AMRAP wall balls in 3 minutes - 20#/14# to 10 ft
rest 6 min
AMRAP HSPU in 3 minutes
rest 6 min
AMRAP Row Cals in 3 minutes
post total reps/score to comments
(i.e. 85+55+65=205 as score)
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
triplet
30,25,20,15,10,5 rep rounds for time;
SDLHP - 75#/55#
Push Ups
Double Unders
post time to comments
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
SDLHP - 75#/55#
Push Ups
Double Unders
post time to comments
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
OPT "3"
Front Squat 3RM
+
Snatch 2RM
+
1 set - Max Reps - Chest to Bar Pull Ups
combine load for highest 3 in front squat, highest 2 in snatch and max rep pull ups in your one and only set; that is your score; take as many sets as needed to get squat 3RM and snatch 2RM
(i.e. 255+145+50=450 as your OPT "3")
post wod fuel - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/15 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
+
Snatch 2RM
+
1 set - Max Reps - Chest to Bar Pull Ups
combine load for highest 3 in front squat, highest 2 in snatch and max rep pull ups in your one and only set; that is your score; take as many sets as needed to get squat 3RM and snatch 2RM
(i.e. 255+145+50=450 as your OPT "3")
post wod fuel - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/15 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
high power/long duration
for total time;
part A:
5 rounds:
185#/135# Dead Lift x 8
12 ring push ups
rest 3 min
part B:
5 rounds:
15 box jumps - 24"
15 KBS - 1.5pd/1pd
rest 3 min
part C:
5 rounds:
8 chest to bar chin ups
12 Goblet Squat - 2pd/1.5pd
add total time of part A, B and C and post time to comments
part A:
5 rounds:
185#/135# Dead Lift x 8
12 ring push ups
rest 3 min
part B:
5 rounds:
15 box jumps - 24"
15 KBS - 1.5pd/1pd
rest 3 min
part C:
5 rounds:
8 chest to bar chin ups
12 Goblet Squat - 2pd/1.5pd
add total time of part A, B and C and post time to comments
moderate power endurance
3 rounds for total reps;
45 sec "cousins" - 20#/14#
15 sec rest
45 sec R arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec prisoner back extensions
15 sec rest
45 sec L arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec triple unders
15 sec rest
post total reps completed to comments
cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence
TGU - starts on back, reps end on back, no 1/2 reps
BE's - hands interlocked behind head and elbows out wide at all times
TU's - if rope does not pass through 3 times, its a double and DOES NOT count
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/35g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/35 g carb
below 12% - 20 g prot/50 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
45 sec "cousins" - 20#/14#
15 sec rest
45 sec R arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec prisoner back extensions
15 sec rest
45 sec L arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec triple unders
15 sec rest
post total reps completed to comments
cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence
TGU - starts on back, reps end on back, no 1/2 reps
BE's - hands interlocked behind head and elbows out wide at all times
TU's - if rope does not pass through 3 times, its a double and DOES NOT count
post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/35g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/35 g carb
below 12% - 20 g prot/50 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
high power/short duration
for time;
30 box jumps - 20"/14"
12 burpees
12 squat clean - 135#/95#
20 box jumps - 20"/14"
9 burpees
9 squat clean - 135#/95#
10 box jumps - 20"/14"
6 burpees
6 squat clean - 135#/95#
post warm up routine, pre and post wod fuel strategy and time to complete to comments
full extension of hips and knees at top of box jumps
chest to deck for burpees, jump and clap at top
full extension of hips at top of clean before lowering weight, ass to grass squat catch
30 box jumps - 20"/14"
12 burpees
12 squat clean - 135#/95#
20 box jumps - 20"/14"
9 burpees
9 squat clean - 135#/95#
10 box jumps - 20"/14"
6 burpees
6 squat clean - 135#/95#
post warm up routine, pre and post wod fuel strategy and time to complete to comments
full extension of hips and knees at top of box jumps
chest to deck for burpees, jump and clap at top
full extension of hips at top of clean before lowering weight, ass to grass squat catch
Big Dawg playlist
If you could choose an ITunes song to get through "Fran", make a PR on that deadlift or to get ready to compete in the last WOD in the regional qualifiers what would it be and why?
