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WOD Archive
New Weekday Schedule
We have added a couple of new classes to the daily schedule to better serve our athletes. The weekend schedule remains intact.
Monday through Friday:
6:00 AM
7:00 AM
8:30 AM (New Class)
12:00 PM
4:00 PM (New Class)
5:00 PM
6:00 PM
7:00 PM* (No 7pm on Friday)
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Workout of the Day
Diplomat's Son
Mar 19 2010
Weighted Pull-ups
5-5-5-5-5
SDAZ Sectional WOD #2
7 rounds AQAP:
7 Power snatch, 95 pounds (muscle snatching not allowed)
7 Box jumps, 30 inch box
15 minutes time limit.
Post weighted pull-up loading and time to comments.
47 Comments
Wouldn't You Like To Ride?
Mar 18 2010
Skill Day/Active Rest Day
Snatch, jerk, and kipping pull-up progressions and work
Mad for Plaid
Mar 17 2010
Bent Over Row
7-7-7-5-5-5
Austin Sectional WOD #2
3 rounds AQAP:
4 Handstand push-ups
8 Ground to Overhead, 135 pounds
12 Burpees
All Falls Down
Mar 16 2010
Front Squat
Work up to a quick, heavy triple
"Angie"
Complete the following AQAP:
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Squats
Post front squat triple and Angie time to comments.
Feelin' Fine, Lookin' Good
Mar 14 2010
Tabata Deadlift
Complete for total reps 8 intervals of 20 seconds of maximum repetitions followed by 10 seconds of complete rest. All deadlifts must be dead stop from the floor. Bouncing or touch and go will not count as a complete rep.
Partner 2100m Intervals
With a partner:
800m run
2 x 400m run
4 x 200m run
Only one partner running at a time. Rest the duration of your partner's run. Score is total combined time.
Partner Burpee TT
With your same running partner:
60 burpees AQAP
Only one partner working at a time. The rep does not have to be equal amongst partners (i.e., Dean does 59, Sam does one, as Dean is much better at burpees than Sam).
Post Tabata deadlift score (and loading), partner run time, and partner burpee time to comments.
Going To California
Mar 12 2010
Let's kick this competition weekend off on a good note. Our sectionals team is definitely going to thrill this Saturday and Sunday.
3 rounds, AQAP:
Max reps double unders
25 chest to bar pull-ups
Rest 10 minutes
AQAP:
50 wall-ball shots, 20 pound ball
Rest 5 minutes
Team Tug O' War
Post total number of double unders and time for segment A and segment B.
So What
Mar 11 2010
Skill Day/Rest Day
Deadlift mechanics (stance, grip, knees, chest, pull)
Kipping Pull-up progression
Foam rolling
Hustler
Mar 10 2010
Zercher Squat
3 rounds, AQAP:
400m run
100% bodyweight deadlift, 15 reps
20 Box jumps, 24 inch box
Post Zercher loading (and thoughts on the Zercher squat style) and time to comments.
'N Stink
Mar 09 2010
Press/Pull
Press, 15RM
20 pull-ups
Push-press, 15RM
20 pull-ups
Jerk, 15RM
20 pull-ups
Work at a pace that allows for maximum load. Once you find your 15RM, immediately move to pull-ups and complete each round in as few sets as possible. The loading for each set should increase as the movements progress from press to jerk. This is not for time.
Post press, push-press, and jerk loading to comments.
Black Box
Mar 08 2010
Deadlift
5-5-5-3-3-3
Tabata/Half Tabata
Complete the following for as many reps of possible:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
Rest 3 minutes
Half Tabata pull-ups
Half Tabata push-ups
Half Tabata sit-ups
Half Tabata squats
Tabata: 8 intervals of 20 seconds of work followed by 10 seconds of rest
Half Tabata: 4 intervals of 20 seconds of work followed by 10 seconds of rest
There is no rest between movements.
Post deadlift loading and total amount of reps for the full Tabata intervals, and your separate score for the half Tabata invervals.
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