8.31.13 - Travel WOD

300 flutter kicks

10-1

Burpees & Situps

Results: 6:55

8.30.13 - Travel WOD

Warm-up Jog

Tabata sit-ups

WOD

3 rounds:

Sprint 200m

25 squats

Results: screwed up clock

8.28.13 - Front Squats & Sleds

Pre WOD

Cross Over Symmetry -Activation

or 4x :30/:30 Push Press/OH HOLD-Use light loads, one 5-10b db per hand)

WOD

On the 2 minute mark for 6:00

3 Front Squat @ 75% 1RM

Super Set with

2 High Box Jump or 198# 20m sled push

Rest 2-3:00

5×5

Barbell Double Arm Bent over Row

 

POST WOD

1000m Easy Pace  Row or Run or Ski

Stretch

Results: 175# & sled push

8.27.13 - Oly Class

8.26.13 - Chipper

Pre WOD

6-1 Ladder

Chin Up

Strict Toes to Bar

Perfect Push Up

Not for time.

WOD

20:00 AMRAP

200m Run/Row or Ski

12 KB American Swing 24/16kg

12 Box Jump 24/20″

12 Push Ups

12 Wall Ball 20/14″

POST WOD

1:00 Plank Hold

3x:20 Prone Cobra

Stretch

Results: 6 + 13 (1st in class)

8.23.13 - DL's & MU's

Pre WOD
50-40-30-20-10-20-30-40-50
Double under

WOD
Option 1:
KB Meditation by Gym Jones

Make each rep last 1:00 for 20:00

Alternate hands.

1 rep=
1 Snatch
1 Windmill
1 TGU (down to up)

Then,
Wod 2
30 Burpee Pull Ups for time.

Post Wod
Stretch

Or
Option 2 WOD
10:00
On the minute
10 Deadlift @ 135/95
10 Ring Push ups
Right into:
10:00
On the minute
3 MU

Post Wod
Stretch

Results: Option 2 with 15 MU's

8.21.13 - Ute CF Total

PRE WOD
3×5
SLDL
OHS SOTS Press Combo (Use light loads, a set of 5#, 2.5# DB’s, or nothing in hands)
Single Leg Box Squat

WOD
UTE CF TOTAL
Front Squat
Press
Deadlift

Time limit is 35:00.

5, 3, 2, 1, 1, 1
Then attempt your 1 RM

Biggest in the gym is:
Mary Lampas 235, 120, 345= 700 UTECFT
Tommy 425, 225, 535=1185 UTECFT

POST WOD 
800 m cool down run
1:00 plank hold
Stretch

Results: 231#, 111#, 351#

8.20.13 - Ski/Row/Burpees

Pre WOD 
Tabata Wall ball 20/14#
8x:20/10

WOD
6 Rounds for :30 work/:30 rest at each station.
2:00 of rest after each station.

Ski for meters
Row for meters
Burpee for reps

Post WOD
3x:30 Prone Cobra
3×10 Band Good Morning

Results: 72 wall balls, 818m (ski), 940m (row), 59 burpees

8.19.13 - Half Barbara

Pre WOD
500m Ski or Row for time.WOD

5 Rounds
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
Rest 1:00 After each round.

Post WOD
100m Farmer Carry
200m Jog
Stretch

Results: 1:47, 13:39rx (1st in class)

8.17.13 - AMRAP Legs

10 burpees
10 jumping squats w bulgarian bag
20m sled push (148#)
15 cal row
20m walking lunge w bag
10 floor wipers

Results: 4 rds + 21 (2nd in class)

8.14.13 - OHS

Holladay GYM Pre WOD
Bulgarian Work
2x:30/:30 of each movement
Squat Jump
Push Press
Floor Wiper

WOD

OHS Warm Up

3×5 Light OHS Building Up to

5×3 @ 75% 1RM

Rest 2-3:00 Between Sets

Then:

OHS @ 35% BW

Ring Push Ups (Or Narrow Grip Push Ups)

30-20-10

Post WOD

500m Row @ Easy Pace

Results: 145#, 4:32 rings

8.13.13 - Partner Love

Partner Love

AMRAP 1

2:00 of Partner Sit Up/Ball Toss 20/14#
(Lock Ankles, and alternate sit ups.  At the top of the sit up, toss your ball to your partner)

AMRAP 2

2:00

Burpee

(1 mover at a time, you can do as many reps as you choose)

AMRAP 3

Rowing for meters

(share 1 rower)

Rest 1:00 Between Stations

Track totals for team score

 

WOD-Big Jackie Partner Style

2000k Row or Ski or Run (Pick one)

100 Thurster 45/35#

60 Pull Ups

One Partner can move at a time.  Complete the workout from the top down.  Break reps up anyway.

