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WODS 4/10-4/15


MONDAY 4/10/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT + BACK SQUAT

Set #1… 5 Front Squats @ 70% of estimated 1RM Front Squat

Set #2… 3 Front Squats @ 75% of estimated 1RM Front Squat

Set #3… 1 Front Squat @ 80% of estimated 1RM Front Squat

Set #4… 5 Front Squats @ 75% of estimated 1RM Front Squat

Set #5… 3 Front Squats @ 80% of estimated 1RM Front Squat

Set #6… 1 Front Squat @ 85% of estimated 1RM Front Squat

Set # 7… 10 Back Squats @ 75% of estimated 1RM Front Squat

 

ROW AND GO"

4 Rounds, rotating “On the Minute” (total of 12:00):

Minute 1 – 1 Round of CTB Cindy

Minute 2 – 15/12 Calorie Row

Minute 3 – Max Reps Power Clean and Jerks (135/95)

*1 Round of CTB Cindy = 5 Chest to Bar Pull-Ups, 10 Pushups, 15 Air Squats

Score is total Clean and Jerks across all four rounds. Record total to Sugar Wod

 

In this conditioning piece, the first two stations are “buy in’s” to the scored portion, the clean and jerks. Any time remaining inside of the first minute after completing the round of CTB Cindy is rest. Same goes for the time remaining in the second minute after the 15/12 calorie row.

On the clean and jerks, use the full minute, but compose ourselves in the first. It can be tempting to look to bite off a large, aggressive set at the turn of the minute, but instead view this as a 4:00 effort. If the workout were AMRAP 4: Clean and Jerks (135/95), how would we approach that first round? It’s not a conservative approach, but a composed approach. Singles are a wise option as long as we can quickly get our hands back on the bar. Keep a mental note of your totals in each round so review post-workout. Use this as a training opportunity to test our pacing – we want to strive for consistent rounds across. Let’s see how we do.

 

TUESDAY 4/11/2011

WARMUP:

3 Rounds:

15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders

250 Meter Moderate Row

5 Spiderman and Reach, each leg (Video HERE)

Spend 3:00 Practicing:

Box Shoulder Taps (Video HERE)

 

STRICT HANDSTAND PUSHUPS

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total).

 

"DOWN UNDER"

3 Rounds: 40 Double-Unders, 12 Burpees

50/35 Calorie Row

2 Rounds: 40 Double-Unders, 12 Burpees

35/25 Calorie Row

1 Round: 40 Double-Unders, 12 Burpees

20/15 Calorie Row

Post Times to SUGAR WOD

 

 

WEDNESDAY4/12/2017

WARMUP:

 

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)

 

 

BARBELL CYCLNG + CONDITIIONING

In this running clock piece below, we will be moving through two series of “OTM” weightlifting. First the squat snatch, and then the squat clean and jerk. These two movements will become metabolic – expect it. If we can squat clean thruster the clean and jerk barbell, do so. The final portion is a 7:00 conditioning AMRAP, “Optimus Prime”.

 

With a Running Clock…

“On the Minute” from 0:00 – 7:00 (7 Sets):

3 Squat Snatches @ 65% of 1RM Snatch

From 7:00 – 10:00 (3 Minutes):
Rest

“On the Minute” from 10:00 – 17:00 (7 Sets):

3 Clean and Jerks @ 65% of 1RM Clean and Jerk

From 17:00 – 20:00 (3 Minutes):

Rest

On the 20:00…

“Optimus Prime”

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155)

In “Optimus Prime”, at the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap (the 27:00 in the running clock), with the score being total wallballs.

Post total wallballs to the leaderboard below.

 

 

THURSDAY 4/13/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

CLEAN AND JERK

In a 10:00 Window…

75/50 Calorie Row

Time remaining, build to a heavy Clean and Jerk

Post you heaviest successful lift to Sugar Wod

 

Not meant to be a max effort lift today, but challenge ourselves here while under metabolic duress. This is also a chance to practice choosing appropriate loadings to one, ensure we have “safe weights” established, and two, give ourselves the opportunity to take 1-2 shots at a heavy (potentially PR) loading.

