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WOD & Blog

01.31.2013

By Samy Daghir / January 31, 2013 / 1 Comment

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

“The Mass Effect”
Complete as many rounds/reps as possible of the following movements. There are three separate AMRAPs of 7:00/6:00/5:00 each with a rest interval of 1:30 between efforts.

4 x Front Squat (1.25xBW)
8 x Toes-2-Bar
12 x DB Snatch (75/50lbs)
21 x Double-unders
Rest x 1:30

Post scores to comments.

“Unit Cohesion”
In teams of 2 athletes complete the following for time
T1: Row 30kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 30kcal
T1: Hold 2 x KB Front Rack (24kg)
Rotate…
T1: Row 25kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 25kcal
T1: Hold 2 x KB Front Rack (24kg)
Rotate…
T1: Row 20kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 20kcal
T1: Hold 2 x KB Front Rack (24kg)

Notes: Each time Teammate #2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate #1’s Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

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01.30.2013

By Samy Daghir / January 30, 2013 / 5 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds for Quality of
5 x KB Sumo Deadlift High Pull
5 x “Russian” KB Swings
5 x “American” KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility

“Superfluous”
Complete for time
Run 800m
Then… 15-12-9-6-3 reps of
Ground-2-Overhead (.75xBW)
Ring Push-ups

Notes: C&J or Snatch are the barbell options for Ground-2-Overhead.

Post scores to comments.

Skill Development
25-20-15-10-5 reps of
GHD Sit-ups
Back Extensions

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01.29.2013

By Samy Daghir / January 29, 2013 / 15 Comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

Impact/Focus: Back Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Back Squats. On the first minute perform one Back Squat, on the second perform two Back Squats, on the third minute perform three Back Squats… Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted.

Notes: Back Squats today are at 135/95lbs respectively; scale loads as needed.

Post scores to comments.

“Mini-Sail”
For time:
25 x Walking Lunges
25 x Pull-ups
25 x Ring Dips
25 x Toes-2-Bar
25 x Sumo Deadlift High-Pull (65/45lbs)
25 x Slammies (40/20lbs)
25 x GHD Sit-ups
25 x Thrusters (65/45lbs)

Post times to comments.

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01.28.2013

By Samy Daghir / January 28, 2013 / 2 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
III. Mobility

Impact/Focus: HSPU EMOTM
Every minute on the minute for 10 Minutes execute the most challenging Handstand Push-up standard possible. Athletes looking to compete in the games are encouraged to work kipping into the mix provided strict movement workloads have been completed.

“Pacifists Gone Sterile”
Complete 3 Rounds for total points by executing as many repetitions/producing maximum wattage (Rower). Rest 1:00 between each round.
1:00 x Average Power Output (Wattage)
1:00 x Bench Press (1xBW)
1:00 x American KB Swings (32/24kg)
1:00 x Front Squat (1xBW)
1:00 x Power Clean (1xBW)
1:00 x Rest

Post scores to comments.

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01.25.2013

By Samy Daghir / January 25, 2013 / 1 Comment

Warm-up Drills
I. Row 750m
II. Burgener Drill
III. 2 Rounds of
12 x Barbell Row (45lbs)
12 x Front Squat (45lbs)
12 x Goodmornings (45lbs)
12 x Push Press (45lbs)
IV. Mobility

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Each failed set Single/Double-unders heralds the start of a new round with a 2oom Run.

Post scores to comments.

Skill Development
3 Rounds at your own pace of
:15 x Handstand Hold (or handstand walk 20ft)
15 x Back Extensions
:15 x L-sit/V-sit

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01.24.2013

By Samy Daghir / January 24, 2013 / 1 Comment

Warm-up Drills
I. Row 3:00
II. 2 rounds of
20ft Duck Walk
20ft Crab Walk
20 ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms
III. Mobility

“Three White Horses?”
10 Rounds for time
2 x Back Squats (1xBW)
4 x Handstand Push-upss
8 x American KB Swings (32/24kg)

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01.23.2013

By Samy Daghir / January 23, 2013 / 1 Comment

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

“Nasty Girls”
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post scores to comments.

Skill Development
Against as 12:00 minute running clock
Even minutes: Max Seconds x L-sit hold
Odd minutes: Max Reps x Double-unders

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01.22.2013

By Samy Daghir / January 22, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Stop Resisting”
Complete 21-15-9 reps/kcal for time of
Row (kcal)
Burpee w/ Straight-Arms & Jump+Touch (Rig)
Thrusters (95/65lbs)
Ring Push-ups
Box Jumps (24/20”)

Post times to comments.

Skill Development
Individual Skill Training or Mobility/Flexibility/Pre-hab/Recovery efforts.
Rest up for Tomorrow.

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01.21.2013

By Samy Daghir / January 21, 2013 / 4 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 3 Rounds of
10/8/6 x Air Squats
10/8/6 x Push-ups (CFGS)
2/2/2 x Rope Climb
III. Mobility

Impact/Focus: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Blue Monday”
Complete the following workload as quickly as possible with one of the available options for loads. Sets and Reps may be partitioned as necessary.
4500/3000lbs x Front Squat
75 x GHD Abmat/Sit-ups

Spoiler Alert: Choose Front Squat loads from the male/female lists below; remember to bear in mind the reps respective to each option according to the requisite 4500/3000lbs that must be moved through a legitimate Front Squat range of motion.
Male: 95lbs/135lbs/165lbs/185lbs/205lbs/225lbs/245lbs/265lbs…
Female: 55lbs/85lbs/100lbs/125lbs/145lbs/170lbs/185lbs…

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Skill Development
Complete for Quality
6-8:00 x Inversion Time

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01.18.2013

By Samy Daghir / January 18, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 9 fundamentals x 5 reps each
III. Mobility

“Manifest Destiny”
For time
20 x Handstand Push-ups
30 x DB Burpee Ground-2-Overhead (50/35lbs)
40 x Ring Dips
50 x GHD Sit-ups
60 x Burpees
Row 70kcal

Post scores to comments.

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