WOD

AUG.14.17 to AUG.19.17 Function Programming (wk17)

AUG.14.17 MON

Full rest between sets
80% (moderate) RPE in conditioning
Aim is always perfect movement

a) Hip Circuit
Complete 5 rounds NFT
5 Deadlift (appropriate tool)
1 x Triple Broad Jump (for speed)
5 front Squat (appropriate tool)
5 Clean (appropriate tool/load and depth on catch)

b) Pulling/Core Circuit
AMRAP 10min
10 Pull-ups (any level/no kipping)
50 Jump Rope Passes (singles, crossovers, DU…)
20 Anchored Sit-ups (wt’d […]

By |August 13th, 2017|WOD|0 Comments|

AUG.14.17 to AUG.19.17 Experience Programming (wk17)

AUG.14.17 MON

This is the age group Games WOD for the 14-15 years old category. It may be a bit much for some who normally complete the “Experience” category. If so, please see the programming for “Function”, and know that you will get stronger and more skilled for having done so.
Intentions: Don’t sell your soul […]

By |August 13th, 2017|WOD|0 Comments|

AUG.14.17 to AUG.19.17 Mastery Programming (wk17)

AUG.14.17 MON

This is the age group Games WOD for 16-49 year olds.
Intentions: Don’t sell your soul on this one, but put up a good fight, with great quality movement. Add personal work pre/post that is appropriate.

“Bar Fight”
For time:
50 Chest-to-bar Pull-ups
40 Toes-to-bar
30 Clean and Jerk (205/145)
– Time to complete: under 15min is ideal

AUG.15.17 TUE

80% (moderate) […]

By |August 13th, 2017|WOD|0 Comments|

AUG.7.17 to AUG.12.17 Mastery Programming (wk16)

AUG.7.17 MON

Expectations: Dial in and develop consistency in cyclical conditioning at sub-max pace. Every working interval should be just under individual limit, but not over.

There is opportunity for individual skill work prior or post main Rx.

Pacing Practice/Endurance

2RFT
Row 500m
Rest 2min
Run 400m
rest 2min

Rest 5min after 400m on 2nd round, and repeat for 2 more rounds.

– Effort […]

By |August 6th, 2017|WOD|0 Comments|

AUG.7.17 to AUG.12.17 Experience Programming (wk16)

AUG.7.17 MON

Expectations: Dial in and develop consistency in cyclical conditioning at sub-max pace. Every working interval should be just under individual limit, but not over.

There is opportunity for individual skill work prior or post main Rx.

Pacing Control/Endurance:

2RFT
Row 500m
Rest 2min
Run 400m
rest 2min

Rest 5min after 400m on 2nd round, and repeat for 2 more rounds.

– Effort […]

By |August 6th, 2017|WOD|0 Comments|

AUG.7.17 to AUG.12.17 Function Programming (wk16)

AUG.7.17 MON

Gymnastic Strength Focus
5 giant rounds NFT of:
60sec hold in bottom of wall-facing Squat
– Arms overhead, and body as close as possible
10/10 cossack to sit
– as low as possible
10/10 neg. toe touch dips from top of box
– as low as possible with heel down
10 touch-n-go Squat jumps to max height
– Scale squat jumps to […]

By |August 6th, 2017|WOD|0 Comments|

JUL.31.17 to AUG.5.17 Experience/Mastery Programming (W16)

JUL.31.17 MON WOD

Conditioning (low priority)
– Focus on perfect reps; pace to sprint through last couple rounds

27-21-15-9 reps for time of:
squat cleans (95/65)
Ring dips
(Experience: Use Stationary Dips)

AUG.1.17 TUE WOD

Anaerobic Endurance (high priority)
– Do not hold back; try to keep consistant max reps in each intervals.

Altenating minutes OTM x 10 cycles (30min total)
Min 1) 30sec Max […]