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WOD & Blog

04.22.2013

By Samy Daghir / April 22, 2013 / 8 Comments

Warm-up Drills
I. Row x 3:00
II. 2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
10 x Air Squat (wall)
III. Mobility

“Marathon Monday”
5 Rounds for time of
4 x Squat Clean & Jerk (185/125lbs)
15 x C2B Pull-ups
13 x Burpee Lateral Jumps
Then…
Run 800m

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04.19.2013

By Samy Daghir / April 19, 2013 / 5 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Push-ups (clapping)
7 x Hollow Rocks (2ct)
7 x Air Squats (wall)
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips.

Post sets/reps/loads to comments.

“Callepigione”
For time
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
50  x Double-unders

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04.18.2013

By Samy Daghir / April 18, 2013 / 4 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with 2-3 sets of 3-5 reps each before working up to and establishing an initial/new one rep maximum Back Squat.

Back Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Bang A Louie”
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press/Jerk (155/105lbs)
10 x Box Jumps (32/24”)

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04.17.2013

By Samy Daghir / April 17, 2013 / 9 Comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Erica”
5 Rounds of AMRAP in 3:00, rest 1:00 between efforts
3 x Power cleans (135/95lbs)
5 x Clapping/Plyo Push-ups
7 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
10-9-8-7-6-5-4-3-2-1 reps/seconds of
L-sit/V-sit (seconds)
Strict TTB/K2E
Hollow Rocks (2ct)

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04.16.2013

By Samy Daghir / April 16, 2013 / 8 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Push Press 1RM or Push Jerk 2RM
Use 2-3 warm-up sets before working through one of the following options:

I.Push Press 1-1-1-1-1
II. Push Jerk 2-2-2-2-2

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“The Duality Of Man”
For time
30 x Bench Press (75%BW)
3 x Rope Climbs
60 x Wallball (20/14lbs)

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04.15.2013

By Samy Daghir / April 15, 2013 / 9 Comments

Warm-up Drills
I. Row 2:00
II. AMRAP in 5:00 of
15 ft Duck Walk
15 ft Crab Walk
15 ft Bear Crawl
15 ft Walking Lunges
15 ft Broad Jumps
15 ft Inchworms
III. Mobility

Impact/Focus: KB Swing Ladder
Every minute on the minute execute the requisite workload of American KB Swings. Remaining time from the minute is rest time. Work each minute until unable to complete the prescribed amount of repetitions within the time allotted. Use 32/24kg respectively. The first minute is 6 reps, the second is 9 reps, the third is 12 reps, continue adding three reps per minute until failure.

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“No, Like An Infinitely Tacky Adhesive”
3 Rounds for time of
Run 400m
21 x GHD Sit-ups
15 x Back Extensions
21 x Wallball (20/14lbs)

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04.12.2013

By Samy Daghir / April 12, 2013 / 9 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. AMRAP in 5:00 of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Thruster Ladder
Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows:

65-95-105-115-135-155-175-195-210lbs

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“Sherlock”
4 Rounds for time
20 x Overhead Walking Lunges (45/25lbs)
15-12-9-6 reps each
Toes-2-Bar/K2E’s
Burpee Box Jumps (24/20’’)
Push-ups
Then…
30 x Thrusters (65/45lbs)

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04.11.2013

By Samy Daghir / April 11, 2013 / 7 Comments

Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition Practice
EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below
2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis)

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“Fear Is An Acquired Taste”
Complete each of the following for maximum time/reps/kcal possible
Tabata x Air Squats
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Row (kcal)

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Skill Development
For quality
5 Rounds of (:10 x:20 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (:20 x :10 rest)
GHD/Abmat Sit-ups (for reps)

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04.10.2013

By Samy Daghir / April 10, 2013 / 13 Comments

Warm-up Drills
I. Row 50kcal
II. 2 rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Reverse Walking Lunges
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Bench Press 4-4-2-2-2RM
Warm-up with 2 sets of 5 reps each at 40-60%1RM.

Bench Press 4-4-2-2-2RM

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

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04.09.2013

By Samy Daghir / April 9, 2013 / 12 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 3 rounds of
1 x Rope Climb
10 x Hollow Rocks
7 x Burpees
III. Mobility

Impact/Focus: Front Squat 2-2-2-2-2RM
Warm-up with 3 sets of 5 reps each at 40-60%1RM

Front Squat 2-2-2-2-2RM

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“Moozenackle”
For time
15 x Power Snatch
15 x Hang Squat Clean
30 x 1-Arm Suitcase Deadlift (15R/15L)
15 x Thruster or Push Jerk
15 x Push Jerk or Thruster
15 x Overhead Squat

Notes: Every minute on the minute execute 3 x Burpees.
Options for selected loads are 65/95/115/135/155/185/205lbs.
Alternate as necessary between Right and Left hands for the Suitcase Deadlifts.

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Skill Development
I. Establish longest freestanding handstand
II. Establish longest handstand walk

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