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

Archive for the ‘WODs’ Category

Monday 04/27/15

 

 

 

Skill:
15 minutes work with:
Handstand holds
Kipping  HSPU
Strict HSPU
HS walk progressions
Etc.

WOD:
Running Diane
21 Deadlifts (225/155)
21 HSPU
400m Run
15 Deadlifts (225/155)
15 HSPU
400m Run
9 Deadlifts (225/155)
9 HSPU
400m Run

Friday 04/24/15

 

 

 

Skill:
12 Minutes of goat training: Strict pull up training
*No kipping! Use appropriate band if needed.

WOD:
3RFT:
8 Pull ups
8 Front squats (155/105)
8 T2B

2 Minute rest, then:
10 Minutes to complete:
10 Power cleans (185/125)
20 Push press (185/125)
30 Rotational burpees

Cash out:
5 MU (bar or ring)

Thursday 04/23/15

 

 

 

Strength:
Front Squat
1 x 5 @75% 1RM
1 x 3 @85% 1RM
1 x 1 @95% 1RM
Bench Press
1 x 5 @75% 1RM
1 x 3 @85% 1RM
1 x 1 @95% 1RM
*Rep out last set on both, if possible

WOD:
12 Minute AMRAP:
10 KB Swings (53/35)
10 Goblet Squats (53/35)
100m Sprint
1 Rope Ascent

Accessory work (if enough time)
Close grip bench press (50% 1RM. Reps until failure. USE SPOTTER!)
Wide grip bench press (50% 1RM. Reps until failure. USE SPOTTER!)

Wednesday 04/22/15

 

 

 

Skill:
5 minutes DU work
Determine max reps DU in time frame then:
3 Rounds (not for time):
8 Ring rows
8 Dips (ring dips if possible)
8 Pistols

WOD:
3 RFT
50 Wall balls (20/14)
100 DU ( x3 singles)
200m Run

 

Tuesday 04/21/15

 

 

 

OLY tonight at 6:00pm!

Skill:
Three position snatch review/skill work.

Alternating EMOM (14 minutes)
Odd minutes:
Three position snatch (floor, hang, high hang)
*Begin at 60% of 1RM snatch and add weight each minute until you can no longer complete complex.
*When a miss occurs, subtract 5-10lbs and complete EMOM
Even minutes:
15 Jumping air squats

Cash out: 500 m row for time.

Monday 04/20/15

 

 

 

Strength:
Deadlift
1 x 5 @75% 1RM
1 x 3 @ 85% 1RM
1 x 1 @ 95% 1RM

Strict Press
1 x 5 @75% 1RM
1 x 3 @85% 1RM
1 x 1 @ 95% 1 RM
*Rep out last set on both if possible

WOD:
10 Minute AMRAP
Row 500 m then AMRAP with remaining time:
10 Front rack lunges 115/75
10 Burpees over bar

Accessory work: (If enough time)
3 x 5 bent over row (find challenging weight while keeping good form)
3 x 5 strict pull ups

Friday 04/17/15

 

 

 

Skill:
Pistol/MU Review
12 minute EMOM
Odd: 3 MU
Even: 5 Pistols each leg
*MU scale: Pull ups/ring rows/dips or MU transitions/skill work.

WOD:
For time
400m Run
50 Pull ups
15 C&J (185/135)
50 Box jumps (24/20)
400m Run

Thursday 04/16/15

 

 

 

*OLY Tonight at 6:00pm!

Strength:
Front squat
1 x 3 @ 80% 1RM
1 x 3 @ 85% 1RM
1 x 3 @ 90% 1RM

Bench
1 x 3 @80% 1RM
1 x 3 @85% 1RM
1 x 3 @90% 1RM
*Rep out last set on both, if possible. 

WOD:
7 Minutes:
Max rep burpees

Accessory work (if enough time)
3 x 20 Walking lunges with plate OH
3 x 5 Seated OH DB press (increase weight each set)

Wednesday 04/15/14

 

 

 

Strength:
OHS
Work up to heavy set of 5
Tempo 2-3-1: 
2 seconds down
3 second hold at bottom
1 second up

Endurance WOD for time:
800 m Run
200 m Row
10 OHS (135/95)
400 m Run
400 m Row
15 OHS (115/75)
200 m Run
800 m Row
20 OHS (95/65)

Tuesday 04/14/15

 

 

 

*OLY Tonight at 6:00pm!

Skill:
Three position clean review/skill work

WOD:
Alternating EMOM (14 minutes)
Odd Minutes:
Three position clean (floor, hang, high hang)
Begin at 60% of 1RM clean and add weight each minute until you can no longer complete complex. When a miss occurs, subtract 5-10lbs and complete EMOM.
Even Minutes:
10 Burpees (or work to 30 seconds)

Cash out:
400m run/sprint for time. 

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Contact Info

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