WOD Blog

Wednesday - 10.1.14

Wifi is back, so boring posts where I ramble begin again next week.

A)
C: EMOM x 5
3 Jerk Balance

Immediately into

Every 2 min for 10 min - 5 sets
1 Split Jerk @ 60-70%

-out of rack or blocks
-pause in the receiving position

F: Every 90 secs for 15 min - 10 sets
Odd sets - 3-5 HBBS
Even sets - 8-10 DB Bench Press

B)
C: 5 Rounds of
3 min to complete
500m Row
ME HSPU - strict or deficit
3 min rest between sets

F: 10 min AMRAP
1 Deadlift
1 Hang Clean
1 Front Squat
1 Push Press
Every time the barbell rests on the ground, perform 5 burpees

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Child's pose x 2 min
D) Sink mobilization x 2 min

Tuesday - 9.30.14

A)
C: Every 2 min for 20 min - 10 sets
1 Power Clean + 1 Hang Clean + 1 High Hang Clean
Sets 1-3 @ 55-60%
Sets 4-6 @ 60-65%
Sets 7-8 @ 65-70%
Sets 9-10 @ 70-75%

-try to hang on to the bar for all reps (ie don't drop)

F: 4 Rounds (20 min cap)
ME Strict Pull ups - add weight as needed
50-100 Battleropes
ME Plank - bows and toes
Rest as needed

B)
C: w/ a running clock
9-7-5
Hang Squat Clean 185/135
Bar Muscle ups

@ the 10 min mark

3 RFT
30 Wall Balls 30/20
20 C2B Pull ups

F: 4 RFT
400m Run
21 KBS
12 Pull ups

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Figure Four x 2 min/side
D) Box Shoulder Stretch - 3 x 20 sec/side

Monday - 9.29.14

A)
C: Every 90 seconds for 15 min - 10 sets of the interval
1 Drop Snatch or Snatch Balance @ 30 sec mark
1 High Hang Snatch @ 60 sec mark
1 Snatch @ 90 sec mark

-squat snatch all reps
-load should be 65-70%

F: 20 Deadlifts
Rest 20 sec
ME HSPU
Rest 2 min
15 Deadlifts
Rest 20 sec
ME HSPU
Rest 2 min
10 Deadlifts
Rest 20 sec
ME HSPU
Rest 2 min
5 Deadlifts
Rest 20 sec
ME HSPU

-choose loads, climb as reps go down
-take this opportunity to practice a scaled up version of HSPU

B)
C: 12 min AMRAP
3 Power Snatches 155/105
6 Rev OH Lunges 155/105
9 Ring Dips - pause 1 second at bottom, and 1 second at top

-don't cheat reps on dips to get more rounds

F: 4 Rounds of
2 min AMRAP
10 Box Jumps
10 Push Press
Rest 2 min

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Pigeon x 2 min/side
D) OH Banded Shoulder x 1 min/side

Saturday - 9.27.14

A)
C: Every 2 min for 12 minutes
2 Deadlifts - build weight as needed

F: w/ a partner - alternate rounds
20 RFT - 10 each
5 Sumo Deadlifts
7 Box Jump Overs
9 Goblet Squats

B)
C: w/ a running clock
40 Calorie Row
30 T2B
20 Alt. Pistols
10 Bar Muscle ups

@ the 9 min mark

20 Calorie Row
15 T2B
10 Alt. Pistols
5 Bar Muscle ups

F: w/ a partner - 1 work, 1 rest
800m Sled Pull
Or
200m Tire Flip
Or
1600m Sandbag Carry

Recovery
A) 400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 9.26.14

A)
C: EMOM x 10
2 HBBS
Sets 1-2 @ 60%
Sets 3-4 @ 70%
Sets 5-6 @ 80%
Sets 7-8 @ 85%
Sets 9-10 @ 90%

F: EMOM x 9
Min 1 - 10 1-arm DB Rows - each arm
Min 2 - 10 RDLs
Min 3 - 30 Mountain Climbers

