WOD: June 2008 Archives

Deadlift 3-3-3-3-3
Shoulder Press 3-3-3-3-3

Row for time:
200m spring/100m light paddle x 5

Post weights used and time to comments.

3 rounds for time:
21 situps
15 power cleans, 135(95)lbs
9 ring dips

Post time to comments.

5 rounds for time:
15 dumbbell push press, 20% BW
15 one arm overhead DB lunge
15 burpees

Post time to comments.

Deadlift 5-5-5-5

3 rounds for time:
10 Kettlebell swings, 55(35)lbs
10 KB high pulls, 55(35)lbs
10 box jumps, mid-thigh
10 clap pushups

Post weights and times to comments.

As many rounds in 20 minutes of:
10 thrusters, 65(45)lbs
10 pullups

Post rounds to comments.

Overhead Squat -  Work on technique and take up to a medium weight single.

5 rounds for time:
10 Overhead squats, 65(45)lbs
10 Overhead lunges, 65(45)lbs
10 Sumo deadlift high pulls, 65(45)lbs

Post time to comments.

Work on L pullup progressions:
1. Knees to elbows
2. L-hangs
3. L pullups

3 rounds for time:
15 kipping pullups
20 1-arm DB snatches, 20% BW (10 each hand)

Yesterday was pretty brutal, so today's workout is a bit lighter and more recovery oriented.  Get a good warmup in, then hit the workout.

5 rounds for time:
10 Power Cleans, 95(65)lbs
15 pushups

Post time to completion to comments.

Deadlift 3-3-3-3-3
Turkish Get-Ups 5 reps x 4sets ( 2 sets of 5 on each side)

For time:
150 barbell thrusters, 75(45)lbs

---------------------------------------------
Excellent article by Jon Gilson at Again Faster:

Tim Russert is dead.  The suffer-no-bullshit anchor of "Meet the Press" had a massive coronary on Friday at the too-soon age of 58.  

This was a guy you liked for the same reason you liked Die Hard-era Bruce Willis.  He was funny, he was aggressive, and he saw right through your front.  The only way you got off Tim's hook was to tell the truth, own up to your argument, and admit your shortcomings.  I routinely felt sorry for his Sunday morning guests—they'd stumbled into a maze where the Minotaur was impossibly smart and every passage was a dead end.

Unfortunately, the otherwise brilliant Mr. Russert fell prey to the plague of the intellectual class, treating his body as an inconsequential vessel for his rock star brain. ...Continue Reading

Overhead Squat 5-3-3-2-2

As many rounds in 5 minutes:
3 One arm Kettlebell swings, 30% BW
3 One arm push jerks, 30% BW
2 Overhead lunges

Switch arms every round.  Substitute one arm dumbbell snatches if you don't have a kettlebell or are not comfortabe with a one handed swing.  Post rounds completed to comment.s

As many rounds in 20 minutes of:
15 pullups
30 pushups
45 squats

Post rounds completed to comments.

Snatch technique work:
1.  Overhead squat
2.  Snatch Land (PVC bar locked out overhead, drop and land in an OHS)
3.  Snatch Drop (bar starts on back, drop into an overhead squat from there)
4.  Snatch Balance
5.  Tall Snatch
6.  Hang Snatch
7.  Snatch from above the knees
8.  Snatch from below the knees
9.  Snatch from mid-shin

After this we'll throw in the sequence of:
1.  Dip and Shrug
2.  Dip and High Pull
3.  Dip and Muscle Snatch
This will help develop the proper arm movement.

From here, we'll just practice squat snatches with light weight.  This is my new protocol for teaching squat snatches, and it worked out well for the morning class.

Back Squat 5-5-5-5
Shoulder Press 5-5-5-5

4 rounds for time:
20 one-arm DB split snatch (10 each hand)
20 situps

Work on rowing technique, then row 500m as fast as you can.

21-15-9 for time:
Pullups
Kettlebell swings,55(35)lbs
Wall ball shots, 20(10)lbs

Post time to comments.