Wod

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Snatch 5 sets 3

Work 30 sec, rest 30 sec
4 rounds at each station
One armed snatch @ 25% of BW
Burpees
Box Jumps
Air Dyne Stokes
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Find a 3 rep max on front squat

9 min AMRAP
10 cal row
10 box jump overs, no stepping
10 handstand push ups
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Parter WOD, 1 works at a time

1000m row
50 toes 2 bar
50 power cleans 155#
50 KBS 70#
50 pull ups
25 wall walks
25 ring/bar muscle ups
25 shoulders 2 OH 155#
25 burpees

Brutal
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
3 Strict dumbbell press
4 Dumbbell push press
5 Dumbbell push jerk

Continue toward heavy set until you fail. Can rest weight on shoulders but not set them down between movements.

3 Rounds
60 double unders
25 push ups
20 deadlift 185#
20 sit ups
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Missed Tusday so I doubled up yesterday and did 2 Wod's. That sucked.

14 min EMO2M
Power Clean
Hang Clean
Push Jerk
Split Jerk
Don't set bar down once you start through. Work to a heavy last set.

50 Wall ball 20#
50 Hang cleans 135#
50 Wall ball 20#

Rested about 10 min and then

Row 40 cal
40 KB lunges 50#
Row 30cal
30 burpees
Row 20 cal
20 box jump overs
Row 10 cal
5 bar or ring muscle ups
Row 10 cal
5 bar or ring muscle ups
Row 20 cal
20 Box jump overs
Row 30 cal
30 Burpees
40 cal row
40 KB lunges 50#
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
5 sets of three box squats
5 sets of 2 sqaut and a 1/4

3 Rounds
50 airdyne strokes
21 KBS 53#
12 pull ups

rest 3 min

10 min AMRAP
10 cal row
25 situps
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
14 min EMOM
Odd deadlift x3 reps
Even seated box jumps 3 reps

3 rounds
Row/Run/Airdyne (30 cal, 400m, 100 strokes) you pick
15 lateral over bar burpees
10 squat cleans 115#
 
Joined
Dec 20, 2013
Messages
742
Location
Auburn, Nebraska
My Body weight ~170.

3x10 @ 225 squats to parallel or below
3x12 @ 245 box squats
3x10 progressive hack squats, 225 last set. Alternate hack sets with leg extensions 12-15 reps.
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Yesterday

Front Squat 5 sets of 2. Start at 70% of 1 rep max and work up

3 Rounds
400m run carrying 20lb medicine ball
21 KBS 70#
12 chest to bar pullups

Was supposed to be a partner WOD but I was odd man out so did it myself

Cash out
2 minutes max effort of each
GHD sit ups
L sits
Toes 2 bar
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
5 sets of 2 Jerks taken off a front rack

100 cal stationary bike ride
25 Squat cleans 135#
25 toes to bar

After you come off the bike you do three burpees at the start of every minute.
 

Poser

WKR
Joined
Dec 27, 2013
Messages
5,033
Location
Durango CO
My gym recently switched programming design (it was previously on a Crossfit Outlaw model) and started following http://competitorstraining.com/

So far, these have been pretty fun to do. Did this one yesterday and it took me to the edge and back. I came off the rower ready to puke and with a pair of smoked legs. I'm not following the program as it is designed. Its on a 3 on, 1 off, 2 on 1 off split. I don't like where the programed rest days fall and I've found that I respond much better to hard training with 3 days off, 2 of them consecutive days off. I've been running 2 dedicated strength sessions + 2 of the more difficult WODs each week. Every 3rd week, I'll cut one strength session and do 3 WODS. Seems to be a good balance as I can continue to run a (slow, but steady) strength linear progression on the basic barbell lifts and maintain my conditioning at a moderately high level. When I need to be in better shape conditioning wise, I can always switch focus for a couple of weeks and be ready to go.


1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)

C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65

2. Conditioning
Row 1K
21-15-9:
KBS, 70/53
OHS, 115/80
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
3 sets 3 reps each, full squat on each rep
High hang clean
Hang clean
Clean

12 min AMRAP
3 handstand push ups
6 pull ups
9 push ups
6 plank ups
3 Front squat 185#, taken from floor
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
800m run
50 wall balls 20#
100m run
40 box jumps
100m run
30 ring dips
100m run
20 knees 2 elbows
100m run
1 mile on air dyne
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
3 rounds

In 2 minutes
200m run
max effort power clean 115#

rest 1 min

In 2 min
200m run
max effort wall ball 20#

rest 1 min
In 2 min
200m run
max effort toes 2 bar
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Back squat 4 sets of three. Start at 60% of 1 rep max.

3 rounds
15 shoulder 2 OH 115#
30 wall balls 20#

rest 3 minutes

30 box jumps 20'
30 sit ups
25 box jumps 24'
25 wall ball sit ups 20#
20 box jumps 30'
20 50# dumbbell situps
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
4 Rounds
10 Thrusters 135#
15 Chest 2 bar pull ups
3 Rounds
10 Power Cleans 135#
20 Ring Dips
2 Rounds
25 calorie assault bike
75 double unders
1 round
50 cal Row

45 min time cap
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Back squat 5 sets of 5 start at 60% 1rep max

400m run
20 KBS 50#
20 box jumps
20 wall balls 20#
20 pull ups

3 min rest

20 cal stationary bike
20 KBS
20 box jumps
20 20 wall balls
20 pull ups

3 min rest

20 cal row
20 KBS
20Box Jumps
20 wall balls
20 pull ups
 
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