2013 Open workout descriptions with Julie Foucher

WOD: 28/10/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con:

10! (10, 9, 8, … 3, 2, 1 reps) for time of:

MBC (9/6kg)

Ring Rows

GTO (10/5kg plate)

 

ADVANCED:

Strength: (Squat) snatch 5 x 5 @ ME

Met/Con: 10! (10, 9, 8, … 3, 2, 1 reps) for time of:

Power Cleans (70/47.5kg)

C2B Pullups

Kb Swings (24/16kg)

Endurance: Run or Row 4-6 x 2′ TT, rest 4′

lateral burpees

WOD: 27/10/14

BEGINNERS:

Skills: DL/SDHP/MBC

Met/Con:

3 RFT of:

12 SDHP (40/25kg)

12 Lateral Burpees

 

ADVANCED:

Strength: ME Push Press – 1 RM

Met/Con:

3 RFT:

7 Push Press (85/60kg)

12 Lateral Burpees

Endurance:

Run or Row: 4-6 x 2′ TT, rest 4′.

 

 

 

 

farmers-walk-vintage-265x350

WOD: 25/10/14

BEGINNERS:

Met/Con: 10′ AMRAP:

20 Double-Touch Jumps

50m Farmer’s Walk

50m Sprint

 

ADVANCED:

Met/Con: 10′ AMRAP:

20 DUs

50m Farmer’s Walk

50m Sprint

Endurance:

Run: 3 x 3200m, rest 5-15′, hold efforts within 2-3′

OR

Row: 2 x 5k, rest 5-15′, hold efforts within 2-3′

zercher squat

WOD: 24/10/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con:

18′ AMRAP:

20 Jumping Lunges

20 Push-ups

20 Butterfly Sit-ups

 

ADVANCED:

Strength: ME Zercher Squat – 1 RM

Met/Con:

3 rounds for time of:

3 Box Squats at 80% of 1RM

5 Box Jumps, 75/60cm

7 Pull ups

Endurance:

Run: 2-3 x 1 mile, rest 4′, hold efforts within 10-15″

OR

Row: 2-3 x 2k, rest 4′. hold efforts within 10-15″

 

row-event-600x400

WOD: 23/10/14

BEGINNERS:

Rest

 

ADVANCED:

Endurance:

Run: 2-3 x 1 mile, rest 4′, hold efforts within 10-15″

OR

Row: 2-3 x 2k, rest 4′. hold efforts within 10-15″

Weighted-Pull-Up-250x406

WOD: 22/10/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con:12′ AMRAP:

6 Push Press (40/25kg)

9 DL (40/25kg)

12 Burpees

 

ADVANCED:

Strength: DE: Weighted Pull-ups 12 x 2 @ 60% of 1RM on 45″

Met/Con: 12′ AMRAP:

6 Push Press (70/45kg)

9 DL (70/45kg)

12 Burpees

Endurance:

Run: 4-6 x 400m, rest 1′, hold efforts within 2-3″

OR

Row: 4-6 x 500m, rest 1′, hold efforts within 2-3″

sprint

WOD: 21/10/14

BEGINNERS:

Skills: DL/SDHP/MBC

Met/Con:

10′ AMRAP:

10 kb Deadlifts

10 kb Goblet Squats

10 Burpees

 

ADVANCED:

Strength:

Snatch 3 x 2 @ 90/95% of 1RM / C&J 3 x 3 @ 90% of 1RM / Back Squat 3 x 1 @ 90/95% of 1 RM

Met/Con:

3 rounds, each for time, of:

8 Front Squats @ 75% of 1RM

300m Sprint

Rest 3′ between rounds

Endurance:

Run: 4-6 x 400m, rest 1′, hold efforts within 2-3″

OR

Row: 4-6 x 500m, rest 1′, hold efforts within 2-3″

Turkish-Getup-300x200

WOD: 20/10/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con: 5 RFT of:

20 double-touch jumps

20 h/r push-ups

20 air squats

 

ADVANCED:

Strength: DE Sumo DL 12 x 2 @65% of 1RM on 45″

Skill Work:

50 Pistols

50 Turkish get-ups, 25 r/l (use difficult but manageable weight)

Met/Con:

100 DUs

100 h/r push-ups

100 air squats

Endurance:

Run: 4-6 x 400m, rest 1′, hold efforts within 2-3″

OR

Row: 4-6 x 500m, rest 1′, hold efforts within 2-3″

push jerk

WOD: 17/10/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con: “Cindy” – 20′ AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

 

ADVANCED:

Strength: ME Push Jerk (1RM)

Met/Con: for time of:

30 C&J (70/47.5kg)

Endurance: “TABATA” – Run/Row 8 rounds of 20″/10″ off all-out effort

CnJ

WOD: 16/10/14

BEGINNERS:

Rest

ADVANCED:

Strength:

Hang Snatch 3×2 @ 75% of 1RM / Squat Snatch 3×3 @ 80% of 1RM / C&J 4×2 @ 85% of 1RM

Endurance:

“TABATA”: Run or Row – 8 rounds of 20″ on/10″ off all-out effort