Results: 616, 16:37rx (with Ney, I did 60 thrusters and 40 pullups)

8.12.13 - KB Work

Pre WOD
On the :30 for 5 minutes.
2 Strict Chin Ups
4 Perfect Push Ups
6 Air Squats

Pre WOD 2

2×5
Swing-Russian
Swing-American
Clean and Squat (5 rt arm/ 5 lft arm)
Snatch (5 rt/ 5 lft)
Halo
Not for time

Then,
WOD

For time:

400m Run-Buy In

6×5 24/16kg
Swing-Russian
Swing-American
Clean and Squat (5 Rt/5Lft)
Snatch (5 Rt/5Lft)
Halo (5 rt/5lft)
Toes to Bar

300m Ski or Row- Cash Out

Post WOD
3x:30 Prone Cobra
3×3 OHS Sots Press Combo
Stretch

Results: 19:49 20kg (1st in class)

8.10.13 - Quazzi

1x toes 2 bar
2x pullup
3x wall burpees
4x jump lunges
5x toe touches (on med ball)

then
med ball cleans until min is out

Finish when your med balls get to 100.

Results: 8 rounds (1st in class, named the WOD after me Quasimodo)

8.9.13 - Partner Love

Pre WOD
Agility by your coach

WOD
Partner Love
100 Reps of Each, complete workout anyway. One partner can work at a time.
Time Cap 35:00

SDHP 75/55
OHS 75/55
Floor Wiper 75/55
Ab Roller (Save for Last!)
Lateral Burpee
Push Press 75/55
Jumping Jack
Mountain Climber
100 cal Ski
Box Jump 24/20″

Results: 213 reps left w Bogart. Felt really strong.

8.7.13 - Deadlifts

Pre WOD
4x:30/:30
Ski
Score is total meters.

Pre WOD 2
4×6 TGU
4x:30 Strict Plank

WOD
Deadlift
5×3 On the 90 seconds
@ 70-75% 1rm

Post WOD
Max Rep Wall Ball in 1:00
Easy Pace Row 5:00 Stretch

Results: 245#, 30 wall balls

8.6.13 - Weighted Exercises

Pre WOD
6-1 Ladder
Ring Row
Toes to Rings or Bar
KB Double Arm-Bent over Row

WOD

Buy In
500m Row
Then,2 Rounds
50m Walking lunge with 45/35# Plate OH
25 Sit Ups (to scale up, holding plate)
50 Air Squats Holding Plate
25 Push Ups (to scale up, plate on back)
Cash Out
400m Run or 500m Ski

Post WOD
Stretch and Iron Scap Work

Results: 19:16rx (2nd in class)

8.5.13 - AMRAP

Pre WOD
Tabata 8x :20/:10
Pick one:
Double Unders
Rowing
Score is lowest round.

Pre WOD 2
5×8 Perfect Push Up
5×5 (Each Leg) KB Single Leg Deadlift

WOD
15:00 AMRAP, on the minute drop for 2 push ups.

5 Burpee Box Jump 24/20″
100m Run or row or ski (Pick 1 for the workout)
5 Squat Jump-Chest to Bar Pull Up
(Mix the two movements to be 1 full movement, Squat Jump into a jumping chest to bar pull up)
100m Run or row or ski
5 KB Power Swing 24/16kg

Post WOD
800m Jog
Stretch

Results: 4 + 11rx (1st in class)

8.2.13 - Back Squats

Pre WOD

400m Run for time then

400m Run with medball

WOD

Max Rep Back Squat in 5:00

95/65

Break and rest at any point.

WOD 2

200 Mountain Climber

200 Sit Up

Break it up any way, for time.

Post WOD
5:00 Cool Down Row
Stretch

Results: 88rx, 9:43 (1st in class)