Wednesday: 141011

Posted: October 7, 2014 by Todd Katz in Uncategorized

Part A) Deadlift (20 minute cap)
3 Reps@70%
3 Reps@80%
3+Reps@90%

Part B) For Time:
1000 Meter Row
THEN
9-7-5 Reps for Time:
Deadlift 355/225
Box Jumps 36/30 inch
Notes: After each Round of Reps, do 1 Rope Climb. Scale this workout as Necessary
THEN
800 Meter RUN

Tuesday: 141007

Posted: October 6, 2014 by Todd Katz in Uncategorized

Part A) Front Squat (20 minute cap)
3 Reps@70%
3 Reps@80%
3+Reps@90%

Part B) For Time: (20 minute cap)
100 Double Unders
Then 5 Rounds of
5 Front Squat: 185/135
10 Unbroken Toes to Bar (if you break, do 5 burpees, then resume)
Then
100 Situps

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Monday: 141006

Posted: October 5, 2014 by Todd Katz in WODs

Part A) Press
3 Reps@80%
3 Reps@85%
3+Reps@90%

Part B) For Time:
800 Meter Run
20 Strict Pullups
20 Strict Handstand Pushups
800 Meter Run

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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
Then
Total Team Max Circus DB Press (Single Arm DB Press)
Then
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
Tags: , ,

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
Tags: , , ,

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)

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