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WOD & Blog

09.30.2013

By Samy Daghir / September 30, 2013 / 8 Comments

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Air Squat (wall)
III. Individual Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:

I. Squat Cycle Week 3/Day 1
8 x 65%
8 x 70%
6 x 80%
6 x 85%

II. Back Squat 5/3/1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Bon Voyajez”
For time
Row 500m
Then…
10-9-8-7-5-4-3-2-1 reps of
Hang Power Clean (135/95lbs)
Ring Dips
Then…
Row 500m

Post scores to comments.

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09.27.2013

By Samy Daghir / September 27, 2013 / 7 Comments

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
4 x Turkish Get-ups (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Handstand Push-ups
Choose one of the following based current Handstand Push-up ability
I. Deficit Handstand Push-ups x 5-5-5-5-5
II. Strict Handstand Push-ups x 5-5-5-5-5
III. Mod Handstand Push-ups x 5-5-5-5-5

Post scores to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)

Post scores to comments.

Skill Development
2:00 x Max reps Double-unders
Rest 2:00
2:00 x Max reps Double-unders

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09.26.2013

By Samy Daghir / September 26, 2013 / 6 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Week 2/Day 2
10 x 60%
8 x 70%
8 x 75%
8 x 80%

Post sets/reps to comments.

“Apple Bottom”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
8 x DB Snatches (50/35lbs)
10 x Toes-2-Bar/K2E’s
15 x Air Squats

Post scores to comments.

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09.25.2013

By Samy Daghir / September 25, 2013 / 14 Comments

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 5-5-5-5-5RM
Warm-up with 2-3 sets of 5 reps each before working up to a 5 rep maximum Bench Press.

Bench Press x 5-5-5-5-5RM

Post sets/reps/loads to comments.

“Snippet”
For time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post scores to comments.

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09.24.2013

By Samy Daghir / September 24, 2013 / 10 Comments

Warm-up Drills
I. Row 2:00
II.6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Snatch 1-1-1-1-1RM
Warm-up as necessary before working up to a heavy 1 rep snatch.

Snatch x 1-1-1-1-1

Post sets/reps to comments.

“Document 24”
4 rounds for time of
Row 250m
8 x Power Cleans (135/95lbs)
12 x Box Jumps (24/20”)
18 x GHD/Abmat Sit-ups

Post scores to comments.

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09.23.2013

By Samy Daghir / September 23, 2013 / 7 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
7 x BB Bent-over Row (45/30lbs)
III. Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below. Your strength cycle from last week will continue below.

I. Squat Cycle Week 2/Day 1
10 x 60%
8 x 65%
6 x 70%
6 x 75%
6 x 80%

II. Back Squat 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Death and Taxes”
Complete the following for time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Post time to comments.

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09.20.2013

By Samy Daghir / September 20, 2013 / 13 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift & Lateral Burpee EMOTM
Every minute on the minute on the minute for 12:00 complete the following
Even minutes: 5 x Deadlifts (70-80% 1RM)
Odd Minutes: Max Reps x Lateral Burpees (over bar)

Post scores to comments.

“Nautical Climb”
For time
Row 2000m
Then…
200 x Mountain Climbers

Post scores to comments.

Skill Development
Handstand Practice (HSPU, Walking, Freestanding, etc.)
Shoulder Mobility/Pre-hab

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09.19.2013

By Samy Daghir / September 19, 2013 / 11 Comments

Warm-up Drills
I. Speed Rope 2:00
II. Medicine Ball Relay
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps

Back Squat Cycle Week 1/Day 2
10 x 60%
8 x 65%
8 x 70%
8 x 75%

Post sets/reps to comments.

 

“Desert Trick”
Complete for time:
Run 600m
15 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 400m
10 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 200m
5 x Sandbag Ground-2-Overhead
50 x Double-unders

Post scores to comments.

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09.18.2013

By Samy Daghir / September 18, 2013 / 12 Comments

Warm-up Drills
I. Run 400m
II. 10-8-6 reps of
Medicine Ball Cleans (40/20lbs)
Burpees
Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Clean 3-3-3-3-3
Warm-up as necessary before completing the workload below.

Clean x 3-3-3-3-3

Post sets/reps to comments.

“Brisk Chill”
Complete as many rounds/reps as possible in 7:00 of
10 x Pull-ups
10 x GHD/Abmat Sit-ups
10 x Overhead Squats (95/65lbs)
Rest 3:00
Then… Complete as many rounds/reps as possible in 7:00 of
10 x Toes-2-Bar/K2E’s
10 x Box Jumps (24/20”)
10 x Sumo Deadlift High Pull (95/65lbs)

Post scores to comments.

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09.17.2013

By Samy Daghir / September 17, 2013 / 14 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadlift (45/3olbs)
7 x Front Squat (45/3olbs)
7 x Push Press (45/3olbs)
7 x Thrusters (45/3olbs)
III. Mobility

Impact/Focus: Push/Split Jerk 3-3-3-2-2
Warm-up as necessary before completing the following workload.

Push/Split Jerk x 3-3-3-2-2

Post sets/reps to comments.

“CF Games 2007 Hopper WOD”
Complete for time
Row 1000m
3 Rounds of
7 x Push/Split Jerk (135/95lbs)
21 x Push-ups (CFGS)

Notes: All repetitions of Push/Split Jerk must be taken from the ground and performed to definition standards, Press or Push Presses will not count towards the repetitions required.

Post times to comments.

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