WOD & Blog

11.22.2013

By Samy Daghir / November 22, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

“Lynne”
5 rounds of
Max Reps x Bench Press (1xBW)
Max Reps x Pull-ups

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“Reminiscent”
For time
18 x Deadlift (60% of 1RM)
Run 400m
15 x Deadlift (60% of 1RM)
Run 400m
12 x Deadlift (60% of 1RM)
Run 400m
9 x Deadlift (60% of 1RM)
Run 400m

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11.21.2013

By Samy Daghir / November 21, 2013 / 2 Comments

Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat/Front Squat
Warm up as necessary before completing the workload below based on the Squat strength cycle selected:

I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

II. Front Squat:
5 x 60%
5 x 70%
5 x 75%
5 x 80%

Post sets/reps to comments.

“Frigid Posterior”
For time
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)

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11.20.2013

By Samy Daghir / November 20, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Snatch
Work through the following 3 movement Barbell Snatch Complex.

5-6 sets of
1 x Snatch Grip Deadlift
1 x Hang Snatch
1 x Snatch

Post sets/reps/loads to comments.

“Money Maker”
Complete as many rounds/reps as possible in 7:00 of
6 x Power Cleans (135/95lbs)
10 x Pistols (5L/5R alt)
Rest 3:00
Then…
Complete as many rounds/reps as possible in 7:00 of
10 x Toes-2-Bar
10 x Box Jumps (30/24”)

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11.19.2013

By Samy Daghir / November 19, 2013 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Burpees
10 x Medicine Ball Cleans (40/20lbs)
III. Mobility

“Pez Dispenser”
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then…
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs.

Post weight used, reps completed, and total weight moved to comments.

“Steeple”
For time
Run 400m
20 x KB Swings (32/24kg)
50 x Double-unders
35 x KB Swings (32/24kg)
50 x Double-unders
50 x KB Swings (32/24kg)
50 x Double-unders
Run 400m

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11.18.2013

By Samy Daghir / November 18, 2013 / 6 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 1RM
Re-test your 1 repetition maximum for Back Squat and note gains made during this past squat centric strength cycle.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up
Back Squat 1-1-1-1-1RM

Post loads to comments.

“Triple Dose”
3 Rounds for time
Row 250m
25 x Wallballs (20/14lbs)
Rest 2:00
Then…
3 Rounds for time
15 x Pull-ups
25 x GHD/Abmat Sit-ups

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11.15.2013

By Samy Daghir / November 15, 2013 / 4 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5-5-5
Warm up as necessary before completing the following workload.

Bench Press x 5-5-5-5-5

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“Partner DT”
5 rounds for time
12 x Deadlift (155/105lbs)
9 x Hang Clean (155/105lbs)
6 x Push Jerk (155/105lbs)

Note: One athlete completes a full round while second athlete rests. Both athletes will complete 5 rounds each (10 total between the two). Each athlete may only use one barbell.

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11.14.2013

By Samy Daghir / November 14, 2013 / 3 Comments

Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat/Front Squat
Continue with your current plan for the squat cycle
I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

II. Front Squat
5 x 65%
4 x 70%
4 x 75%
4 x 80%

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“Captain Happy”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Chest-2-Bar Pull-ups
KB Swings (32/24kg)
Push-ups (CFGS)

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11.13.2013

By Samy Daghir / November 13, 2013 / 5 Comments

Warm-up Drills
I. Row 750m
II. 2 rounds of
5 x Chin-ups
7 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Hang Clean 3-3-3-3-3
Warm up as necessary before completing the following workload.

Hang Clean 3-3-3-3-3

Notes: All 3 repetitions are from the hang position. The bar does not touch the ground until all 3 reps are completed.

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“Atlas Endures”
For time
30 x Overhead Squat (115/75lbs)
30 x Toes-2-Bar/K2E’s
20 x Power Snatch (115/75lbs)
20 x Toes-2-Bar/K2E’s
10 x Squat Snatch (115/75lbs)
10 x Toes-2-Bar/K2E’s

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11.12.2013

By Samy Daghir / November 12, 2013 / 5 Comments

Awesome job by all the athletes that competed last night in the New England Affiliates League

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat
Continue with squat cycle by working through the following sets/reps
I. Back Squat
8 x 65%
6 x 75%
4 x 85%
4 x 90%

Post sets/reps to comments.

“Lokie’s Last Laugh”
5 rounds for time
Row 200m
10 x GHD/Abmat Sit-ups
Rest 4:00
Then…
100 x Burpees for time.

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11.11.2013

By Samy Daghir / November 11, 2013 / 1 Comment

“Nutts”
For time
10 x Handstand Push-ups
15 x Deadlifts (250/200lbs)
25 x Box jumps (30/24”)
50 x Pull-ups
100 x Wallball shots (20/14lbs)
200 x Double-unders
Run 400 meters (w/45lb Bumper)

Notes: Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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