Monday: 150511

Posted: May 10, 2015 by Todd Katz in Uncategorized

Sunday Update: HAPPY MOTHER’S Day to all the wonderful moms in the Hammer Down Community!!!

Part A) The GHD Situp / Hip Extension (10 min. cap)
Part B) Deadlift (15 min. cap)
3 Reps at 70%
3 Reps at 80%
3+ Reps at 90%
Part C) For Time:
750 Meter Row
40 KB Swings 2/1.5 pood
30 Wall Ball Shots 20/16
20 Deadlifts 135
10 Strict HSPU (Rx+ deficit up to 9 inches)

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Saturday: 150509

Posted: May 8, 2015 by Todd Katz in WODs

AMRAP 22
1 Complex 155/115 (bar may not be dropped until final squat has been completed)
5 Deadlifts
2 Hang Cleans
3 Front Squat
5 Shuttle Runs (10 meters) 1 Rep is down and back for 20 meters per rep. 5x down and back and then you move on.
20 Ab Mat Situps

Friday: 150508

Posted: May 7, 2015 by Todd Katz in Uncategorized

Part A) Ring Pullups (15 minutes work to a heavy set of 3 strict pullups on the rings using a false grip)

Part B) 5 Rounds for Time:
5 Strict Chest to Bar Pull-Ups (If you have a 20# vest wear it)
10 Kettle Bell Russian Swings 2/1.5 Pood
265 Meter Run

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Thursday: 150507

Posted: May 6, 2015 by Todd Katz in Uncategorized

Part A) Pistols (7 min. cap. 20 Alternating Pistols)

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

Part C) AMRAP 16
5 Power Snatches @ 75% of your best single in part b
10 Push-Ups
20 Double Unders

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Wednesday: 150506

Posted: May 5, 2015 by Todd Katz in Uncategorized

Part A) (1 set max ring dips… please do some low volume warmup sets first. 7 min. cap)

Part B) Deadlift (20 min. cap) add 10#s to previous 1RM number
5 Reps @ 65%
5 Reps @ 75%
5+Reps @ 85% (go to failure)

Part C)
3 Rounds for time:
5 Deadlifts 405/315 (no touch and goes)
25 Toes to Bar

Tuesday: 150505

Posted: May 4, 2015 by Todd Katz in Uncategorized

Part A) Skill Work (7 min. cap. double unders)

Part B) Push Press (add 5 pounds to your previous 1RM. 15 min. cap)
5 Reps at 65%
5 Reps at 75%
5+ Reps at 85%

Part C) EMOM 30
Minute 1: Push Press 10 unbroken reps (pick a weight you know you can at least 10 unbroken reps)
Minute 2: 12 Calories Row
Minute 3: 10 Box Jumps 24/20

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Monday: 150504

Posted: May 3, 2015 by Todd Katz in Uncategorized

Notes: Join us Memorial Day for the Annual Murph Challenge: Each Memorial Day we run The Murph WOD. Register here to get this year’s awesome shirt!!! The money raised goes to the Michael Murphy Scholarship Fund.

Read about Mike Murphy here

Part A) 3 Rounds Not For Time: (10 minute cap)
10 Alternating Pistols
5 Unbroken Ring Pull-Ups using False Grip or 10 Ring Rows. (if you break your set is done and move to double ring rows for remainder of set)

Part B) Front Squat (20 minute cap)
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% — Go to failure (not just 6 or 7 reps)

Part C) 9-6-3 Reps for Time (15 min minute cap)
Front Squat @ 85% of your finishing weight in your last set
Muscle Ups

Coach’s Notes: This is not 85% of your 1RM that you used in your last set. If you don’t have a muscle up do 4 pull-ups and 4 Ring Dips for each Muscle Up.