December 31, 2013

Hey Ya'll! I appreciate the support and hard work you have all put into keeping this  WODBLOG going. I have seen great gains from a lot of you and there is a TON more to come. There are also a lot more athletes who can see the GREAT GAINS if we keep consistent and spread the word. Here is to the Last WOD of 2013.


Warm up:
Sled pulls and push for 5 min
3 round of Mary: 5 HSPU - strict, 10 Pistols - with weight, 15 pullups - strict
Balls and bands to shoulders and pecs
Thoracic ext. work

Main:
1 Rep max Push Press with Chains
Then hit  9 x 3 x 55%

Assitance:
1 min on: Double KB Clean and Press  for max reps 53/35
1 min on: plank
repeat
4 x

WOD:
Buy in: 15 Bar Muscle Ups
Row 1000m
30 Burpees
15 Push Jerks 165/125
Buy out: 30 GHD Sit Ups

Finish with 10 min of what ever you suck at meaning handstand walks or muscle up work for the most of us...

AODontFu*kingStopWontStop

December 30, 2013

Warm up:
50 light hypers
5 min sled walk and backwards using med. weight
Thoracic with balls
Hip with bands

Main:

Front Squat 1 rm

Assistance:
EMOM
Power Clean: 12 x 2 x 60%
1 DB box jumps 70#/35#

WOD:
5 rounds
10 DB Snatch on right Arm 45#/25#
20 Box Jumps 24/20
10 DB Snatch on Left Arm
200m Row

AOD

December 28, 2013

Warmup: 

Band to hip and shoulders. 

1 k row

Oly:

Snatch: 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1  

Clean & jerk: 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1  

WOD:

12 min amrap:

3 power clean 135/85

3 front squat

3 push press 

6 pistols

9 hspu

Rest 3 min

8 min amrap:

10 wallballs

10 HR push-up

Rest 2 min

6 min cap:

Run 800m

45 KBS 70/53

Max rep pull-ups 

Done.

Finish:

Stretch hips and lower back

AOD

December 27, 2013

Warm up:

3 x 500 m row

Between sets complete 10 weighted pistols

Bands to hips

Balls to thoracic 

Work up to a heavyish sotts press

Oly:

3-position snatch: 70% x 2 sets, 75% x 3 sets 

Snatch pull: 93% x 5 x 5  

Snatch push press: 75% x 5 x 5   

WOD: 

9-7-5

Power clean 185/115

Muscle up 

For time

Finish with 10 min on the airdyne

AOD

December 26, 2013

Warmup:

Bands to shoulders 

Thoracic ext. w balls

Row 3 x 300 picking up pace

1 round of Cindy between sets

Oly:

3-position clean: 70% x 2 sets, 75% x 2 sets  

Snatch deadlift: 100% x 7 x 2, 100% x 5 x 2

Assistance and core:

3 x 20 heavy hypers

3 x 10 GHR

100 band abs

WOD:

I love this recent one from HQ. I am dying to try this out!

For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders

AOD

December 25, 2013

Merry Christmas

Warmup:

Stretch out for 20 min

WOD: 

Alt. Tabata 2 mile run in as fewest rounds possible

AOD

December 24, 2013

Warmup:

Sled pulls and push 

Band pulls

Row 3 min

Airdyne 3 min

Run 800m

Main:

Bench heavy triple 

then find heavy Single adding light bands 

Assistance:

Bench 9 x 3 (of 100% with bands) 

Super set 5 unbroken weight pull-ups ( post load)

WOD:

AMRAP 15 min 

7 front squat 135/85

7 burpee pullups

30 double unders 

AOD

December 23, 2013

Warmup:

Sled 5 x 50m foward and backwards

5 x 15 light hypers 

Main:

Power clean: find a heavy single 

Assistance:

EMOM x 10 x 2 Power clean x 10 x 2 60% 

WOD:

15 min AMRAP:

15 DB Thrusters  45/30#

500-Meter Row

WOD 2:

10 min run ( post distance)

Finish:

3 x 10 heavy hypers

3 x 5-10 GHR

AOD

December 22, 2013

Off day

AOD 

December 21, 2013

Recovery day or make up day

AOD 

December 20, 2013

Warmup:

5 x 50 m Sled walks 

5 x 10 ghd sit-ups and back ext.

