Tuesday: 140812

Posted: August 11, 2014 by Todd Katz in WODs
Tags: , ,

Part A) Press: (15 min. cap)
3 Reps@80%
3 Reps@85%
3 Reps@90%

Part B) For Time:
9-7-5 Reps:
Overhead Squat 135/95
Chest to Bar Weighted Pullups
Burpee Box Jumps (24/20)

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Monday: 140811

Posted: August 10, 2014 by Todd Katz in WODs
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Hey guys, I’ve been asked a lot of questions lately regarding protein recovery choices. There are definitely two distinct camps in the community. A Progenex camp, and an Advocare camp. I lean toward the Advocare side. Not that I think any one side is better or worse. Here is what I use from Advocare: Spark Energy drink pre-wod. Catalyst Supplements… This is a day time amino acid supplement. Night Time – Another amino acid supplement you take at night. My recovery rate has definitely improved enormously since I started using them. If anyone is interested in trying out Advocare products, you can scroll down and see the icon on the left of this page. If you are interested in Progenex (most people like the recovery shakes from this company, go to http://progenexusa.com/. We will be placing an order this week so there’s some benefit if we order at once. Go to their website and then click on this link to let us know what you’d like for us to order for you. Click here to place order: Put your name, product name and website price on the spreadsheet.

Part A) Deadlift (20 min. cap)
3 Reps@80%
3 Reps@85%
3 Reps@90%

Part B) 10 Rounds for Time: (20 minute cap)
15 Pushups
132.5 Meter Sprint (half way around the building. Exit one door, go to opposite door on other side of building)

Post loads and time to comments:

Saturday: 140809

Posted: August 8, 2014 by Todd Katz in WODs
Tags:

Deck of Cards

Spades – Thrusters 95/65
Clubs – Sumo Deadlift High Pull 95/65
Hearts – Burpees
Diamonds – Situps

Coach’s Notes: With a running clock draw a card from a mixed deck every 30 seconds. The value of the card will determine the number of reps you will attempt. A new card is drawn every 30 seconds. You must complete all reps within the 30 seconds. Aces are worth 1 rep. Face cards are worth 10 reps. A perfect score is completing all 340 reps.

Compare to: 120724

Friday: 140808

Posted: August 7, 2014 by Todd Katz in WODs
Tags: ,

Part A) Back Squat (20 minute cap)
5 Reps @ 65%
5 Reps @ 75%
5+Reps @ 85%

Part B)
1K Row

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Thursday: 140807

Posted: August 6, 2014 by Todd Katz in WODs
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Part A) Power Clean
15 minutes work up to a heavy single

EMOM 15
2 Power Cleans (body weight)
5 Bar Facing Burpees
5 Pullups

Post total number of reps completed: (total reps possible is 180).

Wednesday: 140806

Posted: August 5, 2014 by Todd Katz in WODs
Tags: , , ,

Part A) Deadlift (20 minute cap)
5 Reps @ 65%
5 Reps @ 75%
5+Reps @ 85%

Part B)
Muscle Snatch 8 minutes work up to a heavy single
Power Snatch 8 minutes work up to a heavy single
Snatch 15 minutes work up to a heavy single

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Tuesday: 140805

Posted: August 4, 2014 by Todd Katz in WODs

Part A) Front Squat (20 minute cap)
5 Reps @ 65%
5 Reps @ 75%
5+Reps @ 85%

Part B)
Complete as many rounds as possible in 15 minutes of:
Heavy dumbbell thrusters, 10 reps (you may use kettlebells as well)
50 double-unders

Post rounds completed to comments.