B)
C: w/ a running clock
"Isabel"
For time
30 Power Snatches 135/95

At the 12 min mark
"Elizabeth"
21-15-9
Power Clean 135/95
Ring Dips

F: For Time
30 Barbell Ground to Overhead
10/7 Push ups at the top of every minute

C)
Time Permiting
C/F: EMOM x 5-10
1 Hill Sprint

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Hamstring - 1 min/side, then 1 min/side crossed over, then 1 min/side open

Thursday - 9.25.14

A)
C: : For Time-ish - at a comfortable pace

100 Double Unders
25 GHDSU
25 Hip Ext
80 Double Unders
20 GHDSU
20 Hip Ext
60 Double Unders
15 GHDSU
15 Hip Ext
40 Double Unders
10 GHDSU
10 Hip Ext
20 Double Unders
5 GHDSU
5 Hip Ext

or

Mobility/Rest/Make up WOD

F: 4 Rounds
500m Row
20-25 MB Abmat
400m Run
10-15 Hollow Rocks
Rest 3-4 minutes between rounds

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Downdog/Updog - accumulate 3 minutes between the two

Wednesday - 9.24.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
3 Power Clean & Jerk @ 70-80% of 1 RM

F: Every 90 seconds for 15 minutes - 10 sets
Odd Sets: 5-8 Front Squats
Even Sets: 10-15 Shoot Throughs or ME Paralette L-sit (accumulate a minimum of 30 sec)

B)
C: Every 5 minutes for 30 minutes - 6 rounds
400m Run
10 HSPU
15 Box Jumps

-score each round

F: 15 min AMRAP
20 Lunges
10 Burpees
30 Double Unders (Singles x 3)

Recovery
A) 200-400m Run
B) Foam Roll/Lax Ball as needed
C) Box Pigeon x 2 min/side
D) Calf Stretch - 2 x 45 sec/side

Tuesday - 9.23.14

A)
C: 4 sets
3 Weighted C2B pull ups
Rest 90 sec
12 Bulgarian Split Squat - 6 each leg
Rest 90 sec

F: Every 2 minutes for 12 minutes - 6 sets
Push Press
Set 1 - 5 reps
Set 2 - 3 reps
Set 3-6 - 1 rep

B)
C: 30 min AMRAP @ 80-90% intensity
1000m Row
2 Legless Rope ascents
50 ft Handstand Walk

F: 3 RFT
10 HSPU
20 Pull ups
300m Run

Recovery
A) Walk 200-400m
B) Foam Roll/Lax Ball as needed - Lats
C) Couch Stretch x 2 min/side
D) Ring Hangs - 4 x 15 sec

Monday - 9.22.14

Competitors, lots of skill work today, enjoy the ease back into the week. Get good today.

A)
C: Every 90 sec for 7.5 minutes - 5 sets
1 Drop Snatch

Then immediately into

Every 90 sec for 7.5 minutes - 5 sets
1 Snatch Balance - start with weight from last drop snatch

-choose your own weights
-work on footwork and speed under the bar
-hold the bottom position for 1-2 seconds to find your balance points

F: Every 2 min and 30 sec for 10 minutes - 4 sets
4 Cleans - power or squat

-treat the reps individually, ie rest 10-15 seconds between reps

B)
C: Muscle up skill work - preferably rings
90 sec of ME muscle ups
Rest 60 sec
60 sec of ME muscle ups
Rest 60 sec
30 sec of ME muscle ups

F: 3 RFT
250m Row
20 Wall Balls
20 KBS - American

C)
C: 6 sets
3 Press
4-6 Gluten Ham Raises
Rest as needed

Recovery
A) Walk 200-400m
B) Foam Roll/Lax Ball as needed
C) OH Banded Shoulder x 2 min/side
D) Child's Pose - accumulate 3 min

Saturday - 9.20.14

There will be no open gym after the 930 WOD due to the Kidfit workout.

