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WOD & Blog

07.01.2014

By Samy Daghir / June 30, 2014 / 3 Comments

DSC_0194Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility

Impact/Focus: Handstand Work
Today’s focus will on handstand instruction. Each athlete will be guided through proper handstand progression/technique to improve their positioning.

“Lady Liberty”
Complete for time
20 x Burpee Box Jumps (24/20″)
400m Run
14 x Mixed Snatch (95/65lbs)
200m Run
14 x Mixed Snatch (95/65lbs)
400m Run
20 x Burpee Box Jumps (24/20″)

Notes: For “Mixed” Snatches athletes will complete alternating reps of Power Snatch and Snatch.

Post times to comments.

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06.30.2014

By Samy Daghir / June 29, 2014 / 5 Comments

10500419_716967598349242_6547070607621977602_nWarm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following

I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“13.4”
Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)
Toes-to-Bar

Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

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06.27.2014

By Samy Daghir / June 27, 2014 / 6 Comments

Warm-up Drills
I. Run 400m
II. 2 rounds of
8 x KB Swings
8 x SDLHP
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-5-5+
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 65%
5 x 75%
5+ x 85%”

Post sets/reps/loads to comments.

“Brownies”
For time
Run 400m
3 rounds of
10 x Overhead Squats (115/75)
20 x V-ups
30 x ‘American’ KB Swings (24/16)
Then…
Run 400m

Post times to comments.

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06.26.2014

By Samy Daghir / June 26, 2014 / 6 Comments

DSC_0037Bring a Friend/Free Intro WOD this Saturday June 28th @ 10:00am. Let’s have a good showing! Afterwards some of us are heading over to Delta Stadium for the First Responder Fitness Challenge. Feel free to join!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
Crab Walk
Bear Crawl
Inchworms
Tumbling
Scorpion Stretch
III. Mobility

Impact/Focus: Push Press 1RM
Complete the workload below working up to a new 1RM Push Press.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)

Push Press 1-1-1-1-1RM

Post loads to comments.

“Wishbone”
Complete as many rounds/reps as possible in 7:00 of
15 x Wallball (20/14)
25 x Double-unders
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
10 x Ring Push-ups
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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06.25.2014

By Samy Daghir / June 24, 2014 / 2 Comments

DSC_0180Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

Post loads to comments.

“Spectacle”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Weighted Pistols
15 x Knees-2-Elbows

Post rounds/reps completed to comments.

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06.24.2014

By Samy Daghir / June 24, 2014 / 4 Comments

DSC_0385Warm-up Drills
I. Row 500m
II. 3 rounds of
7 x Snatch Grip Deadlift (45/35lbs)
7 x Power Snatch
7 x Overhead Squat
III. Mobility

Impact/Focus: Hang Power Snatch
Warm-up as necessary before completing the following workload. Each rep will begin at knee level.

Hang Power Snatch 3-3-3-3-3

Notes: Athletes will be recommended to utilize the hook grip throughout today’s movements. This grip is extremely useful in “Hang” movements. Athletes may only increase weights if their form/technique allows.

Post loads to comments.

“Ghastly”
3 rounds (each for reps)
1:00 x Row (Kcal)
1:00 x Ring Dips
1:00 x KB Snatch (24/16kg)
1:00 x Goblet Box Steps-ups (24/16kg)(24/20″)
Rest 1:00

Notes: Feeling Frisky?…feel free to assault a fourth round… For both KB Snatch and Goblet Box Step-ups 1L + 1R = 1 repetition.

Post scores for each round to comments.

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06.23.2014

By Samy Daghir / June 22, 2014 / 5 Comments

DSC_0480Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Pull-ups (Deadhang)
Push-ups (CFGS)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 4
Complete the following workload of Back Squats based off of your current 1RM.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
3×3 x 82%

Post loads to comments

“Graveyard Shift”
Complete 3 rounds for time of
5 x Clean & Jerk (175/115)
10 x Bar Facing Burpees
25 x GHD/Abmat Sit-ups

Post times to comments.

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06.20.2014

By Samy Daghir / June 20, 2014 / 2 Comments

DSC_0395Saturday June 28th @ 10:00AM will be a Bring a Friend/Free Intro WOD.

Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Deadlift (45lbs)
7 x Front Squat
7 x Push Press
7 x Barbell Row
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed before completing the workload. Athletes will progress through sets of 5 reps, increasing weights with each set. Quality of movement comes first.

Barbell Row 5-5-5-5-5

Post loads to comments.

“Bouncing Ball”
30-20-10 reps of
Wallball (20/14)
‘American’ KB Swings (32/24)
Jumping Slam Balls (40/20)

Post times to comments.

Skill Development
For Quality
50 x Pistols (25L/25R)

Notes: Athletes should be focusing on their next level of progression for the Pistol movement. Whether this is to a target, plate assisted, or standard ROM.

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06.19.2014

By Samy Daghir / June 19, 2014 / 2 Comments

DSC_0453

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft x Bear Crawl
25ft x Crab Walk
25ft x Inchworms
25ft x Cartwheels/Roll
Scorpion Stretch
III. Mobility

Impact/Focus: Split Jerk
Athletes will warm-up to 80% of their 4RM Push Press and use that weight for the workload. Focus will be on technique and footwork associated with the Split Jerk.

Split Jerk 2-2-2-2-2

Post loads to comments.

“Transwarp”
Complete as many rounds/reps as possible in 5:00 of
10 x Ground-2-Overhead (45/25)
10 x Pull-ups

Rest 2:00

4 rounds for time of
Row 250
12 x Plyo Push-ups

Post rounds/reps and time to comments.

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06.18.2014

By Samy Daghir / June 17, 2014 / 3 Comments

DSC_0116Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 3
Complete the following workload of Back Squats based off of your current 1RM.

5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
4×4 x 80%

Post loads to comments.

“Applicable Theory”
Complete against 15:00 clock
Run 800m
In the remaining time as many rounds/reps as possible of
10 x Overhead Walking Lunges (45/25)
15 x GHD/Abmat Sit-ups
25 x Double-unders

Post rounds/rep completed to comments.

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