60B Progress Drive, Manchester, CT • (860) 281-1874

Archive for the ‘WODs’ Category

Tuesday 09/15/15

 

 

 

OLY Tonight at 6:00

Review of bear complex:
1 clean, 1 front squat, 1 press, 1 back squat, 1 press
Then:
20 minutes to work up to heavy bear complex

7 Minutes:
Combined max reps with partner – alternating bear complex: (115/75)

*Athletes can use below weights if desired:
(From Land Warrior CF – Warrior Games 2 Partner Comp in Oct.)
Pro: 185/115
RX: 135/95

Monday 09/14/15

 

 

 

Strength: Deadlift
Work to heavy 3RM
(Suggested sets: 1 x 3@ 40%, 1 x 3@ 60%. 1 x 3@70%, 1 x 3@80%, 1 x 3@90%)

WOD:
For time:
200 m run

Rest 1 minute then:

8 Minute AMRAP:
24 KB Swings (53/35)
16 OH Walking lunges with plate (45/25; each step=1)
8 Goblet squats (53/35)

Friday 09/11/15 – A Day of Remembrance

 

 

 

All classes will be performing the following WOD in honor of the Innocent Victims, First Responders and Service Members who lost their lives in the tragic terrorist attacks 14 years ago. We will never forget…

Wod 1- 8:46 AMRAP
9 push press 95/65
11 box jumps
Buy in 72 DU, Cash out 77 ab mats

93 second rest

WOD 2- 9:03 AMRAP
9 Deadlift 175/135
11 wall balls
20 push ups
Cash out is 343 of any exercise-Class decides

Thursday 09/10/15

 

 

 

*OLY Class tonight at 6:00pm!

Skill:
Kipping pull ups and MU skill work/progressions

WOD:
For time:
15 Thrusters (95/65)
15 Pull ups
1000 m row
10 Thrusters (135/95)
10 C2B pull ups
500 m row
5 Thrusters (165/115)
5 Bar MU
250 m row

Wednesday 09/09/15

 

 

 

Strength: OHS – 20 Minute cap
1 x 5 – After warmup sets, build this to heavy 5 rep.
2 x 3 – Add weight to each set (2 minute recovery between sets)
3 x 1 – Add weight to each set (2 minute recovery between sets)

WOD:
15 Minute AMRAP
5 Power snatch (135/95)
5-10-15-20-25-30..etc
DU
*DU increases by 5 each round while power snatch stays the same.

Tuesday 09/08/15

 

 

 

Part A: 15 Minutes to work to heavy hang power clean

Part B: 18 Minute EMOM:
Even: 2 Hang power clean, 1 power clean (men RX: body weight, women RX: 80% body weight)
Odd: 1 Box jump (30/24), then max effort burpees (box jump # increases to whatever minute you are on)
*Score is total burpees

Friday 09/04/15

 

 

 

Strength: Front squat ladder
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @ 85%
*Go up ladder performing front squats with a 2 second pause at the bottom, 60 second rest between sets. Rest two minutes, then go back up ladder using last weight (85% for all sets) performing font squats with no pause.

WOD:
For time:
21 Back squats (RX: bodyweight)
200 m Run
21 Front squats (RX: 2/3 bodyweight)
400 m Run
21 OHS (RX: 1/2 bodyweight)
800 m Run

Thursday 09/03/15

 

 

 

OLY Tonight at 6:00pm!

Review of snatch

WOD:
“Frannie meets Karisabel”
With a partner, you will work for 30 minutes. One partner working for a minute, while the other rests. One minute on, one minute rest:

Fran: 21-15-9:
Thruster (95/65)
Pull ups
Annie: 50-40-30-20-10 
DU
AB mat sit ups
Karen:
150 WB (20/14)
Isabel: 
30 Snatches (135/95)

*The goal is to get through all 4 Girls in the 30 minute time frame. If so, start again with Fran and see how far you make it to round 2. 

Wednesday 09/02/15

 

 

 

Strength:
10 Minutes:
Every 2 minutes perform: 1 clean pull + 1 hang clean + 1 squat clean @ 80% of 1 RM clean.

WOD:
“The Chief”
Complete 5 rounds, 1 minute rest after each:
3 Minute AMRAP:
3 Power cleans (135/95)
6 Push ups
9 Air squats

*We are performing this WOD today to honor our own Coach Christian Salinas who has been advanced to Chief Petty Officer in the US Coast Guard. Congrats Christian on your accomplishment!

Tuesday 09/01/15

 

 

 

Strength:
“Overhead Party” (From rack)
Part A:
RX Men: 95lbs, Women: 45lbs (starting weights)
EMOM: Add 10 lbs
Start with 2 strict press at the top of each minute. When you can go no longer maintaining strict press, move to:
2 Push press then
2 Push jerk or split jerk 
Until you can no longer complete lifts. Post max load.
*Start with a higher or lower bar weight if needed. By 10-15 minutes you should be approaching max.

WOD:
21-15-9
Cal row
Burpee pull ups
K2E

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Contact Info

60B Progress Drive
Manchester, CT 06042
(860) 281-1874