In teams of 4
5 Rounds of
Row for calories x 60 sec
Burpees x 60 sec
Thrusters x 60 sec 45/35
Rest x 60 sec

3 people work while one rests. Rotate every minute. Score teams total reps/calories.

Friday - 9.19.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
1 Power Clean + 2 Push Jerk @ 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

F: 3 Rounds
6 Bench Press
Rest 60 seconds
16 Renegade Rows - 8 each arm
Rest 2 minutes

B)
C: With a running clock
2 RFT
10 Bar Muscle ups
20 Box Jumps 24/20
30 Deadlifts 185/135

At the 10:00 minute mark
2 RFT
5 Bar Muscle ups
10 Power Snatch 135/95
15 KBS 80/53

F: For time
50/30 Push ups
300m Run
25 Deadlift
30/20 Push ups
300m Run
25 Deadlift

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) OH Banded Shoulder - 2 x 1 min/side
D) Sink Mobilization x 2 min

Thursday - 9.18.14

A)
C: For Time-ish - at a comfortable pace
800m Run
25 GHDSU - add weight if desired
600m Run
20 GHDSU
400m Run
15 GHDSU
200m Run
10 GHDSU

or

Mobility/Rest/Make up WOD

F: Every 90 seconds for 15 minutes - 10 sets
1 Snatch - Power or Squat - climbing

B)
F: EMOM x 21 min
Minute 1 - 30 sec. Calorie Row - all out effort
Minute 2 - 3 Power Snatch @ 70-80% of your heaviest successful attempt from part A
Minute 3 - 15 Abmat SU

Recovery
A) 200-400m Walk/250-500m Technique Row
B) Foam Roll/Lax Ball as needed
C) Child's Pose x 2 min
D) Banded Leg Crossover x 2 min/side

Wednesday - 9.17.14

A)
C: Every 2 minutes for 24 minutes - 12 sets
1 Squat Clean @ 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

F: 3-5 Rounds - not for time
100m Heavy Sled Pull
10-20 Back/Hip Extensions
5-10 Hoglines
100m Farmer's Carry

B)
10 RFT
15 Wall Balls 30/20
10 T2B

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Pigeon/Box Pigeon x 2 min/side
D) Brandy's Butterfly - accumulate 2 min

Tuesday - 9.16.14

Ok, ok, I know I promised a blog tonight, and I do have several topics on the back burner, but unfortunately the Meeks household has been internet-less since Saturday's storm. How the Amish do it is beyond me. More power to them (pun intended). But anyway, my excuse is...it's really hard to type up several paragraphs on my phone. I know, woe is me. I apologize, to the 3 of you that actually read these, and will attempt to remedy this ASAP.

A)
C: EMOM x 10
Minute 1 - 1-4 Muscle ups
Minute 2 - 50 Double Unders

F: EMOM x 12
1 Push Press - climbing

B)
C: Every 5 minutes for 25 minutes
500m Row
15 HSPU
15 Ring dips

-Score time for each round, or reps if rounds are not completed

F: 4 RFT
10 HSPU
15 Box Jumps
20 RKBS

Recovery
A) 200-400m Walk or 250-500m Technique Row
B) Foam Roll/Lax Ball as needed
C) Post Stretch - 2 x 35 sec/side
D) Calf Stretch - 2 x 60 sec/side

Monday - 9.15.14

A)
C: Every 90 sec for 18 minutes - 12 sets
1 Squat Snatch @ 55, 60, 65, 70, 75, 80, 85, 90, 93, 95, 95+, 95+

F: Every 2 min and 30 sec for 20 min - 8 sets
2 HBBS - climbing

B)
C: 5 RFT
6 Squat Snatch 135/95
12 OH Lunges 135/95
12 C2B Pull ups

F: 12 min AMRAP
10 Power Cleans
10 Pull ups
10 Burpees

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Couch Stretch x 2 min/side
D) Box Shoulder Stretch - 3x30 sec

