Month: October 2014

WOD

AMRAP in 15 Minutes

5 Clean & Jerks 135/95lbs
10 Pull-Ups
15 Air Squats

Workout notes: As always, scale the Clean and Jerk to a weight you can perform successive reps that are mechanically sound with a load that you can repeat with the same technique even when you get fatigued. With this long of a workout you’ll need to find a work rest ratio that you can sustain for the entire workout.  If you are scaling the weight, since this is an AMRAP and the reps on the barbell are low don’t be afraid to bump the weight up by 5 or 10# from what you are used to using in WOD’s as long as your form doesn’t suffer.

WOD

For time

2 x 100M Double Dumbbell Farmer Carry 45/30lbs
20 Box Jump Overs 24/20″
4 x 100M Single Dumbbell Carry Anyhow 45/30lbs
20 Burpee Box Jump Overs 24/20″
6 x 100M Run
20 Double Dumbbell Burpee Box Step Overs 45/30lbs 24/20″

Workout notes:  The 100M shuttle run is from the door to the wall.  In this workout the shuttle runs descend in difficulty but increase in length.  The first round has you carrying two dumbbells farmer style but in the second round you are holding on to only one and you can carry it in any way that you see fit.  For the final round you’ll leave the dumbbells behind and complete the wall run 3 times before you get into the final movement.  For the double dumbbell burpee box step over you perform your push-up with the dumbbells and then pick them up and carry them over the box.  Do that 20 times and you are done with the workout!

Strength

1-1-1-1-1-1-1

Thruster

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a press. You can generate momentum with your hips but don’t let your knees rebend into a jerk.   The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

21-15-9

Thruster 95/65lbs
Toes-To-Bar

Workout notes: You should have good idea what a strong effort thruster looks like for you after the skill work if you were able to participate.  Don’t be afraid to go “Rx’d” if you have the mechanics down and the weight is within the 60% range of your limit!

Skill

Tabata Support Hold
Tabata Hollow Rock
Tabata Plank Hold

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

Run 800M
30 Push-Ups
30 Hang Power Cleans 135/95lbs
30 Push-Ups
Run 800M

Workout notes: Make a strong effort during the bookends of this workout and get right into the push-ups when you come back from the run.  Break up the work into sets if you need to and don’t be tied to your numbers as the workout increases in difficulty.