WOD for Wednesday, August 19th

Reminder: Please post when you’ll be hitting up the WOD so that others can meet up with you. As you will see, that will be particularly important for part C. Plus, it lets me know when to be there to coach you (if I can). If you can’t get all of this in, the order of precedence is: A, C, and then B. (Also, post your results!)

A. Jerk

B. Squat
5RM Back Squat
5RM Front Squat

C. Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

And for what it’s worth…looks like it’s going to be at least the end of next week, at the earliest, before I’m doing SCALED WODs. However, I’m still available to coach, as mentioned above.


WOD for Tuesday, August 19th

As my back is still not up to WODing, I won’t be in to WOD. HOWEVER, for anyone who wants coaching, I’m available during my normal times.  Post to comments if you’re wanting some coaching. (And yes…not WODDING is killing me.  REALLY wish I could do A, especially…B, not so much.)

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.

WOD for Friday, August 15th

Still on the mend….getting better, but definitely waiting until next week, at the earliest. Post to comments when you’ll be hitting this up so you all can meet and do it together.

A.) Front Squat – 10 x 3, across

B.) 3RFT
75 Double Unders
50 Air Squats
25 Calorie Row

Post loads for A and time for B to comments.

WOD for Wednesday, August 13th

The back is improving, but I won’t be making it in the rest of the week. Gotta let it heal. Having said that, please post when you each plan on going to get these done to comments so that you have someone to WOD with. 

A.) Find 1RM deadlift*
Note that we haven’t been doing a WHOLE lot of deadlifting recently. Protect those backs! Tighten your core, and ensure a flat back the entire lift. If you feel your back start to round, drop it. It’s not worth injuring your back (ahem….) just to get a new PR.

B.) Front Squats – 7 x 5, across.

C.) 7 min EMOM
3 Squat cleans – you choose the weight.

Post loads for A, B, and C to comments.

WOD for Tuesday, August 12th

Sorry for the late posting. Won’t be making it in today – see yesterday’s comments as to why.  You guys are going to have to get after the WOD for me.

A.) Row 500m for time. (Yes, this is an all-out sprint.)

B.) “Strict Press Biathlon”
800m Run
21 Strict Press 75/115
800m Run
18 Strict Press
800m Run
15 Strict Press

*Each time you break in the round of 21, 18, or 15, run 200m. “Breaking” means having to put the bar down; resting in the rack position is okay.

Post times for A and B (and number of 200m segments for B) to comments.  Also, like yesterday, post when you will be doing the WOD to comments.

Admin and WOD for Monday, August 11th

Ryan and Dave at 31 Heroes last week. Photos courtesy of C. Jakubowski Photography (cjakubowski.com)

Ryan and Dave at 31 Heroes last week. Photos courtesy of C. Jakubowski Photography (cjakubowski.com)

First, some administrata: I am on leave this week, and as such, will only be heading in ONCE every day, at most, to WOD. (It will be either the morning or lunch session.) I’ll let you know in each day’s post when that will be.  THIS DOESN’T MEAN YOU CAN’T WOD AT OTHER TIMES. (For instance, Brandon and Josh regularly go at other times.) What will help out (both me and everyone else) is everyone posting to comments WHEN they plan on being there. It’s simple and easy, and all the cool kids are doing it.

Now, on to the WOD…

A.) (0745 at the Fred – this is when I’ll be in for today):
Squat Snatch
3 x 1 @ 90%
2 x 2 @ 80%

B.) “Karabel”
10 RFT
3 Power Snatch (95/135)
15 Wallballs

Extra Work: Front Squat 5 x 7, Across

Post Loads for A and Extra Work and time for B to comments (along with what time you’ll be doing the WODs).