WOD 12/29/11

Mainsite Wod

Except your cleans must be FULL Squat cleans and let set up our phones or my video camera and start taping so we can work on our form where we are messing up!

WOD 12/22/11

WOd #1

3-position clean - 65% x 5 sets

http://www.cathletics.com/exercises/exercise.php?exerciseID=70 

WOd # 2 For Time

500 m row
20 Kb swings 70/53
400 m run
20 Kb swings 70/53
100 dubs
20 Kb swings 70/53

Wod # 3

5 rounds

1 min max handstand walk(feet)
1 minute max hanging L-sit Hold(count only the time your feet are above Parallel.

WOD 12/20/11

WOd #1 5x2 at 80% of 1rm  box snatches(box position should be just above knee)

WOd #2 "isabel" 30 power snatches for time  135/95

Rest exactly 6 minutes then 

WOd #3

you will have 10 minutes to find your 5 rep max overhead squat(weight must be jerked from the rack)

WOd 12/14/11

Wod # 1 Russian Squat

Wod #2 Again Faster Wod #8

4 Rounds for Time:
8 Power Clean (205/145)
8 Front Squat (205/145)
8 Pistols (alternating)
8 HSPUs(sub 4 wall walks kev and everyone else work on your mat progression)

Drop weights as needed you must clean it for front squats

Spend 15 minutes working on Muscle Ups or Chet to bar pull ups 

Wod 12/13/11

Wod # 1 8x1

3 Hang clean pulls 1 full squat clean (work on speed under the bar and work to a heavy load each should go up)

Wod 2 7 minute MAx Reps

UB Pull Ups
UB elevated ring push ups

Goal here is to take no more than 5 sets so use your rest accordingly after that 1st round

WOd#3

 2000 meter row go for PR!

Wod 12/12/11

Wod # 1 Russian Squat Day 4

Wod # 2 Spend 15 minutes to find your 1rm snatch balance.



Wod # 3 You Challenge Wod

7 Rounds

7 Push Jerk, 135lbs
7 Burpees
7 C2B Pullups

Wod 12/8/11

Wod #1 (Strength)

Ten minutes of 3 touch and go deadlifts (go as heavy as possible without missing a rep) Take atleast 5 warm ups sets

Wod # 2 For Time

135/95#
4 burpees EMOTM until completing the following
20 Thrusters
20 back squats
20 Push Jerk
20 OHS
20 Front Squat

Wod #3 30 HSPU for time

wod 12/7/11

Wod #1 Russian squat day 2

Wide #2 20 minute amrap

250 meter row
1 muscle up to 5 ring dips ir you do t have mu then do 10 ring dips

Wod #3 for time

15-12-9

Ghd sit ups
chest 2 bar pull ups

WOD 12/6/11

Wod #1

5x3 of 3 mid hang power snatch and 1 overhead squat with a 5 second pause at the very bottom(THis is 1 rep so you will nedd to do this for 3 reps and that is 1 set and you are doing 5 sets)

Work up to a weight you can handle with no failed reps.

Also work on NO re dipping from the hang if you need to use the 20 in boxes

Wod # 2 Again Faster Wod #7

2 Rounds for Time: 

15 HSPU
20 Pullups
25 Box Jumps (30/24)
30 Deadlifts (185/135)
35 Burpees 

4 sets of 10 on the Reverse Hyper (watch video on proper form) Head Down HEad Up!!!!!

WOD 12/5/11

Great job everyone who made it out yesterday! Who could have thought PVC could be soooo HEavy!

Going Forward i think we all need to see Jon atleast twice a month. I talked with him and if we can get a set number of us at our gym 2 saturdays a week(at least 10) we can get the price to drop down to around 10 bucks each a session.

The problem is YOU HAVE TO COMMIT as he can not start with some one back on pvc pipe week 3 he wants to take you all in a progression

So let me know waht everyone thinks about this and we can get it set up?

Ok so those of you that want to start working your 6 week squat program here is the link for all your calculations http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html
we are going to be doing front squats so type that in and lets have at it!

Wod # 1 Strength

If your not doing squat program then do

 5x3 Power Snatch to overhead Squat with 3 second pause at bottom(count should be 1 1 thousand)

guys work at 95/135 depending on your snatch form
ladies work at 75

Wod #2 Conditioning  5 thrusters on  the minute with remaining time do max toes 2 bar untill you reach 75

weights 105/70

Wod #3

2 sets of 5 reps l/r of TGU work to heaviest possible without failure

followed by 50 back extension

WOD Dec1 and Olympic Class on Sunday

Ok first i could not get JON the Olympic coach down here on Sunday but he did block out an hour and half for us out in malvern @ CF Inspire. So anyone who can make the trip it it will be weel worth it to have him look at and tweek your form in person. It will be $30 a person and we can car pool from the gym if we like. It will be @ 11:30 am.

Please let me know asap if you are in as we need atleast 3 people.

Wod #1 (strength)

a)10x1 box squat cleans at 75% of your regular 1rm (rest 1 min) in between sets

b) 5x5 weighted pull ups go as heavy as possible without failure

c) 4 sets of 10 unbroken toes 2 bar  sit ups with 1 mintue between sets

Wod #2 For Time

12-10-8-6-4-2

Chest 2 bar pull ups
double kb push press 53/35
sled push down and back w/ 180/100

Wod #3  on the minute for 10 minutes Muscle ups (choose a number and hit them all!) 1-2-3-4-5

if dont have MU work them with a band on the far set of rings