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

Archive for the ‘WODs’ Category

Tuesday 1/12/15

 

 

 

*OLY tonight at 6:00pm

Strength:
20 minutes to complete:
4×2 back squats @ 85% 1RM across

1 set of max effort unbroken kipping HSPU
1 max distance handstand walk

WOD:
6 Minute AMRAP
6 SDHP (95/65)
6 Front rack lunges (95/65, L/R=2)
6 Hand release push ups

3 Minute rest, then:

3 Minutes ME Back squats (95/65)

2 Minute rest, then:

2 minutes ME DU

*Post scores from all 3 WOD’s separetly.

Monday 1/11/15

 

 

 

***Reminder, all sweatshirt orders are due by this coming Wednesday, 1/13. Sign up at front desk!***

Strength:
10 min EMOM:
1 Hang Squat Snatch + 1 Squat Snatch
(do not have to be performed together, just need to complete both lifts in the minute)
@60-65% of 1 RM Snatch + 5-10 lb increase from last week
then:
6 min Goat Training:
Pull Ups or Muscle Ups

WOD:
10 minute AMRAP:
Ascending Ladder: 1, 2, 3, 4, 5, 6, 7…..etc
OHS (95/65)
C2B Pull Ups

Friday 1/8/15

 

 

 

Skill/Strength:
10 Minutes of goat training 

WOD:
CF Open 14.4
14 minute AMRAP
60 Calorie Row
50 T2B
40 WB (20/14)
30 Cleans (135/95)
20 Ring MU

Thursday 1/7/15

 

 

 

*OLY Tonight at 6:00pm!

Skill:
10 min EMOM:
Odd: 30 seconds max effort DU
Even: 30 seconds alternating pistols

WOD:
3 RFT:
15 Calorie Row
15 Thrusters (95/65)
After completion of 3 Rounds, have 6 minutes to
determine:
1 RM Thruster (must be taken from ground)

Wednesday 1/6/15

 

 

 

Strength:
10 Minute EMOM:
1 Hang squat clean + 1 Squat C&J (do not need to be done together, just need to complete both lifts in a minute) @60% of 1RM C&J, 5-10lb increase each week. 
Then:
6 Minutes of goat training:
TTB or K2E

WOD:
For time:
21 Shoulder to Overhead (115/75)
21 Box jumps (24/20)
15 Shoulder to Overhead (135/95)
15 Burpees
9 Shoulder to Overhead (165/115)
9 Burpee box jumps (24/20)

Cash out: 75 Ab mat sit ups

Tuesday 1/5/15

 

 

 

OLY Tonight at 6:00pm

Strength:
20 minutes to complete:
4×2 Back Squats @ 80% 1 RM across 5-10 lb increase each week

1 set max effort unbroken kipping HSPU
1 max distance handstand walk

WOD:
8 min AMRAP:
Ascending Ladder
2-4-6-8-10-12….
HSPU
Deadlift (275/185)
KB Swings (70/53)

Monday 1/4/15

 

 

 

Strength
10 min EMOM:
1 Hang Squat Snatch + 1 Squat Snatch
(do not have to be performed together, just need to complete both lifts in the minute) @60-65% of 1 RM Snatch,
5-10 lb increase each week
Then:
6 min Goat Training:
Pull Ups or Muscle Ups

WOD:
10 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Squat Snatch (135/95)

Wednesday 12/30/15

 

 

 

Strength/Skill:
20 minutes to complete in any order:
Hang Squat Clean + Squat Clean + Jerk
Work up to heavy single for the day

-2 sets unbroken max effort T2B
*goal is to beat your score from last week!

WOD:
4 Rounds:
2 minutes work, 1 minute rest in between:
5 Deadlifts (M: Body weight, W: 80% BW)
4 Power Cleans
3 Front Squats
2 Jerk
*Once you finish sequence, max effort
KB Swings (53/35)
*Score is total KB swings all 4 rounds

Tuesday 12/29/15

 

 

 

*OLY Tonight at 6:00pm!

Strength/Skill:
20 minutes to complete in any order:
6 unbroken Front Squats
Work up to heavy set of 6 for the day

-1 set unbroken max effort strict HSPU
-1 set unbroken max effort kipping HSPU
*goal is to beat your score from last week!

WOD:
3 RFT:
3 HSPU
6 Front Rack Walking Lunges (135/95, L/R=2)
12 Burpees Over the Bar

Monday 12/28/15

 

 

 

Strength:
20 minutes to complete in any order:
Squat Snatch
Work up to heavy single for the day

-1 set unbroken max effort strict pull ups
-1 set unbroken max effort kipping pull ups
*goal is to beat your score from last week!

WOD:
CF Open 15.2
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.) (scaled 6 OHS (65/45))
   10 chest-to-bar pull-ups (scaled 6 chin over bar pullups)
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.) (scaled 8 OHS (65/45))
   12 chest-to-bar pull-ups (scaled 8 chin over bar pullups)
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.) (scaled 10 OHS (65/45))
   14 chest-to-bar pull-ups (scaled 10 chin over bar pullups)
continue until can no longer finish in time frame

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Contact Info

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