WOD 6-26-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK STRENGTH:

20 X HBBS X 1 SET

 

CONDITIONING:

HANG POWER CLEANS 115/75

BURPEE'S

T2B

1-2-3-4-5-6-7-8-9-10

WOD 6-25-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"DIANE"

DEADLIFTS 225/155

HSPU

21-15-9

 

FINISH = 15yd X 15yd PROWLER PUSH (High - High)

5 ROUNDS AHAP

 

WOD 6-24-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"FRAN"

THRUSTERS 95/65

PULLUPS

21-15-9

 

FINISH = TABATA PUSHUPS

TABATA SITUPS

WOD 6-21-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

TAKE 12 MIN TO FIND A C&J MAX

 

CONDITIONING:

25 X WALL BALL 20/16

25 X POWER SNATCH 95/65

25 X WALL BALL

25 X POWER SNATCH

25 X LAT BOX JUMPS 24"/20"

25 X C2B PULLUPS

25 X LAT BOX JUMPS

25 X C2B PULLUPS

WOD 6-18-13

WARMUP:

COACHES CHOICE

WORK CAPACITY:

EMOM FOR 14 MIN.

ODD MIN. = 5 X BURPEE PULLUPS 

(Strict pullups as long as possible)

EVEN MIN. = 12 X OH KB SWINGS 70.5/50

REST 5 MIN

CONDITIONING:

AMRAP IN 7 MIN.

25 X DOUBLE UNDERS

15 X HR PUSHUPS

SPRINT 100 METERS

FINISH = 10 ROUNDS X 10 MOVEMENTS X 20 REPS 

CORE WORK

YOU CALL IT!!!

WOD 6-17-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

1-1/4 FRONT SQUATS

5-5-5-5-5

@ 75-80% OF 1RM

 

 

CONDITIONING:

30 X GROUND TO OVERHEAD 135/95#

ROW 1000 METERS

FOR TIME:

WOD 6-14-13

WARMUP:

COACH"S CHOICE

STRENGTH:

EMOM FOR 5 MIN

POWER SNATCH X 3 @ 80% OF 1 RM

*All Snatches are T&G

REST 2 MIN

EMOM FOR 5 MIN

POWER CLEAN X 2 + 1 JERK @ 80 % OF C&J 1 RM

**All Cleans T&G 

CONDITIONING:

10 X DEADLIFT 275/185

15 X LAT. OVER THE BAR BURPEE'S

20 X T2B

3 ROUNDS

WOD 6-12-13

WARMUP:

COACHES CHOICE

 

WOD:
4 ROUNDS OF:

20 X PISTOL'S (ALTERNATING)

15 X BOX JUMP'S 30"/24"

10 X HANG POWER CLEANS 155/105#

5 X JERKS (Power or Split) 155/105#

 

FINISH = 150 METER SLED SPRINT 90/45#

75 METER BACKWARDS PULL

75 METER HAMSTRING PULL

3 ROUNDS

WOD 6-11-13

WARMUP:

COACHES CHOICE

 

WOD = TEST

3 ROUNDS OF:

RUN 400 METERS

REST 1 MIN

ME (STRICT/C2B/KIPPING) PULLUPS

REST 1 MIN

ME HR PUSHUPS

 (no resting on the floor, must be in a plank position to rest)

REST 1 MIN

ME WALL BALL 20/16#

 

MIDLINE = 25 X SITUPS UNBROKEN

15 X T2B UNBROKEN

4 ROUNDS

WOD 6-10-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

OVERHEAD SQUAT

3-3-3-3-3

*Go up 5-10% each set.

 

CONDITIONING:

10 X THRUSTERS 115/75

10 X ONE ARM SWINGS 50/35 (10 per arm)

10 X BURPEE'S

4 ROUNDS

WOD 6-5-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT

10 SETS X 2 REPS @ 85% OF 1 RM

*AFTER EVERY EVEN SET OF DEADLIFT, PERFORM A 

MAX EFFORT BW BENCH PRESS

**Rest 60-90 sec between rounds.

CONDITIONING:

7 MIN AMRAP OF

5 X KB OR DB SNATCH'S 50/35 

7 X BURPEE'S

*Alternate arms each round.

WOD 6-4-13

WARMUP:

COACHES CHOICE

WOD:

7 X C2B PULLUPS

7 X MED BALL SLAMS 25/20

7 X HANG POWER CLEANS 135/95

7 ROUNDS

MIDLINE:

10 X STRICT T2B

20 X WEIGHTED CRUNCH 25/15

30 X RUSSIAN TWISTS

3 ROUNDS

WOD 6-3-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

1 X 20 BACK SQUAT

*Weight should be 5-10% more than last time.

 

CONDITIONING:

-FOR TIME-

 

50 X DOUBLE UNDERS

THEN

5 X WALL WALKS

10 X WALL BALL 20/16

4 X WALL WALKS

15 X WALL BALL

3 X WALL WALKS

20 X WALL BALL

2 X WALL WALKS

25 X WALL BALL

1 X WALL WALK

30 X WALL BALL

THEN

50 X DOUBLE UNDERS