Oly:

Power clean + 2 clean: 70% x 2 sets, 75% x 2 sets  Snatch balance: 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2  Push Press: 78% x 5 x 5  

WOD:

400m buy in

3 rounds:

12 OHS 95/65

9 burpees

6 ctb

30 dubs

400m buy out

Cardio:

Row 15 min

Abs:

Tabata front lever

AOD 

 

December 19, 2013

Warm up:

Thoracic, shoulders, elbows and  lats w bands and balls till loose

Sotts press for double till stable 

Oly:

Power snatch + 2 snatch: 70% x 2 sets, 75% x 3 sets  Jerk: 75% x 3 x 5  

Clean pull:  93%  x 5 x 5   

WOD:

10 min:

5 pull-ups

10 push-ups

1 body weight front squat ( add 1 front squat after every round) 

For rounds and reps

Rest 3 min

5 min: 

1 power clean  135/85

1 hspu

2 power clean

2 hspu 

3,4,5 etc until time cap

AOD

December 18, 2013

Warmup:

Roller and dynamic stretching to hips and hams for 10min

Plyos for 10 min

Conditioning:

Tabata 10m

Then

Tabata dubs

Then

Tabata box jump

Then 

Tabata row

And:

Front lever for 5 min

Finisher:

Splits for 9 min (3)forward, (3)right and (3)left

AOD 

December 17, 2013

Warmup:

Sled push and pulls

Windmills 3 x 6 (3/3)

TGU 3 x 4 ( 2/2)

Band and balls

Main:

Z press max effort

80% max reps

Assistance:

shoulder press 15 x 3 x 60%

Superset 

 -3 unbroken muscle ups

WOD:

7 Rounds  

3 Push Jerk 155/115 

6 Pull Ups 

9 Box Jumps 

For time

Core and cardio:

30ft with heavy weight sled pull  - post loads

5 ghd medball toss 14#/ 8#

Repeat 10 x

NFT 

Rest

Row 2k min

Airdyne 5 min 

Run 800m

For intensity 

AOD 

December 16, 2013

Warm up:

Bands and rollers 

5 min airdyne

Complete 20 weighted pistols adding weight after 2 reps ( left and right)

Main:

Safty bar good morning 1 rep max 

Them 80% max reps

Assistance: 

Low bar box Squat x 15 x 2 x 70%

Super set 

2 kb clean and press 53/35

WOD:

8 Rounds  

5 Power Snatches 95/65 

200-Meter Row 

For Time  

Core and cardio:

3 x 15 heavy hypers

 5 x 40 m prowler sprint into 15 back ext. rest 1 min 

AOD 

December 15, 2013

Recovery day

AOD

December 14, 2013

Warm up:

Bands and roller for 10 min

Plyos for 5 min

Oly:

Snatch: 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 70% x 1

Clean & jerk: 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 70% x 1 

WOD:

Airdyne or Erg:

3 min on 2 min rest

2 min on 1 min rest

1 min on :30 sec rest

2 min on 1 min rest

3 min

For distance

AOD

December 13, 2013

Warm up:
3 x 500m row
3 x 10 weighted pistol
roller to quads, IT  and calfs
bands to hips and shoulders

Oly:
3-position Snatch: 65% x 2 sets; 70% x 3 sets
Snatch pull: 90% x 7 x 4
Snatch push press: 70% x 5 x 2; 75% x 5 x 2 

WOD 1 :

3 rounds for time:
row 500
12 dumbell hang cleans 40#/25#
21 box jumps 24/20

WOD 2:
4 x 800 m with equal rest in between

 post times


Finisher:
3 x 20 hypers
10 min on roller

AOD

December 12, 2013

Warmup:

Shoulders hips and hams

Sled walks and backwards for 5 min

Oly:

Muscle snatch: 60% x 5; 65% x 4; 70% x 3 x 2  sets

3-position clean: 65% x 2 sets; 70% x 3 sets  

Clean deadlift - 100% of clean x 7 x 4        

WOD:

9-8-7-6-5-4-3-2-1

Hang power clean 

Front squat

Push press 

115/85

Core and conditioning:

Tabata front lever hold

3 x 1 min weighted plank

50-40-30-20-10

Double unders

Sit-ups

AOD 

December 11, 2013

Off day

AOD

December 10, 2013

Warmup:

Thoracic extension

Anterior and lateral delts 

Tricep and bicep smashing

Work up a med- heavy sotts press x 3

Main:

Strict press 3 rep max with chains

Once failed move to...

push press 1 rep max with chains 

Assistance:

Press 12 x 3 with chains 50% 

Superset

12 x 3 wide grip chin using weighted vest ( use weight that allows unbroken reps)

EMOM

4 x 10 rolling db tri ext.

