Saturday, February 1, 2014
"Built by Bergeron" WOD
7 min AMRAP for Metcon
1. Metcon
Wall Balls @20/14lbs
EMOM complete 5 Deadlifts @225/155lbs
Start with the wall balls. Score is number of wall balls complete in 7 minutes.
2. Pulls
5x5 Snatch Grip Deadlifts @205/185lbs
1. Metcon
Wall Balls @20/14lbs
EMOM complete 5 Deadlifts @225/155lbs
Start with the wall balls. Score is number of wall balls complete in 7 minutes.
2. Pulls
5x5 Snatch Grip Deadlifts @205/185lbs
3. Odd Objects/Movements
50 1-arm DB Snatch (Choose a heavier DB)
25 each Arm
4. Core
A. 5x20 Alternating 1-arm Ring Extensions (10 each arm)
B. 5x10 Double Ring Extension
4. Core
A. 5x20 Alternating 1-arm Ring Extensions (10 each arm)
B. 5x10 Double Ring Extension
5. Skills
3x30 unbroken Box Jumps @24/20"
Take as little rest between sets as possible. If you miss or can't rebound a rep you must start that set over.
Thursday, January 30, 2014
"EMOM" WOD
MORNING SESSION
1. Plyometric
6 sets of 4 Facing Hurdle Hops
1. Plyometric
6 sets of 4 Facing Hurdle Hops
2. Pull
1RM Sumo Dead Lift Standing on Plates
3. 20 Rep Benchmark
20 yard max unbroken Yoke Carry
4. Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
AFTERNOON SESSION
1. Rowing
EMOMx15:
Guys: 200 meters
Girls: 180 meters
1RM Sumo Dead Lift Standing on Plates
3. 20 Rep Benchmark
20 yard max unbroken Yoke Carry
4. Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
AFTERNOON SESSION
1. Rowing
EMOMx15:
Guys: 200 meters
Girls: 180 meters
2014 OPEN ATHLETES
1. MetconFor time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
2. Skills
12 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 unbroken muscle ups
Minute 3 - complete 3 unbroken muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.
"Ropes and Ladders"
2014 REGIONAL & GAMES ATHLETES
SESSION ONE:
1. Snatch Technique
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single Snatch Balance
C. Work up to a heavy High Hang Squat Snatch
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single Snatch Balance
C. Work up to a heavy High Hang Squat Snatch
2. Squat
6x4 Safety Bar Back Squat
3. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
4. Gymnastics Skills
50 L-sit Pull ups
2014 OPEN ATHLETES
1. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
2. Snatch Technique
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single Snatch Balance
C. Work up to a heavy High Hang Squat Snatch
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