Coming off the rower, we are looking for a weight on the barbell that we are overly confident in. As in, we could sprint through “Fran”, and still make this lift without question. This initial lift provides us the chance to refresh our technique in the movement. Prior to, it’s been upwards towards 5 minutes since our last clean, and we are significantly more fatigued. Give yourself a few moments to compose, and use this lift to feel the movement out.

Plan for for 4-5 lifts to follow.

With the initial lift coming off the rower counting as lift #1 (bar can be pre-loaded)…

Lift #2 – Our safe weight. This is a lift we are super confident we can lift, especially since our heart rate has come down since the finish of the row. This is somewhere around 75%.

Lift #3 – Our climbing weight. A weight we feel great about hitting in practice, but we need to set up well for it.

Lift #4 – Our goal weight. This is a lift we would be happy to hit inside this specific test. It’s a weight we feel good about attempting, but we need to setup well, and execute with sound form to ensure we can hit.

Lift #5 – Our reach weight. This is a weight we would fire us up. A weight that scares you, and is not always there as a successful lift. But with our best technique and mindset as we approach the bar, an absolute possibility.

In this specific event, we can plan for about 5 lifts that may be conducted somewhere around “on the minute”. The row is not a portion we can overly pace, but it’s absolutely not the place to push. Find a pace we believe we can hold for 12-15 minutes, or a pace that is a good 10 second slower than our 2K pace.

 

"HAPPY HOUR"

3 Rounds:

12 Power Cleans (135/95)

12 Chest-to-Bar Pull-Ups

12 Push Jerks (135/95)

12 Toes to Bar

Post Time to Sugar Wod

 

This will become a grip intensive workout, where management of the first round is important.

Short breaks on the initial 12 power cleans can be a smart decision for many athletes. Although you may be able to unbroken on these 12 repetitions, we want to recognize where the workout will slow down for us on the pull-up bar if we expend a large chunk of our grip and pulling strength early. Breaking this into 3 quick sets of 4, or 4 sets of 3, can be a smart move for athletes. Singles are absolutely an option as well if we can quickly get right back on the bar.

On the push jerks, take a composure pause before you begin your set. Take an extra breath as we want to bite off larger chunks here. Where we can complete singles on the cleans, we do not want to find ourselves breaking these 12 reps any more than twice, if not less. Knowing that it takes an extra clean to get to our front rack, let’s take the extra breath beforehand to ensure we can bite into larger sets here.

On the CTB Pull-Ups and TTB, break these early as well. It isn’t about round 1, but rounds 2 and 3. This is where the separation occurs. There is no right or wrong repetitions scheme here in terms of specific numbers, but we are looking for consistency. If we can hold 4-4-4 for all three rounds, but not 6-6 (and it turns into 6-6, 6-4-2, 5-3-1-1-1-1) default to 4-4-4.

 

FRIDAY 4/14/2017

WARMUP: COACHES CHOICE

 

OVERHEAD SQUAT

10 Minutes to Build to a Heavy Complex:

1 Pausing Overhead Squat (2 seconds in the bottom)

1 Overhead Squat (no pause)

Take these repetitions from the rack. Purpose here it to build stability and positioning in our movement – not meant to be a max effort lift by any means. Percentages will not be assigned – go by feel here. Build to a heavy complex for the day, with the focus on moving very well. Always push up into the bar, and rotate the armpits forward throughout (exaggerating external rotation).

Post heavy complex to the leaderboard below.

 

 

SANGRIA"

2 Rounds:

500 Meter Row, 400 Meter Run

500 Meter Row, 21 Barbell-Facing Burpees

500 Meter Row, 21 Overhead Squats (95/65)

Post Times to Sugar Wod

 

SATURDAY 4/15/2017

WARMUP: COACHES CHOICE

 

 

TEAMS OF 2

 

400 METER RUN

100 DEADLITS (225/155)

400 METER RUN

100 HANG POWER CLEANS (185/125)

400 METER RUN

100 SHOULDER TO OVERHEAD (135/95)

400 METER RUN

 

Earlier Event: April 1
WODS 4/3-4/8
Later Event: April 16
WODS: 4/17-4/22