Post it/them...I will take all the comments and create a itunes playlist available for download from itunes... People could then purchase and download this playlist for their ipods...cool?
tuesday row
http://www.concept2.com/us/interactive/calculators/pacecalculator.asp
row 10 min @ easy pace warm up
+
Row 2000 m @ 5K race pace
rest same time it took to do 2K
Row 1000 m @ 5K race pace
rest same time it took to do 1K
Row 500 m @ 5K race pace
rest same time it took to do 500m
+
25 double unders; rest 30 sec
10 wall balls; rest 30 sec
3 times
+
row 10 min @ easy pace cool down
post notes to comments
work on your stroke and pace
next 3 singles are high power and short duration/moderate power endurance and high power long duration, rest well
row 10 min @ easy pace warm up
+
Row 2000 m @ 5K race pace
rest same time it took to do 2K
Row 1000 m @ 5K race pace
rest same time it took to do 1K
Row 500 m @ 5K race pace
rest same time it took to do 500m
+
25 double unders; rest 30 sec
10 wall balls; rest 30 sec
3 times
+
row 10 min @ easy pace cool down
post notes to comments
work on your stroke and pace
next 3 singles are high power and short duration/moderate power endurance and high power long duration, rest well
monday monday
for loads:
Press - 5,5,5,5,5
rest as needed b/t sets
post loads to comments
ensure to include a large number of mobility drills pre and post exercise; including in that some moderately high gymnastics reps will help recovery
Press - 5,5,5,5,5
rest as needed b/t sets
post loads to comments
ensure to include a large number of mobility drills pre and post exercise; including in that some moderately high gymnastics reps will help recovery
triple burger
#1:
for total reps:
Dead Lift 2x BWT amrap
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
#2:
4 rounds for time;
10 HSPU
20 burpees
Run 400 m
#3
for time;
155# power clean x 15
5 muscle ups
155# power clean x 12
5 muscle ups
155# power clean x 9
5 muscle ups
155# power clean x 6
5 muscle ups
155# power clean x 3
post score of #1, and times for #2 and #3 to comments
dead lift cannot rest on ground once started, you may rest at top, must be touch and go reps
chin has to break vertical plane of bar at top for chin ups
sit to D ball if you got one for squats
arms at full extension at top and bottom of muscle ups
hips must come to full extension at top of clean
workouts can be done in any order and timelines BUT they have to be completed within Sunday in order to qualify for the prize of...
a free VMG (newest multi vit/min/greens formula i have created) for both male and female top spots...if individuals with lowest times for 2 and 3 do not win # 1, i'll be happy to give the #1 winner both male and female a VMG as well...good luck
for total reps:
Dead Lift 2x BWT amrap
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
#2:
4 rounds for time;
10 HSPU
20 burpees
Run 400 m
#3
for time;
155# power clean x 15
5 muscle ups
155# power clean x 12
5 muscle ups
155# power clean x 9
5 muscle ups
155# power clean x 6
5 muscle ups
155# power clean x 3
post score of #1, and times for #2 and #3 to comments
dead lift cannot rest on ground once started, you may rest at top, must be touch and go reps
chin has to break vertical plane of bar at top for chin ups
sit to D ball if you got one for squats
arms at full extension at top and bottom of muscle ups
hips must come to full extension at top of clean
workouts can be done in any order and timelines BUT they have to be completed within Sunday in order to qualify for the prize of...
a free VMG (newest multi vit/min/greens formula i have created) for both male and female top spots...if individuals with lowest times for 2 and 3 do not win # 1, i'll be happy to give the #1 winner both male and female a VMG as well...good luck
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