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WOD & Blog

12.05.2012

By Samy Daghir / December 5, 2012 / 4 Comments

Warm-up Drills
I. Run 800m
II.”Burgener Drill” (3Rnds/PVC)
III. 2 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
IV. Mobility

Impact/Focus: 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%

Post sets/reps/loads to comments.

“Lais”
For time
3 x Rope Climbs
30 x DB Walking Lunges (50/35lbs)
20 x Clapping Push-ups
35 x Box Jumps (24/20”)
30 x Ring Dips
20 x Toes-2-Bar/K2E’s
35 x DB Burpee Pick-ups (50/35lbs)
30 x Slamball (40/20lbs)
20 x DB Hang Squat Clean (50/35lbs)
35 x GHD Sit-ups
30 x Back Extensions
20 x DB Thrusters (50/35lbs)

Post scores to comments.

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12.04.2012

By Samy Daghir / December 4, 2012 / 7 Comments

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

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

Post sets/reps/loads to comments.

“Helgren”
For Time
Run 400m
7 x Clean & Jerk (135/95lbs)
21 x American KB Swings (32/24kg)
Run 400m
6 x Clean & Jerk (135/95lbs)
15 x American KB Swings (32/24kg)
Run 400m
5 x Clean & Jerk (135/95lbs)
9 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
3 Rounds of
10 x Toes-2-Bar/Knees-2-Elbows (strict)
15 x Abmat Sit-ups (butterfly)

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11.30.2012

By Samy Daghir / November 30, 2012 / 9 Comments

Warm-up Drills
I. 3 Rounds of
Speed Rope x 2:00/1:30/1:00
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Hang Power Snatch (45/30lbs)
5 x Overhead Squat (45/30lbs)
II. Mobility

Impact/Focus: Barbell Complex
Impact/Focus: Barbell Complex
Against a 15:00 Running Clock attempt to move the heaviest load possible across the following sequence of barbell movements for three rounds (27 repetitions total per successful attempt).

1 x Hang Squat Clean
2 x Front Squat
3 x Push/Split Jerk
2 x Thrusters
1 x Hang Squat Clean

Post loads/results to comments.

“The Little Room”
For time
21-18-15-12-9-6 reps of
Overhead Squat (115/85lbs)
Ring Push-ups
GHD Sit-ups

Post times to comments.

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11.29.2012

By Samy Daghir / November 29, 2012 / 6 Comments

Warm-up Drills
I. 2 Rounds of
Bear Crawl (40ft)
Burpee Broad Jump (40ft)
Crabwalk (40ft)
II. 2 Rounds of
5 x KB Sumo Deadlift
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
10 x Goblet Squats
15 x Knees-2-Elbows
III. Mobility

Impact/Focus: Rope Climbs & TGU’s
Against a 10:00 Running Clock complete as many Rounds/Reps of the following:
1 x L-sit Rope Climb (scale to legless, or feet assisted as necessary)
8 x Turkish Get-ups (24/16kg)

Post scores to comments.

“The Elf On Tha Shelf”
Complete as many Rounds/Reps as possible in 15:00 of
Row 250m
10 x American KB Swings (32/24kg)
15 x Wallball (20/14lbs)
10 x Box Jumps (24/20”)

Post scores to comments.

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11.28.2012

By Samy Daghir / November 28, 2012 / 11 Comments

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

Impact/Focus: Press 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Press 1RM

Press 1-1-1-1-1RM

Post loads/results to comments.

“Zhoom-Bahh?”
Complete as many Rounds/Reps as possible in 12:00 of
30 x Double-unders
5 x Muscle-ups
20 x GHD Sit-ups

Post results to comments.

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11.27.2012

By Samy Daghir / November 27, 2012 / 6 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

“Aiden”
Back Squat Ascension Ladder EMOTM
Every minute on the minute execute the prescribed number of Back Squats (1xBW); adding one additional repetition every round until the workload is no longer able to be completed within the time allotted.
On the first minute perform one Back Squat (1xBW), on the second perform two Back Squat, on the third minute perform three Back Squats … Continuing for as long as possible.

Notes: Attempt to use 1 x Bodyweight for today’s ascension ladder, scaling loads as necessary to a percentage of bodyweight.

Post scores to comments.

“Quinn”
For time
Run 400m
Then…
21-15-9 reps of
Thrusters (95/65lbs)
Deadlift (225/155lbs)
Then…
Run 400m

Post scores to comments.

Skill Development
Complete at your own pace for Quality
50 x Toes-2-Bar
30 x Hollow Rocks

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11.26.2012

By Samy Daghir / November 26, 2012 / 5 Comments

Warm-up Drills
I. Run 800
II. 3 Rounds of Burgener Drill (45/30lbs)
III. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squat (wall)
IV. Mobility

Impact/Focus: Back Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM

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

Post sets/reps/loads to comments.

“Waterborne Helen”
3 Rounds for time of
21 x American KB Swings (32/24kg)
12 x C2B Pull-ups
500m Row

Post scores to comments.

Skill Development
Spend 10:00 working on any combination of L-sit and Ring Support Skills.

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11.23.2012

By Samy Daghir / November 22, 2012 / 0 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rnds of
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute execute the prescribed number of Weighted Ring/Static Dips. On the first minute perform one Ring/Static Dip, on the second minute perform two Weighted Ring/Static Dips, on the third minute perform three Weighted Ring/Static Dips… Continue climbing up the ladder in this manner until the number of Ring/Static Dips can not longer be completed in the one minute window of time allotted.

Post scores to comments.

“Two-fer”
Run 1 Mile (Individually Timed)
Then…
Complete as many rounds as possible in 12:00 of
3 x Sandbag Ground-2-Shoulder
5 x Burpee Jumping Pull-ups
7 x Jumping Slamball (40/20lbs)

Post scores to comments.

Skill Development
Complete in any set/rep/time scheme necessary
L-sit (1:00 cumulative)
30 x Floorwipers/Windshield Wipers (135/95lbs)
50 x Abmat Sit-ups

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11.22.2012

By Samy Daghir / November 22, 2012 / 0 Comments

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

“Thanksgetting”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Snatch (95/65lbs)
Pull-ups
Thrusters (95/65lbs)

Post scores to comments.

Skill Development
Max Effort Intake of Turkey and accessory meal items.

Post volume ingested to comments.

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11.21.2012

By Samy Daghir / November 21, 2012 / 0 Comments

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

“The Filthy Fifty”
For time
50 x Box Jumps (24/20″)
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (65/45lbs)
50 x Back Extensions
50 x Wall Ball Shots (20/14lbs)
50 x Burpees
50 x Double-unders

Post scores to comments.

 

 

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