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WOD & Blog

02.06.2013

By Samy Daghir / February 6, 2013 / 7 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft x Walking Lunges
20ft x Broad Jumps
20ft x Bear Crawl
20ft x Inchworms
20ft x Crab Walk
20 x Lateral Leg Swings
20ft Duck Walk
III. 5:00 AMRAP of
4 x Parallette Shoot-Throughs
2 x Turkish Get-ups (Alt.L/R)
IV. Mobility

“Jaime Is Sandbagging Her Due Date”
Complete the following for time:
7 x Tire Flips & Bounds
50 (25R/25L) x DB Farmer’s Carry-Walking Lunges (75/50lbs)

Complete 5 Rounds of
5-4-3-2-1 x Muscle-ups
1-2-3-4-5 x Deadlift (315/245lbs)

50 x Wallball (20/14lbs)
100m x Barbell Portage (135/95lbs)

Post times to comments.

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02.05.2013

By Samy Daghir / February 5, 2013 / 7 Comments

Warm-up Drills
I. Row 50kcal
II. 12-9-6 reps each of
Barbell Row (45/30lbs)
Front Squat (45/30lbs)
Goodmornings/SLDL (45/30lbs)
Push Press (45/30lbs)
Hollow Rocks (2Ct)
III. Mobility

Impact/Focus: Hang Clean & Jerk
Against a 15:00 Running Clock establish the best technically sound One Rep Maximum Hang Clean & Jerk.

Hang Clean & Jerk 3-2-2-1-1-1

Post sets/reps/loads to comments.

“Finish Your Milk”
Complete as many reps as possible during each “Tabata” work interval
Double-unders x 8 Rounds (:20 on x :10 rest)
Then…
Complete as many Rounds/Reps as possible in 10:00 of
5 x DB Hang Squat Clean (50/35lbs)
10 x Ring Push-ups
12 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
Complete in as few sets as possible
:20 x L-Sit/V-sit Hold
30 x Strict Toes-2-Bar/Knees-2-Elbows
40 x Hollow Rocks (2Ct)
50 x Abmat Sit-ups
40 x Russian Twists (2Ct:25/15lbs)
:30 x Prone Plank (Hollow)

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02.04.2013

By Samy Daghir / February 4, 2013 / 20 Comments

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

Impact/Focus: Back Squat or Front Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat or Front Squat 1RM. The following strength cycle will follow the Wendler protocol for the Back Squat and the Max Effort Black Box protocol for the Front Squat.

Back Squat 1-1-1-1-1RM
or
Front Squat 1-1-1-1-1RM

Post loads/sets/reps to comments.

“Sorry John II”
Complete for time
Row 250m
15 x Burpee Jumping Pull-ups
15 x American KB Swings (32/24kg)
Row 250m
12 x Burpee Jumping Pull-ups
12 x American KB Swings (32/24kg)
Row 250m
9 x Burpee Jumping Pull-ups
9 x American KB Swings (32/24kg)

Post results to comments.

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02.01.2013

By Samy Daghir / February 1, 2013 / 5 Comments

Warm-up Drills
I. Row 2 minutes
II. 2 rounds of
20ft Duck Walk
20ft Crab Walk
20 ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms
III. Mobility

“Joshtache’s GHD”
For time
21 x Overhead Squats (95/65lbs)
42 x Pull-ups
42 x GHD Sit-ups
15 x Overhead Squats (95/65lbs)
30 x Pull-ups
30 x GHD Sit-ups
9 x Overhead Squats (95/65lbs)
18 x Pull-ups
18 x GHD Sit-ups
Post times to comments.

 

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01.31.2013

By Samy Daghir / January 31, 2013 / 1 Comment

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

“The Mass Effect”
Complete as many rounds/reps as possible of the following movements. There are three separate AMRAPs of 7:00/6:00/5:00 each with a rest interval of 1:30 between efforts.

4 x Front Squat (1.25xBW)
8 x Toes-2-Bar
12 x DB Snatch (75/50lbs)
21 x Double-unders
Rest x 1:30

Post scores to comments.

“Unit Cohesion”
In teams of 2 athletes complete the following for time
T1: Row 30kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 30kcal
T1: Hold 2 x KB Front Rack (24kg)
Rotate…
T1: Row 25kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 25kcal
T1: Hold 2 x KB Front Rack (24kg)
Rotate…
T1: Row 20kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 20kcal
T1: Hold 2 x KB Front Rack (24kg)

Notes: Each time Teammate #2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate #1’s Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

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01.30.2013

By Samy Daghir / January 30, 2013 / 5 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds for Quality of
5 x KB Sumo Deadlift High Pull
5 x “Russian” KB Swings
5 x “American” KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility

“Superfluous”
Complete for time
Run 800m
Then… 15-12-9-6-3 reps of
Ground-2-Overhead (.75xBW)
Ring Push-ups

Notes: C&J or Snatch are the barbell options for Ground-2-Overhead.

Post scores to comments.

Skill Development
25-20-15-10-5 reps of
GHD Sit-ups
Back Extensions

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01.29.2013

By Samy Daghir / January 29, 2013 / 15 Comments

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

Impact/Focus: Back Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Back Squats. On the first minute perform one Back Squat, on the second perform two Back Squats, on the third minute perform three Back Squats… Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted.

Notes: Back Squats today are at 135/95lbs respectively; scale loads as needed.

Post scores to comments.

“Mini-Sail”
For time:
25 x Walking Lunges
25 x Pull-ups
25 x Ring Dips
25 x Toes-2-Bar
25 x Sumo Deadlift High-Pull (65/45lbs)
25 x Slammies (40/20lbs)
25 x GHD Sit-ups
25 x Thrusters (65/45lbs)

Post times to comments.

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01.28.2013

By Samy Daghir / January 28, 2013 / 2 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
III. Mobility

Impact/Focus: HSPU EMOTM
Every minute on the minute for 10 Minutes execute the most challenging Handstand Push-up standard possible. Athletes looking to compete in the games are encouraged to work kipping into the mix provided strict movement workloads have been completed.

“Pacifists Gone Sterile”
Complete 3 Rounds for total points by executing as many repetitions/producing maximum wattage (Rower). Rest 1:00 between each round.
1:00 x Average Power Output (Wattage)
1:00 x Bench Press (1xBW)
1:00 x American KB Swings (32/24kg)
1:00 x Front Squat (1xBW)
1:00 x Power Clean (1xBW)
1:00 x Rest

Post scores to comments.

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01.25.2013

By Samy Daghir / January 25, 2013 / 1 Comment

Warm-up Drills
I. Row 750m
II. Burgener Drill
III. 2 Rounds of
12 x Barbell Row (45lbs)
12 x Front Squat (45lbs)
12 x Goodmornings (45lbs)
12 x Push Press (45lbs)
IV. Mobility

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Each failed set Single/Double-unders heralds the start of a new round with a 2oom Run.

Post scores to comments.

Skill Development
3 Rounds at your own pace of
:15 x Handstand Hold (or handstand walk 20ft)
15 x Back Extensions
:15 x L-sit/V-sit

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01.24.2013

By Samy Daghir / January 24, 2013 / 1 Comment

Warm-up Drills
I. Row 3:00
II. 2 rounds of
20ft Duck Walk
20ft Crab Walk
20 ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms
III. Mobility

“Three White Horses?”
10 Rounds for time
2 x Back Squats (1xBW)
4 x Handstand Push-upss
8 x American KB Swings (32/24kg)

Post scores to comments.

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