Author: cfdavis

WOD

5 Rounds for time

10 Burpee Pull-Ups
20 Wall Ball Shots 20/14lbs
400M Run

No need to use a band! Just be sure to use a pull-up bar that allows you to jump and pull your chin over the bar!

Off Ramp WOD

3 -5 Rounds for time

10 Burpee Pull-Ups
20 Air Squats
400M Run

Strength

Back Squat 3×3 ~ 80% of your 1RM 

Try to add a few pounds from last time if you have seen this one before.   If you are new to the barbell movements start at a light weight and work up in small increments in sets of 3.  Work up to a moderately heavy weight.  

WOD

3 Rounds for Time

10 Snatch 135/95lbs
15 Box Jump 30/24″

Off Ramp WOD

Choose a snatch weight that allows you to keep perfect form through the whole workout. Scale the box jump height as to a height you are comfortable jumping to and one that allows you to land in a good position. 

Strength

EMOM for 10 Minutes 

Odd Sustainable set of Strict Pull-Ups
Even Sustainable set of Double Unders

Work on a number you can maintain for both movements!  Try to hold that number for all 5 rounds.  If you are still working the bands do a max set for each round.  If your max set is 5+ drop to a lighter band.

WOD

AMRAP in 15 Minutes
10 Deadlift 135/95lbs
10 Hang Power Cleans 135/95lbs
200M Run

Off Ramp WOD

AMRAP in 15 Minutes
10 Deadlift
10 Hang Power Cleans 
200M Run

Make sure you choose a weight you can move comfortably for 10 HPC while fresh.   

Skill

Tabata Pistols
Tabata Handtand Hold

Scale pistols by holding onto support or doing high box step ups.  Handstand holds can be replaced with pike holds or scaled up to freestanding handstands.

WOD

7 Rounds for Time
15 Kettlebell Swings 32/24kg
10 Deficit ” aka” Bear-Fighter Push-Ups 45lbs plates for Men, 25lbs plates for Women. *

* Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. 

Off Ramp WOD

7 Rounds for Time
15 Kettlebell Swings
10 Push-Ups

Strength

Split Jerk 3 @ 80-85% then 1RM.

Work up to around 80-85% and make 3 lifts at that weight.  Continue working up to a 1RM attempt if time allows.  New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.   

WOD

5 Rounds for total reps with 1 Minute on each station.

Row for Calories
Box Jumps 24/20″
Push Press 75/55lbs

Off Ramp WOD

Work with a box height that allows you to do plyometric jumps if possible and plan out some rest during each station as there is no transition time between stations or rounds! Make sure the push press weight is something you can perform good reps with the whole way through.  Drop the workout to 3 rounds if needed.  

Skill/Strength

EMOM for 20 Minutes
Odd 3 Power Clean ~ 70% 
Even Sustainable set of Toes-To-Bar

Practice catching the barbell in a “partial” squat.  Work on catching the bar deeper into your squat as it gets heavier and fatigue starts to set in. 

For the even minutes work on stringing together Toes-To-Bar or Knee-Tucks. 

WOD

AMRAP in 6 Minutes

5 Right Arm Kettlebell Squat Clean 24/16kg
5 Right Arm Kettlebell Snatch 24/16kg
5 Left Arm Kettlebell Squat Clean 24/16kg
5 Left Arm Kettlebell Snatch 24/16kg

Off Ramp WOD

Make sure to choose a weight you can move for 10 reps while fresh. It’s going to get tough a few rounds in so you want to start out with something you are sure you can move! 

Strength

1RM Overhead Squat

New lifters should be performing light weight for multiple reps and increasing in small increments.  Overhead Squats require a lot of mobility and coordination even at a light weight! Do not increase the load until you can squat to full depth with your feet flat, knees tracking out and shoulders externally rotated.  Work with a PVC to learn the mechanics and then slowly add weight. 

WOD

“Fran”

21-15-9

Thrusters 95/65lbs
Pull-Ups

Off Ramp WOD

Scale the weight appropriately and use a band for pull-ups.  If your squat mechanics need work scale them to goblet squats or to a target if necessary. 

HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TOMORROW!

Tryouts will start promptly at 11AM.

When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM.  

Skill

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound. 

WOD

AMRAP in 10 Minutes 
10 Deadlift 225/155lbs
30 Double Under 

This workout is a repeat for us!  Compare your score to July 5, 2013

Off Ramp WOD

AMRAP in 10 Minutes 
10 Deadlift
90 Single unders with 1 Double Under attempt every 30!

This should be a weight you can move easily for a set of 10 while fresh and at no time should your midline be compromised!