Monday, September 14, 2015

A1. Strict Pulling:
Advanced: 3-5 pull ups @ 31x3 x 5 sets (chest must touch); rest 90 sec.
Intermediate: 3-5 chin ups @ 31x3 x 5sets (chest must touch); rest 90 sec
Beginner: 5 ring rows @ 5133 x 5 sets; rest 90 sec.

A2. Ring dips
Advanced: @ 51x1 x 2-5 reps x 5 sets (weighted if this is too easy); rest 90 xsec
Intermediate: bar dips @ 51x1 x 2-5 reps x 5 sets; rest 90 sec
Beginner: ABC x 2-5 reps x 5 sets; rest 90 sec. (do these even if on an incline)

B. 3 Rounds For Time:
Run x 200 meters
thrusters x 15 65/95 lbs
Run 200 meters
OHS x 15 65/95 lbs

Sunday, September 13, 2015

A. TGU x 5/arm x 3 sets (do not alternate arms).

B. 12 minute AMRAP
Toes to bar x 12
200 meter sandbag run 35/60 lbs
25 air squats 

Saturday, September 12, 2015

A. Strict Press
5-7 reps x 3 sets @ 31x1 Go up in weight if you hit 7 reps.

B. AMRAP in 10 minutes:
Back Squat x 7 reps  No tempo (Use your numbers from earlier in the week and use what you hit for 7 reps)
Push ups x 5/10
Double Unders x 30

C. KB power snatch alternating arms x 8 35/55 lbs
KB Goblet squat x 15 35/55 lbs
KB Push Press x 5 reps/arm 35/55 lbs
Rest 60 sec.
4 sets

Friday, September 11, 2015

A. BCBD comeptitors - come to the gym and grease the groove. Go to approx. 20-30 kgs under your max on your lifts.

Everyone else:
A. Deadlifts x 3 sets of 5-7 reps. Go up in weight if you hit 7 reps.

B.  For Time:
      800 meter run
      Kipping Pull ups x 25
      Box Jumps x 25 20/24"
      Wall balls x 25 14/20 lbs
      Burpees x 25
       800 meter row

Time cap is 16 minutes.

Thursday, September 10, 2015

Rest Day for BCBD competitors

A. Back Squats @ 32x2 x 5-7 reps x 3 sets (go up only if you hit 7 reps at the specified tempo).

B.  Every 3 minutes x 4 sets
      AFAP:
      Strict Press x 5
     Power Cleans x 7 85/125 lbs
      KB Swing x AMRAP in 30 sec.

Wednesday, September 9, 2015

BCBD COMPETITORS:

A. Repeat WOD 2, MAX SNATCH AND CLEAN AND JERK COMBINED
I Recommend you go by feel for this one and based on how experienced you are as a lifter. Novice lifters should definitely go to their max again on each lift and for experienced lifters, depending on how much you have been training your lifts, go to within 10 kgs of your max. 

B. Repeat GODZILLA (ELITE 1 FULL ROUND)


----------------------------------------------------
A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 60 sec. 

B. EVERYONE ELSE:
3 Rounds for Time:
Front Squats x 15 (must clean the bar) 65/95 lbs
Hand release push ups x 5/10
Run 400 meters 

AGAIN, if you would like to do Godzilla with a partner, regardless of whether or not you are competing, go for it.

Tuesday, September 8, 2015

 BCBD EVENT 4 SPRINT AND 5 "PANTALOONS"
WORK WITH A PARTNER FOR BOTH OF THESE WODS

WARM UP
SPRINT WARM UP ABCS PLEASE!
400 METER RUN AT 70-80%
SOME 20 METER STARTS TO WARM UP - 60, 70, 80, 90%
BATON HAND OFF PRACTICE: X 4 SETS - JUST DO 20 METER JOG LEADING UP TO THE HANDOFF AND 20 METER BEFORE THE HANDOFF
 3 SETS OF THE FULL RUN 80, 90, 100%

EVENT 4 IN BACK ALLEY
IF YOU CAN'T RUN, PLEASE ROW 500 METERS FOR TIME. COACHES, MAKE SURE YOU SET UP A CONE.

EVENT 5 PANTALOONS
500 METER ROW
45 DEADLIFTS 65/95 LBS
45 SHOULDER TO OVERHEAD 65/95 LBS
60 ' BODYWEIGHT WALKING LUNGE

Monday, September 7, 2015

A. For those competing in the BCBD, please do EVENT 2 and EVENT 3 with your partner or solo.
Please warm up with 4 x hand release push ups x 3 sets, alternating with your partner. BE STRICT. NO spaghetti back and NO push off the quads.

EVENT 2: MAX SNATCH AND CLEAN AND JERK IN 6 MINUTES.

EVENT 3: 24 SHARED PULLUPS
                  24 SHARED THRUSTERS 75/115 LBS
REST 2 MINUTES
               8 ROUNDS FOR TIME:
                 6 POWER SNATCHES
                4 BAR OVER BURPEES

Elite Division Competitors: Please do the ring muscle ups only before starting Event 2. This is your second time through the ring muscle ups so make sure you have a sense of what makes sense for you as far as how many reps you should do in a row before breaking.
 
If you are not competing:
A. Find a 3 RM thruster in 15 minutes. You must clean the bar from the floor.

B. 3 Rounds for Time:
     Alternating KB FULL Clean x 12  35/55 lbs
     Kipping pull ups x 12

Rest exactly 60 sec after Round 3.

800 meter run for time.

NOTE: anyone can do the BCBD events together. Grab a partner and have fun!

Sunday, September 6, 2015

A. Back Squat x 5-7 reps @ 32x2 x 3 sets; rest 2 min. Do no go up in weight unless you hit 7 reps. 

B. Push Press x AMRAP in 30 sec. 65/95 lbs
Rest 30 sec.
Air squats x AMRAP in 30 sec
Rest 30 sec.
Double Unders or Single Unders x AMRAP in 30 sec
Rest 30 sec.
5 sets

Saturday, September 5, 2015

NOTE: FOR THE RUN PLEASE MEET IN FRONT OF THE LEGISLATIVE BUILDING. SARAH WILL BE WAITING THERE FOR YOU AND SHE HAS A GREAT TRAIL ALL MAPPED OUT. 

4.1 KM RUN

AS AN ALTERNATIVE, AS IT IS SUPPOSED TO RAIN TOMORROW. COME TO THE WOD AT THE GYM AND DO A 5000 METER ROW.