10/3/2015
WODaPalooza Week 1 Qualifier
WOD 1:
3 minute clock:
3 Position Snatch (floor, below knee, above knee) must be TNG - + Max OHS until failure
*score = heaviest load + OHS*
WOD 2:
12 minute clock:
12 Thrusters 75/55
35 Double Unders
12 Thrusters 95/65
35 Double Unders
and so on increasing the weight by 20# for men, and 10# for women
WOD 1:
3 minute clock:
3 Position Snatch (floor, below knee, above knee) must be TNG - + Max OHS until failure
*score = heaviest load + OHS*
WOD 2:
12 minute clock:
12 Thrusters 75/55
35 Double Unders
12 Thrusters 95/65
35 Double Unders
and so on increasing the weight by 20# for men, and 10# for women
10/2/2015
A. Close Grip Bench @ 3112 3, 3, 3, 3 rest 2 minutes (5-10% heavier than last week)
B. Power Snatch Cluster (Blocks @ knees) 5 x 1.1.1 *building* rest 15 seconds, rest 2 minutes (be aware of comfort versus last week)
C. Half Kneeling SA KB Bottums Up Press x 9-10/arm rest 1 minute x 3 sets (shoot for same weight as week 1 & 2)
D. Band Pushdown x 200 reps
E. 20 Perfect Wall Walks (3 second pause at top with noes and toes on wall)
B. Power Snatch Cluster (Blocks @ knees) 5 x 1.1.1 *building* rest 15 seconds, rest 2 minutes (be aware of comfort versus last week)
C. Half Kneeling SA KB Bottums Up Press x 9-10/arm rest 1 minute x 3 sets (shoot for same weight as week 1 & 2)
D. Band Pushdown x 200 reps
E. 20 Perfect Wall Walks (3 second pause at top with noes and toes on wall)
10/1/2015
A. Front Squat Cluster 5 x 1.1.1 rest 15 seconds, rest 3 minutes 80-85%
B. Clean Cluster (Off Blocks @ knees) 3 x 1.1.1.1 *building* rest 20 seconds, rest 3 minutes (be aware of comfort versus last week)
C. Barbell Hip Bridge - 3 x 15-20 reps AHAP rest 2 minutes (White Plains Folks can Sub Reverse Hyper if they prefer)
+
5 sets:
21 Calorie Row Sprint
15 Burpees AFAP
9 Thrusters 135/95 *Scale to a heavy but UB weight - must be UB*
rest 5 minutes
B. Clean Cluster (Off Blocks @ knees) 3 x 1.1.1.1 *building* rest 20 seconds, rest 3 minutes (be aware of comfort versus last week)
C. Barbell Hip Bridge - 3 x 15-20 reps AHAP rest 2 minutes (White Plains Folks can Sub Reverse Hyper if they prefer)
+
5 sets:
21 Calorie Row Sprint
15 Burpees AFAP
9 Thrusters 135/95 *Scale to a heavy but UB weight - must be UB*
rest 5 minutes
9/30/2015
20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
9/29/2015
A. Bench Press @ 60% + Against Doubled Band Tensions - 6 x 3 rest 30 seconds
B1. Box Jumps x 20 reps *work on cycling* rest 15 seconds (choose height that allows for stimulus)
B2. AMRAP HSPU rest 3 minutes x 4 sets
C. Bottoms Up Kettlebell Waiters Carry x 25m/Arm rest 1 minute x 3 sets (go light)
+
10-9-8-7-6-5-4-3-2-1
Power Cleans 155/105
Chest 2 Bar Pull-Ups
Kettlebell Swings 53/35
B1. Box Jumps x 20 reps *work on cycling* rest 15 seconds (choose height that allows for stimulus)
B2. AMRAP HSPU rest 3 minutes x 4 sets
C. Bottoms Up Kettlebell Waiters Carry x 25m/Arm rest 1 minute x 3 sets (go light)
+
10-9-8-7-6-5-4-3-2-1
Power Cleans 155/105
Chest 2 Bar Pull-Ups
Kettlebell Swings 53/35
9/28/2015
A. Back Squat @ 33X1 5, 5, 5, 5 rest 2:30
B. Snatch Wave Singles - 68%, 73%, 78%, 83%, 88% rest 45 seconds between singles, rest 3 minutes x 3 sets
C1. Ultrawide Stiff Legged Sumo Deadlift x 15 reps AHAP rest 1 minute
C2. L-Hang Hold x Max Time rest 2 minutes x 3 sets
+
500m Row (90-95%) *3-5 seconds faster pacing wise than last week*
rest 2 minutes x 8 sets
rest 4 minutes between sets 4&5
B. Snatch Wave Singles - 68%, 73%, 78%, 83%, 88% rest 45 seconds between singles, rest 3 minutes x 3 sets
C1. Ultrawide Stiff Legged Sumo Deadlift x 15 reps AHAP rest 1 minute
C2. L-Hang Hold x Max Time rest 2 minutes x 3 sets
+
500m Row (90-95%) *3-5 seconds faster pacing wise than last week*
rest 2 minutes x 8 sets
rest 4 minutes between sets 4&5
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