3 x max pump hammer curls 

WOD:

21-15-9 

BW bench press 

pullups 

then 

row 500m to buy out

For time

Finish:

10 min handstand walking/ skills/ shoulder touches

AOD

December 9, 2013

Warm up:

3 x 500 m 

Work on deficit HSPU or rings

20 weighted pistols

Main:

1 RM OH Squat

Assistance:

EMOM x 12 x 2 x 65% low bar box squat 

Super set with 2 db box jumps 50/30#

WOD:

50 thruster 45/35

1000 meter Row

25 Burpees 

Core:

3 x 20 hypers 200/150

5 min total hand stand hold

10min hips, hams and lower back stretching 

Rest a few hours and then hit the Double day wod:

5 rounds

5 body weight deadlifts

10 pull-ups

15 push-ups

30 double unders

 

AOD 

December 7, 2013

Warm up:

Bands to hips

Plyos for 5 min

WOD:

Ascending Chipper of CrossFit Games 2013

50 Deadlift 280/185

60 CTB

70 Clean 190/135

80 PU

90 Snatch 140/85

100 TTB

Teams of Two

For time

10 min skilled jump roping 

AOD

December 6, 2013

Warmup:

Bands to shoulders and hips

Row 300m

3 x 

5 strict hspu

10 pistols 

15 kbs

Row 300m

Oly:

Power clean + 2 cleans: 65% x 2 sets,  70% x 3 sets  Snatch balance: 60% x 2 x 2, 65% x 2 x 2, 70% x 2 x 2  Push press: 75% x 5 x 5   

Core:

Planks 5 x max hold with 90/45

Hypers x heavy x 3 x 10

AOD

December 5, 2103

Warmup:

Bands to hips and hams 10min

5 rounds :

airdyne 1 min

5 Sotts press ( working up in weight but not a max)

Oly:

Power snatch + 2 snatch: 65% x 2 sets, 70% x 3 sets 

Jerk: 70% x 3 x 2 sets, 75% x 3 x 3 sets

Clean pull: 90% x 7 x 4 sets

WOD:

5 rounds for time

Run 400m

10 Front Squats

10 Power Cleans

135/95

Core:

tabata back ext. till 100

100 hypers 

AOD

December 4, 2013

Warmup:

10 min plyos

Hip calf and ham stretch

Track:

10 x 200m

Rest exactly 2 min between sets

Stay within 3 sec 

Abs:

Tabata ghd sit-up till 100

AOD 

December 3, 2013

Warmup:

Row 3 min

50 kb snatch 53/35

Airdyne 3 min

Balls and bands to shoulders and chest

Main:

3 board bench max 

Assitance:

Shoulder press: 9 x 3 x 55% 

Super set 

5 CTB

WOD: 

15 bar muscle ups 

30 burpees 

45 KTE 

60 wallballs

75 cal row

For time

rest 5 min 

 

In 2min: max reps of power cleans and jerks 115/75# 

Cardio and abs:

100 shoulder touches

Rest = 10 vups

Air dyne row or run 20 min at moderate intensity 

AOD 

December 2, 2013

WaRm up:

3 x row 300m 

3 x 10 weighted pistols 5/5

3 x max distance hands stand walk (up to 30m)

Super set and stretch between as needed

Main:

Hip stretch1RM Pin Deadlift (knees) 

Assistance:

Low bar back Squat: EMOM x 10 x 2 x 60% 

WOD:

Quarter Gone Bad  

5 Rounds 

Thrusters 135/95

Weighted Pull Ups  50/30

Burpees 

15 seconds of work and rest for 45 seconds    

Cardio and core:

Sprint 1min on rower for distance

90 sec plank

Rest 1 min

Sprint 1 min on airdyne for distance 

60 sec weighted plank w 45/25

Rest 1 min

Then in 4min

Run 600m max rep ghd sit-ups 

As fast as possible!

Finish:

100 x light hypers 

AOD

December 1, 2013

New wave starts tomorrow. Get rest

AOD