“Competition WODs & 1 Rep Maxes…”

Posted: March 30, 2015 in Uncategorized

First Off…

THANK YOU TO EVERYBODY WHO HELPED OUT ON THE MOVE TO THE NEW BOX!!!

WE INTENDED ON MOVING JUST SOME OF THE OLD BOX…

YOU’RE GOING TO NOTICE THAT… THAT PLATFORMS ARE GONE!!!

Mando Macias's photo.
Mando Macias's photo.
“BUT COACH… HOW AM I SUPPOSED TO LIFT?!?!” DON’T WORRY… WE GOT YOU COVERED…

No Lies… Here’s How This UpComing Week Is Gonna Go…

Monday, Wednesday & Friday We Will Be Performing The WODs Programmed For This UpComing C.A.L. WODs…

YES… I KNOW SOME OF YOU CAN PERFORM THESE WODs IN THE “ADVANCED”, “R’xd” OR “Sx’d” DIVISIONS… THINK TO YOURSELF… IF I WAS COMPETING TODAY… WHAT DIVISION WOULD I HONESTLY SIGN UP FOR??? BE SMART WITH YOUR TRAINING!!!

Tuesday… 1 Rep Max Front Squat!!! For Those Of You Who Have Been Consistent With Your Strength Training… Good Luck & I Hope It All Pays Off!!! For Those Of You Who Have No Clue When We Ask You What Your Number Is Week After Week… Well… Just Good Luck…

Thursday… 1 Rep Max Deadlift!!! For Those Of You Who Have Been Consistent With Your Strength Training… Good Luck & I Hope It All Pays Off!!! For Those Of You Who Have No Clue When We Ask You What Your Number Is Week After Week… Well… Just Good Luck…

ALRIGHT… HERE WE GO!!!

Monday…

Strength… Rest Day!

MetCon…

12 Min Time Cap…

Buy In: 50 Double Unders (ADV & Rx’d… Sx’d: 150 Singles… ADV: 5 Burpee Penalty Every Time You Break…)

Then…

For a Total of 4 Rounds:

14 KettleBell Swings (ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-35lbs/F-26lbs…)

12 Box Jumps (ADV: M-30″/F-24″… Rx’d: M-24″/F-20″… Sx’d: M&F: 20″ & You May Step Up…)

10 Shuttle Runs (10 Meters Apart…)

Then…

Buy Out: 50 Double Unders (ADV & Intermediate… Scaled: 150 Singles…)

Tuesday…

Strength…

Establish a 1 Rep Max Front Squat!

MetCon… Rest Day!

Wednesday…

Strength…. Rest Day!

MetCon…

8 Min Time Cap…

ADV (M-165lbs/F-115lbs…)

5 Clusters

Clapping Hand Release Push Ups (M-10 Reps/F-5 Reps…)

5 Bar Muscle Ups

4 Clusters

Clapping Hand Release Push Ups (M-10 Reps/F-5 Reps…)

5 Bar Muscle Ups

3 Clusters

Clapping Hand Release Push Ups (M-10 Reps/F-5 Reps…)

5 Bar Muscle Ups

2 Clusters

Clapping Hand Release Push Ups (M-10 Reps/F-5 Reps…)

5 Bar Muscle Ups

2 Clusters

Clapping Hand Release Push Ups (M-10 Reps/F-5 Reps…)

5 Bar Muscle Ups

Rx’d…(M-135lbs/F-85lbs…)

5 Clusters

10 Hand Release Push Ups

5 Pull Ups (M-Chest To Bar/F-Chin To Bar…)

4 Clusters

10 Hand Release Push Ups

5 Pull Ups (M-Chest To Bar/F-Chin To Bar…)

3 Clusters

10 Hand Release Push Ups

5 Pull Ups (M-Chest To Bar/F-Chin To Bar…)

2 Clusters

10 Hand Release Push Ups

5 Pull Ups (M-Chest To Bar/F-Chin To Bar…)

1 Clusters

10 Hand Release Push Ups

5 Pull Ups (M-Chest To Bar/F-Chin To Bar…)

Sx’d… (M-75lbs/F-45lbs…)

5 Thrusters

10 Hand Release Push Ups (M-On Toes… F- On Knees…)

5 Ring Rows

4 Thrusters

10 Hand Release Push Ups (M-On Toes… F- On Knees…)

5 Ring Rows

3 Thrusters

10 Hand Release Push Ups (M-On Toes… F- On Knees…)

5 Ring Rows

2 Thrusters

10 Hand Release Push Ups (M-On Toes… F- On Knees…)

5 Ring Rows

1 Thrusters

10 Hand Release Push Ups (M-On Toes… F- On Knees…)

5 Ring Rows

Thursday…

Strength…

Establish a 1 Rep Max Deadlift!

MetCon… Rest Day!

Friday…

Strength… Rest Day??? Shoulder To OverHead???

MetCon…

You Have 3 Mins To Establish A 1 Rep Max Snatch…

This Can Be A Power Snatch, A Split Snatch Or A Full Snatch…

Then…

Using 50% Of Your Heaviest Snatch…

Max Reps Of Hang Power Snatches… No More Than A 3 Second Rest!!!

Yes… We Will Be Performing 15.5… Next Week…

3…2…1…GO!!!

Mando

“On The Really Important Stuff… If You Have To Explain The Concept… It’s Already Too Late…”

Coach

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