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