Tuesday, November 20, 2018

2018-11-21 WOD

Class

Barbell Cycling
On the 0:00 - Clean Complex @ 45%
On the 4:00 - Clean Complex @ 50%
On the 8:00 - Clean Complex @ 55%
On the 12:00 - Clean Complex @ 60%

Clean Complex
3 Rounds Without Dropping Bar:
...1 High Hang Squat Clean
...1 Low Hang Squat Clean
...1 Squat Clean

Record load.



"Breaking Bad"
5 Rounds:
...200 Meter Run
...2-4-6-8-10 Double KB Thrusters (2x 53/35#)
Record time.



Competitors

From CompTrain (2018-11-14), copied here for convenience:

Barbell Cycling
On the 0:00 - Clean Complex @ 45%
On the 4:00 - Clean Complex @ 50%
On the 8:00 - Clean Complex @ 55%
On the 12:00 - Clean Complex @ 60%

Clean Complex
3 Rounds Without Dropping Bar:
...1 High Hang Squat Clean
...1 Low Hang Squat Clean
...1 Squat Clean

Record load.



"Breaking Bad"
5 Rounds:
...200 Meter Run
...2-4-6-8-10 Double KB Thrusters (2x 53/35#)
Record time.



Body Armor (aka Bodybuilding)
...3×8 Tempo Dumbbell Push Presses
...3×8 Tempo Dumbbell Bent Over Row
...3x Max Effort Ring L-Sit Hold

Monday, November 19, 2018

2018-11-20 WOD

Class

Snatch Complex
5 Sets:
...1 Snatch Pull
...1 High Hang Power Snatch
...1 Mid Hang Power Snatch
...1 Low Hang Power Snatch
Building to a moderate load.



"Rush Hour"
On the 4:00 x 5 Rounds:
...12/9 Calorie Bike
...9 Barbell Facing Burpees
...6 Power Snatches (135/95#)
Record slowest time.



Competitors

From CompTrain (2018-11-13), copied here for convenience:

Strict Gymnastics
4 Sets, Not For Time:
...40% Max Strict Handstand Push-ups
...6 Tempo Ring Rows
...Rest as Needed Between
Record total strict HSPU reps.



Snatch Complex
5 Sets:
...1 Snatch Pull
...1 High Hang Power Snatch
...1 Mid Hang Power Snatch
...1 Low Hang Power Snatch
Building to a moderate load.



"Rush Hour"
On the 4:00 x 5 Rounds:
...12/9 Calorie Bike
...9 Barbell Facing Burpees
...6 Power Snatches (135/95#)
Record slowest time.

Sunday, November 18, 2018

2018-11-19 WOD


Check out how close the finish was among the top Central East athletes when "Jackie" was one of the events in the 2013 Regionals!

Class

"Jackie"
For Time:
...1000 Meter Row
...50 Thrusters (45/35#)
...30 Pull-ups
Record time.



Conditioning
AMRAP 8:
...AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders



Competitors

From CompTrain (2018-11-12), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts. Record load.



"Jackie"
For Time:
...1000 Meter Row
...50 Thrusters (45/35#)
...30 Pull-ups
Record time.



Conditioning
AMRAP 8:
...AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders

Friday, November 16, 2018

2018-11-17 WOD

Competitors

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

Rope Climb Conditioning
5 RFT:
...5-4-3-2-1 Rope Climbs
...15/12 Calorie Bike
Record time.



Deadlift
9 Sets Total:
...3×3 at 72%
...3×3 at 77%
...3×3 at 82%
Record heaviest load.



"Viper"
For Time:
...60/42 Calorie Row
...50 Box Jump Overs (24/20#)
...40 Toes to Bar
...30 Power Snatches (115/80#)
Record time.

Thursday, November 15, 2018

2018-11-16 WOD

Class

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts). Record load.



Conditioning
Within an 18 minute clock:
5 Round Buy-In:
...200 Meter Run
...10 Overhead Squats (95/65#)

Then, AMRAP in time remaining:
...5 Chest to Bar Pull-ups
...7 Kipping Handstand Push-ups
...21 Air Squats
Record rounds/reps.



Competitors

From CompTrain (2018-11-09), copied here for convenience:

Clean & Jerk Complex
5 Sets:
...Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Build to a Moderate Set. Record heaviest load.



Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts). Record load.



Conditioning
Within an 18 minute clock:
5 Round Buy-In:
...200 Meter Run
...10 Overhead Squats (95/65#)

Then, AMRAP in time remaining:
...5 Chest to Bar Pull-ups
...7 Kipping Handstand Push-ups
...21 Air Squats
Record rounds/reps.

Wednesday, November 14, 2018

2018-11-15 WOD

Class

3 Rounds:
...1 minute D-ball/D-bag clean (100/70#)
...1 minute Rest
Record total reps.



5 RFT:
...500m Row
...15 Bench Press (135/95#)
Time cap of 20 minutes.




Competitors

From CompTrain (2018-11-08), copied here for convenience:

Rest Day

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.