1 mile
50 Situps
40 Kettlebell
30 Wallball
20 Pullups (try chest to bar)
1 mile
Monday, November 25, 2013
Sunday, November 24, 2013
WOD - Monday, November 25, 2013
Pilot Games 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar facing burpees
30 Overhead squats - 110 lbs.
10 Muscle-ups
Burpees - Chest must make contact with the floor. You must jump over the bar with two feet brought side by side. If you fail to jump off two feet you may turn around and attempt jump again without having to do another burpee. No standard to meet when rising from the burpee.
Overhead Squat - must reach full depth on the squat and maintain control of bar in locked out position at the top with feet stationary underneath shoulders.
IMPORTANT: Level 2 weight for overhead squats is 75 lbs.
If all reps are done at 75 lbs the number of reps completed at this level will be used to break ties and no muscle-ups are attempted. Log time when the last overhead squat is completed if before 10 min. time as elapsed. You may load the bar with 75 lbs. to start if you choose.
If you complete even one rep at 110 there is no need to log time but you may move to 75 lbs. at any point. You will log the number of reps at 110 plus the number completed at 75 (30 reps total).
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar facing burpees
30 Overhead squats - 110 lbs.
10 Muscle-ups
Burpees - Chest must make contact with the floor. You must jump over the bar with two feet brought side by side. If you fail to jump off two feet you may turn around and attempt jump again without having to do another burpee. No standard to meet when rising from the burpee.
Overhead Squat - must reach full depth on the squat and maintain control of bar in locked out position at the top with feet stationary underneath shoulders.
IMPORTANT: Level 2 weight for overhead squats is 75 lbs.
If all reps are done at 75 lbs the number of reps completed at this level will be used to break ties and no muscle-ups are attempted. Log time when the last overhead squat is completed if before 10 min. time as elapsed. You may load the bar with 75 lbs. to start if you choose.
If you complete even one rep at 110 there is no need to log time but you may move to 75 lbs. at any point. You will log the number of reps at 110 plus the number completed at 75 (30 reps total).
Friday, November 22, 2013
WOD - Saturday, November 23, 2013
Pilot Games 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"
Dead lift must be completed in full upright position with shoulders pulled back.
Must maintain full standing control at the top of the box for rep to count.
Complete as many rounds and reps as possible in 15 minutes of:
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"
Dead lift must be completed in full upright position with shoulders pulled back.
Must maintain full standing control at the top of the box for rep to count.
Thursday, November 21, 2013
Wednesday, November 20, 2013
WOD - Thursday, November 21, 2013
Pilot Games 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches - 65lbs
- Level 2 - 90 Single-unders. You must chose either DUBS or singles, and stay with that for the entire WOD. Only reps completed may be counted, not just attempted. Rope must travel completely under both feet to count.
- Snatch must be locked out at the top and bar behind the ears. Feet must be at least shoulder width apart and under the body.
- Bumper plates must touch the ground after every rep. If using small iron plates bar must be under the knees after every rep.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches - 65lbs
- Level 2 - 90 Single-unders. You must chose either DUBS or singles, and stay with that for the entire WOD. Only reps completed may be counted, not just attempted. Rope must travel completely under both feet to count.
- Snatch must be locked out at the top and bar behind the ears. Feet must be at least shoulder width apart and under the body.
- Bumper plates must touch the ground after every rep. If using small iron plates bar must be under the knees after every rep.
Monday, November 18, 2013
WOD - Tuesday, November 19, 2013
3 Rounds
800 m. on the treadmill
30 Pushups
40 situps
50 Double unders
800 m. on the treadmill
30 Pushups
40 situps
50 Double unders
Sunday, November 17, 2013
WOD - Monday, November 18, 2013
Pilot Games 11.3
Complete as many rounds/reps as possible in 5 minutes of:
1 Squat clean (135 lbs.)
1 Jerk (135 lbs.)
Level 2
1 Squat clean (75 lbs.)
1 Jerk (75 lbs.)
- Get full depth on your squat. Not going low enough is a no rep and you'll have to squat clean again. The easiest way to determine depth is that your lower leg (shin) and upper leg (thigh) are at a 90 degree angle or less (butt below your knees). Judges will be watching for this. You are free to clean the weight and then squat, or you can catch the weight as you are moving to the squat position.
