ups, 10 push ups, 15 air squats
Record rounds/reps.



Competitors

From CompTrain, copied here for convenience:

Stamina Squatting
On the 2:00 x 5 Rounds:
...3 Front Squats
...6 Back Squats
...25-50' Handstand Walk
Round #1 - 55% of 1RM Front Squat
Round #2 - 60% of 1RM Front Squat
Rounds #3+4+5 - 65% of 1RM Front Squat



"Girl Power"
AMRAP 18:
...21/15 Calorie Bike
...3 Rounds of "C2B Cindy"
...5 Squat Cleans (225/155#)

"C2B Cindy" = 5 C2B pull ups, 10 push ups, 15 air squats
Record rounds/reps.



Body Armor (aka Bodybuilding)
3 Supersets:
...:30s Kettlebell Front Squat Hold
...10 Kettlebell Bent Over Rows (each side)
...50 Banded Pull-Aparts

Monday, January 21, 2019

2019-01-22 WOD

Class

"Layup"
For Time:
25-20-15-10-5:
...Box Jump Overs (24"/20")
...Toes to Bar
Directly into...
5-10-15-20-25:
...Hang Power Snatch (75/55#)
...Wall Balls (20/14#)
Time cap of 30 minutes. Record time.



Midline (optional)
Not for Score:
...Accumulate 1:30 in an L-Sit
...Accumulate 3:00 in a Weighted Hip Extension



Competitors

From CompTrain, copied here for convenience:

"Layup"
For Time:
25-20-15-10-5:
...Box Jump Overs (24"/20")
...Toes to Bar
Directly into...
5-10-15-20-25:
...Hang Power Snatch (75/55#)
...Wall Balls (20/14#)
Record time.



Row Conditioning
Not for Score:
On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row



Midline
Not for Score:
...Accumulate 1:30 in an L-Sit
...Accumulate 3:00 in a Weighted Hip Extension

Sunday, January 20, 2019

2019-01-21 WOD

Class

Deadlift Primer
4 Sets:
...5 Pausing Romanian Deadlifts
...5 Box Jumps

Deadlift
...7 Sets of 2 Repetitions
Record heaviest load.



"Go Fish"
...1,000 Meter Row
Directly into...
3 Rounds:
...21 Deadlifts (135/95#)
...15 Barbell-Facing Burpees
...9 Push Jerks (135/95#)
Record time. Compare to 2019-09-07.



Competitors

From CompTrain, copied here for convenience:

Stamina Builder
Not for Time:
40 DU + 60% of Max Strict HSPU
40 DU + 50% of Max Strict HSPU
40 DU + 40% of Max Strict HSPU
40 DU + 30% of Max Strict HSPU
Directly into...
40 DU + 60% of Max Kipping HSPU
40 DU + 50% of Max Kipping HSPU
40 DU + 40% of Max Kipping HSPU
40 DU + 30% of Max Kipping HSPU



Deadlift Primer
4 Sets:
...5 Pausing Romanian Deadlifts
...5 Box Jumps

Deadlift
...7 Sets of 2 Repetitions
Record heaviest load.



Push Press Primer
...5 Sets of 2 - Pausing Jerk Drives

Push Press
...5 Sets of 3 Repetitions
Record heaviest load.



"Go Fish"
...1,000 Meter Row
Directly into...
3 Rounds:
...21 Deadlifts (135/95#)
...15 Barbell-Facing Burpees
...9 Push Jerks (135/95#)
Record time. Compare to 2019-09-07.

2019-01-19 WOD

Competitors

From CompTrain (2019-01-12), copied here for convenience:

Clean and Jerk
For Time:
...10 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
...8 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
...6 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
...4 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
...2 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)
Record time.



Conditioning (Team Version)
Teams of 3, 2 Rounds For Time (30 Minute Time Cap):
...30 Bar Facing Burpees
...30 Hang Squat Cleans (95/65#)
...30 Toes to Bar
...30 Thrusters (95/65#)
Then,
150/100 Calorie Assault Bike

Then, 2 Rounds:
...30 Bar Facing Burpees
...30 Hang Squat Cleans (115/80#)
...30 Toes to Bar
...30 Thrusters (115/80#)
Then,
150/100 Calorie Assault Bike

Then, 2 Rounds:
...30 Bar Facing Burpees
...30 Hang Squat Cleans (135/95#)
...30 Toes to Bar
...30 Thrusters (135/95#)
Record total time for everything!

Thursday, January 17, 2019

2019-01-18 WOD

Class

"Task Priority Fight Gone Bad"
3 Rounds:
...30 Wall Balls (20/14#)
...30 Box Jumps (24/20")
...30 Sumo Deadlift High Pulls (75/55#)
...30 Shoulder to Overhead (75/55#)
...30/21 Calorie Row
...Rest 2 minutes
Record time.



Competitors

From CompTrain (2019-01-11), copied here for convenience:

"Task Priority Fight Gone Bad"
3 Rounds:
...30 Wall Balls (20/14#)
...30 Box Jumps (24/20")
...30 Sumo Deadlift High Pulls (75/55#)
...30 Shoulder to Overhead (75/55#)
...30/21 Calorie Row
...Rest 2 minutes
Record time.



Midline
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
...On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
Record load and L-sit times.

Wednesday, January 16, 2019

2019-01-17 WOD

Class

"Layaway"
AMRAP 15:
...30 AbMat Sit-ups
...200m Run
...10 Alternating Dumbbell Snatches (70/50#)
Record rounds/reps.



Supersets
...3x10 Alternating DB Bench Press
...3x10 Single Arm DB Row
Building in weight. Record heaviest load.



Competitors

From CompTrain (2019-01-10), copied here for convenience:

Rest Day

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.