Monday, September 22nd 2014

I’m still TDY; if you have any questions about the WODs, post to comments, or shoot a message to the contact email on the blog (

A.) (0745 at Frederick Gym):
Front Squat, 5 x 5, same weight across all sets

B.) (1145 at Frederick Gym):
“The Filthy Fifty”
50 reps of the following for time:
Box Jumps, 24/20″
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Double unders

Post load for A and time for B to comments.

Friday, September 19th

Sorry for the late post…I’m going to figure out this Interwebs thing sooner or later.

A. Squats
8×2 Box Squats with chains or bands for load
– I don’t think Frederick has chains (and I know they don’t have pegs on the platforms for bands), but ask about chains at the front desk.  They may actually have them.

B. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

C. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU

Tuesday, September 16th, 2014

Just one part today…

A. Death by Power Clean, 155/105

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

Monday, September 15th, 2014

I will be gone until probably next Friday…lots of fun at JRTC. Continue to hit up the WODs and PLEASE post the times you will be doing them, where, and your results to comments.

A. For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups

B. Squats
5×5 Back Squats, across

C. EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

If you can only get to two of these due to time constraints, A and B are the two most important parts.