WOD & Blog

02.18.2013

By Samy Daghir / February 18, 2013 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Burpee Jumping Pull-ups
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Back Squat or Front Squat
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.

“Cryo-Precipitate”
For time
30 x Handstand Push-ups
50 x Wallball (20/14lbs)
30 x Deadlift (225/135lbs)
30 x Toes-2-Rings/TTB/K2E’s (strict)
30 x True Push-ups/Push-ups
30 x 1-Arm KB Snatch (32/24kg)
30 x DB Push Press
50 x Weighted GHD/Abmat Sit-ups (25/10lbs)

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02.15.2013

By Samy Daghir / February 15, 2013 / 4 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
9 Fundamentals x 5 Reps Each (45lbs)
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Against a 15:00 running clock work through the following sets/reps of heavy Weighted Deadhang Pull-ups/Chin-ups.

Weighted Deadhang Pull-Ups/Chin-ups 3-3-3-3-3

Post scores to comments.

“Our Monkeys Need Tiff Too”
10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (165/115lbs)
Ring Dips
Toes-2-Bar/K2E’s

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02.14.2013

By Samy Daghir / February 14, 2013 / 3 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 3 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
7 x Air Squats
III. Mobility

“Tabata This!”
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post scores to comments.

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02.12.2013

By Samy Daghir / February 12, 2013 / 6 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift (24/16kg)
7 x KB Sumo Deadlift High-Pull (24/16kg)
7 x American KB Swings (24/16kg)
III. Mobility

“Reconnoiter”
For time
50 x Double Unders
50 x Ring PushUps
15 x American KB Swings (32/24kg)
40 x Double Unders
40 x Ring PushUps
15 x American KB Swings (32/24kg)
30 x Double Unders
30 x Ring PushUps
15 x American KB Swings (32/24kg)
20 x Double Unders
20 x Ring PushUps
15 x American KB Swings (32/24kg)
10 x Double Unders
10 x Ring PushUps
15 x American KB Swings (32/24kg)

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02.11.2013

By Samy Daghir / February 11, 2013 / 3 Comments

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
5 x Deadhang Pull-ups
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility

Impact/Focus: Back/Front Squat
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: Optional Front Squat working sets x 5-5-5-5-5.

Post sets/reps/loads to comments.

“The Embassy Sweets”
For time
Row 50kcal
9 x Box Jumps (24/20”)
9 x Push Press/Jerk (50/35lbs)
Row 35kcal
15 x Box Jumps (24/20”)
15 x DB Front Squat (50/35lbs)
Row 20kcal
21 x Box Jumps (24/20”)
21 x Thrusters (50/35lbs)

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02.08.2013

By Samy Daghir / February 8, 2013 / 0 Comments

Warm-up Drills
I. Run 800m
II. 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: Press 2RM
Against a 15:00 minute running clock warm up and work through the following sets of Presses.

Press 5-5-3-2-2-2RM

Post sets/reps loads to comments.

“STUCCO JONES”
5 rounds for time of
5 x Front Squat (225/135lbs)
7 x Box Jumps (24/20”)
10 x American KB Swings (32/24kg)
12 x Wallball (20/14lbs)

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02.07.2013

By Samy Daghir / February 7, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Dead-Hang Pull-Ups
7 x Medicine Ball Cleans (40/20lbs)
10 x Lateral Lunges
III. Mobility

Impact/Focus: Squat Clean EMOTM
Every Minute on the Minute for 10:00 execute a challenging set of 3 x Squat Cleans.

Post scores to comments.

“No More Training Wheels”
For time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-Ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-Ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-Ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-Ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-Ups

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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)

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