Saturday: 141004

Posted: October 3, 2014 by Todd Katz in Uncategorized

Notes:  Sorry, but have to get Saturday’s WOD published a little earlier today.  Reminder, no Pilates class this Saturday.

Carnival WOD 2.0!!!!

Teams of 4
Each team member will complete one round of following with a team wall ball lap around bldg. to start off and in between sets (4 laps total). One wall ball shared by teams (20/16)
1) Static hold bar 225/155
2) 20 Sandbag Squats 40#
3) 10 Stone to Shoulder   14/12
4) 20 Sledge Strikes
Total Team Max Circus DB Press (Single Arm DB Press)
Run the obstacle course before starting a 800m Team Farmers Carry – No more then 100m per team member

Friday: 141003

Posted: October 2, 2014 by Todd Katz in WODs
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Notes: No Pilates class on Saturday, but get ready for Carnival 2.0!!!!

Part A) Weighted Strict Pull-up (15 minute cap, work up to a heavy single)

Part B) 12-9-6-3 Reps for Time
Strict Chest to Bar Pull-ups
Elevated Pushups (20 inch)
Goblet Squats 2/1.5 pood

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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%

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%

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

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Tuesday: 140930

Posted: September 29, 2014 by Todd Katz in WODs

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

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%

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:
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

Minute 4

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