Competitors WOD

C-WOD Monday 8.20.12

1.  Box Squat Work up to a 1 rep max – Box should be at parallel.  Points of performance mimic the box squat jumps we did on Friday. 2.  Front Squats 3 x 6 3.  Romanian Dead Lifts 3 x 8 4.  5 RFT: 10 Pistols (5/side) 15 GHD Sit ups 200m Run 1 minute

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C-WOD Saturday

August 18, 2012 What a way to end the week! 1.  Dips 3 sets of: 3 Weighted Dips 3 Strict Dips Max kipping Dips Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set.  Here what it should look like; Complete the weighted dips with

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Friday, August 17, 2012

1.  Snatch  6 x 2 at 65%, OTM 2.  Clean and Jerk 6 x 2 at 65%, OTM 3.  Box Squat Jumps 8 x 2 – You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 4.  Dumbbell Bulgarian Split Squats 2 x 8 ea/side 5.  3 RFT: 6 Deads, 275/185

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Thursday: Rest

August 16, 2012 Hey C-WOD’ers!  Looks like another well earned rest day! Take time today to do some mobility.  I’ve liked these three squat mob’s lately.  It’s the first in a three-part squat mobility cycle.

C-WOD Saturday August 11, 2012

1. 3 rounds of “Lynne”
A: Body weight Bench Press, Max Reps
B: Max Pull ups, Max Reps – If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B. Rest as needed after movement more…

C-WOD Wednesday, August 8, 2012.

1. Bench Press
Work up to a 1 rep max

2. Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

3. 3 Supersets of: (Supersets means to immediately go from A. to B. then rest as needed after B.)
A. Strict Bent Over Row, 6-8 reps – Overhand grip. No torso movement up or down throughout ROM.
B. Rehab High Hang Muscle Snatch, 8-12 reps – This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

4. Clean Grip Shrugs
4 sets of 12 – Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

5. 4 RFT:
15 KBS 70, 53
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict HSPU
3 Muscle ups
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C-WOD Monday, August 6, 2012.

1. Back Squat
work up to a 1 rep max

2. Front Squats
3 x 10, across

3. RDL
3 x 8-12 Romanian Dead Lifts, across – watch the demo video here.

4. 4 rounds of:
15 Weighted Abmat Sit ups 70/50 – anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar – no swing, no kip, control the negative.
9 Second L-Sit
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