- The bar must be fully locked out over your head (hold it for a beat for the judge to say "good"). If you fail on the press you need to go back and clean the bar to the rack position and try again. You do not get a point credit for the cleaning the bar again. The only time you get 1 point for just the squat clean is if it is your last rep before time expires (hence Jim's 29 points).
- Every athlete must set up the bar with 135 lbs. to start, even if you plan to move right to 75 lbs. You may decide at any point to drop to the level 2 weight at any point, but change plates yourself.
- If you were to complete one round at 135 lbs. and then did one squat clean you will report your score as 3 + ____ (the number of reps completed at level 2). When you move to level 2 start with the squat clean regardless of were you ended at 135 lbs.
Not doing 11.3?
Pick a WOD from last week that you missed (or want to do again)
Complete as many rounds/reps as possible in 5 minutes of:
1 Squat clean (135 lbs.)
1 Jerk (135 lbs.)
Level 2
1 Squat clean (75 lbs.)
1 Jerk (75 lbs.)
- Get full depth on your squat. Not going low enough is a no rep and you'll have to squat clean again. The easiest way to determine depth is that your lower leg (shin) and upper leg (thigh) are at a 90 degree angle or less (butt below your knees). Judges will be watching for this. You are free to clean the weight and then squat, or you can catch the weight as you are moving to the squat position.
- The bar must be fully locked out over your head (hold it for a beat for the judge to say "good"). If you fail on the press you need to go back and clean the bar to the rack position and try again. You do not get a point credit for the cleaning the bar again. The only time you get 1 point for just the squat clean is if it is your last rep before time expires (hence Jim's 29 points).
- Every athlete must set up the bar with 135 lbs. to start, even if you plan to move right to 75 lbs. You may decide at any point to drop to the level 2 weight at any point, but change plates yourself.
- If you were to complete one round at 135 lbs. and then did one squat clean you will report your score as 3 + ____ (the number of reps completed at level 2). When you move to level 2 start with the squat clean regardless of were you ended at 135 lbs.
Not doing 11.3?
Pick a WOD from last week that you missed (or want to do again)
Thursday, November 14, 2013
WOD - Friday, November 15, 2013
Tabata This:
Treadmill @ 10% incline
Kettlebell swings
Squats holding kettlebell
Hollow rocks
*8 rounds of each, then move to the next station. 20 sec. work, 10 sec. rest. Go immediately from on station to the next with no rest.
Treadmill @ 10% incline
Kettlebell swings
Squats holding kettlebell
Hollow rocks
*8 rounds of each, then move to the next station. 20 sec. work, 10 sec. rest. Go immediately from on station to the next with no rest.
Wednesday, November 13, 2013
Monday, November 11, 2013
WOD - Tuesday, November 12, 2013
30 Snatch - 45/65 lbs.
20 Snatch - 75/95 lbs.
10 Snatch - 95/115 lbs.
5 Snatch - 115/135 lbs.
then
5 Rounds
1 Suicide (1/4, 1/2, 3/4, full, and back)
15 Dips
30 Sit ups
20 Snatch - 75/95 lbs.
10 Snatch - 95/115 lbs.
5 Snatch - 115/135 lbs.
then
5 Rounds
1 Suicide (1/4, 1/2, 3/4, full, and back)
15 Dips
30 Sit ups
Sunday, November 10, 2013
WOD - Monday, November 11, 2013
Roaring 20′s
2 Rounds
20 Thrusters - 55% of body weight
20 Burpee Box Jumps - 24"
20 OH Lunges with 45 lb bar
20 Burpee Box Jumps - 24"
20 OH Lunges with 45 lb bar
Wednesday, November 6, 2013
WOD - Thursday, November 7, 2013
3 Rounds:
25 SDLHP 95/65
50 Situps
25 Push press 95/65
50 Back extensions
25 SDLHP 95/65
50 Situps
25 Push press 95/65
50 Back extensions
Monday, November 4, 2013
Sunday, November 3, 2013
WOD - Monday, November 4, 2013
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 45 lbs.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 45 lbs.
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