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WOD & Blog

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…

Post scores to comments.

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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01.16.2013

By Samy Daghir / January 16, 2013 / 2 Comments

Warm-up Drills
I. Row 750m (BWx1<Avg Wattage)
II. 2 Rounds of
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High Pull (24/16kg)
5 x American KB Swings (24/16kg)
10 x Reverse Walking Lunges
10 x Walking Lunges
15 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Deadlift 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Hoarfrost”
Against a 15:00 Running Clock complete the following:
21 x Back Squat (1.5xBW)
Then…
In the time remaining Complete as many Rounds/Reps as possible of
9 x Medicine Ball Cleans (40/20lbs)
15 x Ring Push-ups
21 x GHD Sit-ups/Abmat Sit-ups (anchored)

Notes: Tax each rest taken during the Back Squats with 20 ft x Burpee Broad Jumps per offense.

Post scores to comments.

Skill Development
8 Rounds of (:10 work x :20 rest) x Cliffhanger Drills
I. Hang from a Pull-up Bar with both hands and rotate grip from overhand to underhand as many times as possible during each work interval.
II. 8 Rounds of (:10 work x :20 rest) x Band Resisted Barbell/Axle Barbell Deadlift Lockouts
III. Walk with KB’s, DB’s, or Axle Bars for the prescribed work/rest intervals with a challenging weight.

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01.15.2013

By Samy Daghir / January 15, 2013 / 3 Comments

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

Impact/Focus: Weighted Pull/Chin-ups
Weighted Pull-ups/Chin-ups
5-3-3-1-1-1

Post loads to comments.

“Olynastics”
For time
Run 200m
12 x Power Clean (165/110lbs)
12 x Handstand Push-ups
Run 200m
9 x Power Clean (165/110lbs)
9 x Handstand Push-ups
Run 200m
6 x Power Clean (165/110lbs)
6 x Handstand Push-ups

Notes: Scale movements/loads as necessary.

Post scores to comments.

Skill Development
6-8 Sets of :05-:15 of L-sit holds (or variations/scaled movements)

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01.14.2013

By Samy Daghir / January 14, 2013 / 8 Comments

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

Impact/Focus: Bench Press 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Boston Tea Party”
For time
Row 1000m
25 x Wallball (20/14lbs)
Row 750m
50 x Wallball (20/14lbs)
Row 500m
75 x Wallball (20/14lbs)

Post scores to comments.

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01.11.2013

By Samy Daghir / January 11, 2013 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 Reps each (45/30lbs)
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x KB Swings (32/24kg)
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

Post scores to comments.

Skill Development
In Teams of 2 Athletes complete the following for time
200 x GHD/Abmat Sit-ups

Notes: Only one athlete may work at a time.

Post scores to comments.

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01.10.2013

By Samy Daghir / January 10, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Pull-ups
10 x Air Squats
III. Mobility

“P.A.I.”
Complete as many Rounds/Reps as possible in 9:00 of
5 x Squat Cleans (135/95lbs)
3 x Handstand Push-ups
1 x Muscle-up

Post Rounds/Reps completed to comments.

Skill Development
4 Rounds of
10 x Toes-to-Bar/ Knees-to-Elbows
10 x Back Extensions
30 x Double-unders

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01.09.2013

By Samy Daghir / January 9, 2013 / 18 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
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.

“Brokedown Palace III”
Complete as many rounds/reps as possible in 5:00 of
3 x Clean & Jerk (145/105lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
2 x Clean & Jerk (175/105lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
1 x Clean & Jerk (205/105lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post scores to comments.

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01.08.2013

By Samy Daghir / January 8, 2013 / 6 Comments

Warm-up Drills
I. Run 800m
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: Bench Press 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%

Notes: Athletes that wish may work through 5 sets of 5 reps disregarding percentages for the following three weeks with their choice of either Close Grip or Traditional Bench Press movements.

Post sets/reps/loads to comments.

“A 200 Remix Tribute”
Work through the following work/rest intervals attempting to complete as many reps as possible during each movement. Score is time/intervals necessary to complete a total of 200 repetitions, partitioning the reps as necessary.
:45 x Overhead Lunges (35/15lbs)
:15 x Rest/Transition
:45 x Burpee Box Jumps (24/20”)
:15 x Rest/Transition
:45 x Abmat Sit-ups (unanchored)
:15 x Rest/Transition
:45 x Bumper Plate Ground-2-Overhead (45/25lbs)
:15 x Rest/Transition/Repeat

Notes: Overhead Lunges are performed stationary as opposed to their ‘Walking’ variation. Burpee Box Jumps are executed as a normal Burpee Box Jump but without a Push-up component.

Post scores to comments.

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01.07.2013

By Samy Daghir / January 7, 2013 / 8 Comments

Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull (45/30lbs)
III. Mobility

“Viking Fran”
for time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)

Notes: Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare.

Post times to comments.

Skill Development
3 Rounds of
15 x GHD Sit-ups
15 x Back Extensions
10 x Russian Twists (40/20lbs)

Notes: Russian Twists are L+R = 1 Rep (2 count)

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