Thursday: 141002

Posted: October 1, 2014 by Todd Katz in WODs
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Notes: No Pilates this Saturday; However, Carnival WOD 2.0!!!! Not to be missed!!!!!

Part A) Front Squat(reminder this is a 10# increase… 20# increase since last 1RM)
5 Reps@65%
5 Reps@75%
5+Reps@85%

Part B) AMRAP 10
3 Hang Cleans @ your 75% Front Squat Weight today. (scale as necessary)
6 KB Swings 2/1.5
9 Box Jumps 24 Inch is Rx

60 seconds rest

100 Situps for Time

Wednesday: 141001

Posted: September 30, 2014 by Todd Katz in WODs

Part A) Press (reminder this is a 5# increase… 10# increase since last 1RM)
5 Reps@65%
5 Reps@75%
5+Reps@85%

Part B) 3 Rounds for Time:
400 Meter Run
21 Push Presses 95/65
60 Second Handstand Hold (Rx is off the wall)

Post loads and time to comments:

Tuesday: 140930

Posted: September 29, 2014 by Todd Katz in WODs
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Part A) Deadlift
5 Reps @ 65%
5 Reps @ 75%
5+Reps @ 85%

Part B) For Time:
150 Double Unders
50 Burpees to a 6 inch target
30 Toes to Bar

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Monday: 140929

Posted: September 28, 2014 by Todd Katz in WODs
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Congrats to Coach Cindy on her First Iron Man!!!! Can’t wait to hear about it!

Part A) Back Squat (15 minute cap) Reminder we are adding 10#s this week to Squats/Deads and 5#s to the Press
5 Reps@65%
5 Reps@75%
5+Reps@85%

Part B) For Time: (20 minute cap)
50 Wall Ball Shots 20/16 (10ft target)
30 Power Cleans 155/105
15 Muscle Ups (if you do not have a Muscle up but can press out your dip, do 2 MU transitions) Else, 4 pullups/4 Ring Dips for each.

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Saturday: 140927

Posted: September 26, 2014 by Todd Katz in Uncategorized

Notes: Saturday’s WOD was inspired by the Professional GRID League and Coach Jon. Note it is not the same workout as in the video. Enjoy!!!!

For Load and Reps; and for 5 Cycles: Each Cycle is 3 minutes with 1 minute rest:
Ascend the Barbell ladder with the following Complex:
Minute 1: (accumulate as much weight by ascending through a barbell complex and adding weight after each successful complex. The bars will be laid out. As soon as you fail or can no longer hit a weight you may make your way over to station two for minute 2. The Barbell portion of this WOD is a complex that consists of the following 3 movements:
Deadlift
Hang Power Clean
Hang Clean
— Add your total weight lifted. So for example, Joan may start at 95 pounds if successful, move to the 115 bar, if successful move to 135 bar if successful move to 155 all the way to the last bar. Let’s say Joan made, 95, 115, 135, 155, 175 in round one her total score for the round would be 675 pounds. You must start at the lightest weight and progress forward. When you fail or know you cannot proceed to the higher weight and there is still time left on the clock, you may do additional reps at your last successful bar for a higher accumulated score.
RX Weights BAR 1: 135/95 Bar 2: 155/115 Bar 3: 175/135 Bar 4: 195/155
Scaled Weights Bar 1: 65/35 Bar 2: 85/55 Bar 3: 105/75 Bar 4: 125/95

Minute: 2
5 Meter Shuttle Run (down and back will be considered 1 rep. The hand must touch the ground before you turn around.

Minute 3
Pushups

Minute 4
Rest

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Friday: 140926

Posted: September 25, 2014 by Todd Katz in WODs

Part A) Back Squat (15 minute cap)
5 Reps@40%
5 Reps@50%
5 Reps@60%

Part B) 3 Rounds for time:
10 Overhead Squats 95/65
20 Box Jumps 24/20 inch
30 Situps

Thursday: 140925

Posted: September 24, 2014 by Todd Katz in WODs
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5 Rounds Each for time:

500 Meter Row
10 Stone to Shoulder
10 Turkish Getups 5 per side.

Take Full Recovery between each round. Post total time to commments:

Coach’s Notes: Pick your own weight for the stone and TGUs…. but make it suck! Only you know how bad it is. If it’s too easy, go heavier. Take a full recovery between each round… This might be 3 – 7 minutes…. you must go all out on the rower.

Compare to: 120719