2/27 WOD

I’ve been under the weather for weeks and haven’t felt up to working out - just sleeping.  I’ve been averaging one to two visits to the gym a week, and it’s starting to show on my hips!  Bummer. 

Anyway - here’s Wednesday’s WOD.  I adjusted it so that I got both strength and cardio.

Strength Option
Front Squat
1 x 5 @ 42% of 1RM
1 x 5 @ 53% of 1RM
1 x 5 @ 64% of 1RM
1 x 5 @ 64% of 1RM

Push Press
1 x 5 @ 54% of 1RM
1 x 5 @ 63% of 1RM
1 x 5 @ 75% of 1RM
1 x 5 @ 88% of 1RM

Deadlift
1 x 5 @ 52% of 1RM
1 x 5 @ 63% of 1RM
1 x 5 @ 72% of 1RM
1 x 5 @ 83% of 1RM

Then

Run 1 mile

Core: 3 rounds - 15x leg lifts, 1 min plank hold

2/13 WOD

WOD
Work up to 80% of your 1RM
Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: 10 rounds - Every 60 seconds perform the following…
5x thrusters (115#/75#)
1x squat jump
*Add 1 squat jump each round. So, round 10 will be 5x thrusters + 10x squat jumps.

Core: 3 rounds - 20x leg raises, 10x side to side (45#/25#)

2/12 WOD

Strength WOD

1. Bench Press
1 x 8
1 x 6
5 x 5

3 Rounds
2A. Sled Chess Press 5 x length of gym floor
2B. KB/DB Bicep Curls 10 - 5 each arm

5 Rounds
3A Rope Climb x 1—If you can not climb the rope you will do 10 pull-ups
3B Decline Push-ups x 15 
3C Dips x 10

4. Weighted Sit ups 100—Break it up however you choose.

2/8 WOD

Warm Up: 3 rounds - Run 200m, 5x power clean, 5x front squat, 5x push up, 5x toes 2 bar. Start off light, and increase the weight each round.

WOD
Strength: 1x clean + 1x front squat - EMOM for 10min. This is a full clean and then a front squat, not a squat clean.

Work Capacity: Complete 21-15-9 reps of the following…
Deadlift (225#/155#)
Ring dips
KB swing (53/35)

Core: 50x Weighted sit ups

2/4 WOD

WOD
21-18-15-12-9-6-3
Push Press 115/75
Back Squat 115/75
Sit Ups
then 800m run

1/30 WOD

Option 1 CrossFit
Work up to 80% of 1RM on Front Squat

Strength: Front squat 10 x 2 @ 80% 1 RM front squat.

Work Capacity: 5 rounds, every 4 minutes perform the following…
2x rope climb/15 pullups
20x box jump 24/18
20x ball slams 20/14

I made did 4 rounds  - this was hard - especially if you suck at pullups!

Core: 3 rounds - 20x seated twist (25#/15#), 10x Good morning (95#/65#)

1/28 WOD

Work up to 80% of 1RM Back Squat (mine was 105lbs)

then

Back squat - 10 x 3 @ 80% 1 RM back squat.

Work Capacity: Complete 21-15-9 reps of the following…
Overhead squat 95/75 (I did 55lbs)
Push press 95/75 (55lbs)
T2B/K2E

Core: 3 rounds - 20x sledge strikes, 10x back extensions

1/25 WOD

I forgot to post last Friday’s wod here.  Here it is.  Trying to get back into it, but I’m just so exhausted lately. 

Option 1

Warm Up: Run 400m, then 3 rounds - 10x front squat-just use the bar, 10x push up, 10x pull up.

Work Capacity: Complete 8 rounds of
8x front squat 135/95
200m sprint
30 seconds rest
*This is complex training; therefore, immediately move into the sprint after completing the front squats

Core: 3 rounds - 20x K2E, and 30 Leg Lifts.

1/23 WOD

Warm Up: 3 rounds - row 1 minute, 3x power clean, 3x hang clean, 6x push up, stretch of your choice.
Use a light weight that you can do both the power clean and hang clean with.

Strength: 10 rounds, every 60 seconds, perform the following
1x clean + 2 front squats @ 65% of 1RM on Clean (I did 95#)

Work Capacity: Complete as many rounds as possible in 15 minutes of the following…
5 Power Snatches(75#/55#)
Sprint 200m (I did eight rounds, but came down from 65# to the bar after the first round - should have gone to 55# but the weights were across the gym)

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x good morning (light and focus on stretching the hamstrings)

1/22 WOD

Bench Press—Increase the weight each round
1 x 10
2 x 5
3 x 3
1 x 8
1 x 2
1 x 1

BB Bent over Rows—Underhand grip
4 x 8 
One Arm DB Bench Press—Increase the weight after the first two sets of 10
2 x 10
2 x 10

One Arm DB/KB Cranks
4 x 12

Tricep Band Extensions—Use the red, black, or purple band
4 x 25

Rope Curls
4 x 10 53/35