Saturday - 9.13.14

A)
C: Every 10 minutes for 50 minutes - 5 Rounds
500m Row
400m Run
6 Squat Clean 225/155 or 6 Squat Snatch 185/135 - choose your movement
6 Muscle ups
Rest with leftover time - you should aim to rest for a minimum of 2 minutes, and you should adjust your load to allow for that rest

F: 10 RFT w/ a partner - alternate movements
10 SDHP
10 Burpees
300m Run

Recovery
A) Walk 400m
B) Foam Roll/Lax Ball as needed

Friday - 9.12.14

A)
C: EMOM x 10
Push Press @ 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Then

EMOM x 10
Split Jerk @ 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

F: EMOM x 10
2 Turkish Get ups - 1 each arm

B)
C: 6 RFT
6 HSPU
9 Pull ups
12 Alternating Pistols

F: For Time
30 Calorie Row
30 Power Snatch
30 KBS - try American
30 Pull ups
15 Calorie Row
15 Power Snatch
15 KBS
15 Pull ups

Recovery
A) Walk/Row x 4 min
B) Foam Roll/Lax Ball as needed -
C) Down Dog - accumulate 2 min
D) 5 way Banded Shoulder x 1 min/movement

Thursday - 9.11.14

A)
C: Mobility Drills/Foam Rolling x 30-45 min - this would be ideal and my recommendation

or Make up a missed WOD

or Track WOD

or Rest Day

F: 7 min AMRAP
20 DB Rev Lunges
60 sec Plank Hold - Bows and Toes

Rest 3 min

7 min AMRAP
25 Double Unders (Singles x 3)
10 Air Squats

Rest 3 min

7 min AMRAP
5 DB Hang C&J
10 Box Jumps

Rest 3 min

7 min AMRAP
5 T2B
10 Push ups

Recovery
A) Walk 200-400m
B) Foam Roll/Lax Ball as needed
C) Pigeon Stretch x 2 min/side
D) Banded Hamstring x 2 min/side

Wednesday - 9.10.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
1 Power Clean + 1 Front Squat + 1 Squat Clean - climbing as needed

F: Every 2 minutes for 14 minutes
Minute 1 & 2 - 7 Deadlifts 
Minute 3 & 4 - 5 Deadlifts
Minute 5, 6, & 7 - 3 Deadlift

B)
C: EMOM x 24 - mental toughness wanted
Minute 1 - 15 Double RKBS 53/35 - in each hand
Minute 2 - 10 Box Step Overs w/ KBs in front rack position 53/35 & 20"/16" box
Minute 3 - 15 Unbroken Wall Balls 30/20

F: 4 RFT
20 Ring Rows
15 Abmat SU
400m Run

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed - Lats...hint, hint
C) Spider Stretch x 2min/side
D) Child's Pose x 2 min - add arm crossover as needed
 

Tuesday - 9.9.14

As most of you know, I don't Facebook much, I don't Twit, or Instagram, or participate in any other form of social media.  Should I?  Probably, but I haven't felt a pull towards it.  But occasionally something in life is worth sharing with as many people as possible.  And yesterday was one of those moments.  My wife, Cindy was baptized.  We had discussed it in the past, and I'm proud to say that she was called yesterday, and she answered that calling.  So please give her a little dap when you see her this week.  Thanks, and I'll be back with a blog post next week.
 
A)
C: EMOMx 10
Minute 1 - 1-4 Muscle ups - work strict for an extra challenge
Minute 2 - 30' Handstand Walk

F: 12 min AMRAP w/ partner
12 Wall Balls
12 Burpees

-alternate each round with your partner

B)
C: Every 5 minutes for 25 minutes
500m Row
20 C2B Pull ups

-finish each round as quickly as possible

F: Every 2 minutes for 20 minutes - 10 sets
3 Hang Power Snatch + 12 Split Jumps

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Couch Stretch x 2 min/side
D) Box Shoulder Stretch - 4 x 20 sec.