Bad Bar

Tuesday August 21, 2018

 

WOD:

21-15-9

Deadlift

Thrusters

 

**You will have one bar today. Same weight for both movements. Choose a medium thruster weight.

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Gameday Qualifier WOD #2

Monday August 20, 2018

Strength Session:

 

Front Squat

3-3-3-3-3

**All sets at 85% of your 1RM

**In between sets, complete 3 candlestick rolls + 10 shoulder taps in either push-up or handstand position (L+R=2)+ 3 tuck jumps (get those knees up high!)

 

WOD:

AMRAP in 12 minutes:

3 Cleans (Any style)

3 Shoulder to Overhead (Any style)

12 Box Jump Overs (24″,20″)

 

**You will increase weight each round

Round 1: (95,65)

Round 2: (115,75)

Round 3: (135,85)

Round 4: (155,105)

Round 5: (185,125)

Round 6: (205,145)

Round 7: (225,155)

Round 8: (245,165)

then…AMRAP Cleans (275,185)

 

**Please try for the heaviest weight you can.  If you don’t think you can hit it, try anyway, GET A PR today!

**If you get stuck, go back down to the heaviest weight you can successfully complete and then finish the workout at that weight. For scoring, we will write down the heaviest weight you completed a FULL round with.

**If you can complete all the way through the round of 8, finish the time off with cleans only for as many reps as possible at the weight listed above.

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Running with the bulls

Saturday August 18, 2018

WOD:

For time:

Run 400 meters
50 Dumbbell deadlifts (50,35 in each hand)
Run 400 meters
50 Air squats
Run 400 meters
50 Double unders
Run 400 meters
50 Walking lunges (50,35 DB at shoulder level)
Run 400 Meters

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Pectoralis

Friday August 17, 2018

WOD:

4 rounds of:

30 second plank hold

immediately into,

AMRAP of unbroken handstand push-ups

**Rest 2 minutes between rounds

 

**A missed rep or excessive amount of rest constitutes as the stopping point on your set.

**Modify to push-ups on your feet.  Make sure you technique is on point!  If you catch yourself breaking through the mid section (aka worming), taking a big rest break on the top or bottom positions, etc…stop. Be honest.

 

**If you need to modify to knee push-ups, the workout will look like:

AMRAP in 10 minutes of:

30 second plank

24 Shoulder Tap  Knee Push-ups (see below for the sequence)

30 second hollow rock hold

 

Shoulder Tap Knee Push-ups

Push-up Position on knees, Chest to the deck, shoulder tap right hand to right shoulder, chest to the deck, shoulder tap left hand to left shoulder, etc…

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Afleck Party

Thursday August 16, 2018

WOD:

1 mile run buy in…

then, immediately into…

3 rounds of:

12 Chest to Bar Pull-ups

42 Sit-ups

then immediately into..

100 Ball Slams

 

**Modify Pull-ups as necessary

 

 

 

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Axis

Wednesday August 15, 2018

WOD:

AMRAP in 20 minutes:

10,11,12,13,14…….

Calorie Row

Wall Balls (20,14)

 

**At the call of Go, start with a 10 calorie row and 10 wall balls. For the next round, do 11, then 12, etc.  This is a regular AMRAP, no rest between rounds, just get going.  Score is total number of reps completed in the 20 minutes.

 

Post WOD Mobility:

10 Minute squat hold as a group

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Dumbbell Dreams

Tuesday August 14, 2018

Strength Session:

Strict Press

1-2-3-4-5-4-3-2-1

**In a 1 minute time segment complete the reps above.  All reps to be completed at 75% of your 1RM and the reps should be done unbroken.  On the call of 1 minute, you will complete 1 rep and then rest until the top of the next minute.  You will then completed 2 unbroken reps and then rest.  3 unbroken, etc…

 

WOD:

AMRAP in 9 minutes:

3,3,6,6,9,9,12,12…..

Dumbbell Power Cleans (heavy)

Toes to bar

 

** Start with 3 reps of each, then 6, then 9, etc… Keep adding 3 until the time is up.  Your score will be a total number of reps completed in 9 minutes (one big number)

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Battle for Rest

Saturday August 11, 2018

WOD:

In teams of 2 complete:

AMRAP in 30 minutes of:

20/14 Calorie Row

20 Kettlebell Swings (medium weight)

20 Wall Balls (20,16)

then….

Wall Jump Battle for the Podium

 

**While one partner completes one full round of the above work, the other partner will complete as many clean and jerks as possible (use a weight that is in the middle and closest to 75% of the max for each partner… be honest, otherwise the scoring won’t work today).

**AT THE END OF THE 30 MINUTES, the team with the highest score (add total # of reps completed on the AMRAP + total number of C & J completed) will be awarded the longest rest time before the wall jump battle.  The team with the lowest score will get the shortest rest time before the battle. Rest time is on the line!

**The wall jump battle…. one team at a time will complete a 2 minute AMRAP to get the most wall jumps. Both partners will do jumps at the same time.  After one team goes, the next team will go, etc…. The team with the most wall jumps at the end of the 2 minutes will win 1st place on the podium!  Men, use the tall wall.  Women, use the short wall. Bragging rights are on the line!

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