400 meter run's tag archives

07.12.14

Warm-up 1) Mobility as needed 2) 800 meter run/ 20 Goblet squats(53/35)/ 400 meter run/ 20 American swings Gymnastics  3) Push B Barbell 4) No foot TNG Power snatch 3x3 5) No foot TNG Power Clean and jerk 3x3 Conditioning 6) Team WOD (M/F) Follow the leader style 400 Meter run 10 Power snatch (135/95) 15 C2B 20 Wall-ball(20/14) 25 T2B 20 Wall-ball 15 C2B 10 CNJ 400 meter run

05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8x2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time:  400 run 12 OHS (95/65) 400 run 9 OHS (135/95) 400 run 6 OHS (165/110)      

05.17.14

Warm-up a) 5 minute jog b) Mobility for squat Barbell 1) Back Squat 3-3-3-3-3+ (70-70-70-80-90%) Conditioning 2) Class Team WOD at 11am Join us for our 6 year anniversary festivities today from 12pm-? and later tonight at Lucali with an option for Purdy Lounge after hours.  

05.09.14

Warm-up 1) 500 meter jog 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8, 10/10/10) Barbell 3) Power clean + 3 Jerk 5-5-5-5-5+ (65-65-65-75-85%) add 10 lbs to TM 4) Clean Shrug 3x8 Conditioning 5) 4 rds for time: 400 meter run 15 Hang Power cleans (135/95) Gymnastics 6) 3 x Max rep Strict Pull-ups          

02.28.14

Warm-up 1) 3x400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15 Burpees Odd-10-15 C2B Pull-ups

01.12.13

Warm-up 1) 30-50 Dubs EMOM x 5 2) DB snatch to max, then perform 5 heavy singles/ arm at lower weight Accessory 3) Perform as superset 3 rds 10 DB bench/ max push-up 10 Barbell row/ max strict pull-up rest after each set 4) Perform as superset 3 rds 10 DB Bicep curl/ 10 DB Tricep kickback rest after each set Conditioning 5)  6x400 on 4 minutes  

01.08.13

Competition Wednesday Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) In 10 min work up to heavy clean + 2 front squat + 1 Jerk  WOD 1) For time: 100 meter HS walk Rest till 10 minute mark WOD 2) For time: 400 meter run 15 Power clean (225/150) 15 Front squat  15 Shoulder to overhead  400 meter run Rest till 40 minute mark WOD 3) 3 rds for time: 15 Chest to bar pul-ups 20 Alternating Pistol 25 Kipping HSPU (hands to floor, cushion for skull a...

11.20.13

Warm-up 1) Mobility and movement prep for  Clean and jerk  2) Mobility and movement prep for Muscle-ups WOD 1 3) "La Tripleta" 8 minutes to find Max rack jerk triple + Front squat triple complex.  Perform 3 Jerks and then lower bar to front rack and perform 3 front squats. Barbell may not be racked in between jerk and front squat and may not touch floor at all or the complex does not count. Set is complete once both triples are completed and bar is in rack. At 20 minute mark perform ...

09.27.13

Warm-up 1) 100 dubs, rest till 3 minutes, 100 dubs 2) NFT, 35 C2B/ 35 Ring dip/ 50 Pistol 3) DB snatch to heavy single. Perform a total of 3 singles at that weight. 4) HPC (below knee) 70-80x5x3sets (Use Power clean max) 5) Clean high pull from hang 3x5 6) Firebreather WOD 5 rds for time 400 meter run 5 Deadlift (345/225) 5 Muscle-ups 7) 2x800, 3 min rest

09.25.13

Warm-up 1) Run 400, rest till 4 minutes, run 400 2) Max effort Ring support hold with turn-out/ max effort False grip hang with 90 degree elbow bend 3) NFT- 35 HSPU(anyway)/ 35 T2B, 35 GHD sit-up/ 30 DB snatch/ 15 BMU 4) DE DL 45%x2EMOMx10(add band resistance) 5) DB Jump squat 20%x5x3sets 6) 20 rep Deadlift rest 5 minutes 7) 3 rds 400 meter run 20 Unbroken KB swing(70/53) (repeat set of swings if broken)