95#/65# squat clean x 5 x 3 sets
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
3 sets – 10 chest to bar chin ups
+
3 sets – 15 high speed squats
+
3 sets – 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)
Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel
15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame…if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx’d and note in comments
+
skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats – work on form and control…like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes…i.e. 5 sets each…work on tight midline on push ups and hip flexors pulling you down on squats
Place 2 cones 10 meters apart. When the workout begins, run 10 meters. Every minute on the minute after add 10 meters (i.e. minute 2 – 20m, minute 3 – 30m, etc.). Continue running back and forth between the cones until you can no longer run the prescribed meters in a given minute.
admin
Tyler 6:59 am on July 28, 2009 Permalink
95#/65# squat clean x 5 x 3 sets
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
3 sets – 10 chest to bar chin ups
+
3 sets – 15 high speed squats
+
3 sets – 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)
Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel
Tyler 7:02 am on July 28, 2009 Permalink
15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame…if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx’d and note in comments
+
skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats – work on form and control…like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes…i.e. 5 sets each…work on tight midline on push ups and hip flexors pulling you down on squats
Tyler 7:02 am on July 28, 2009 Permalink
5 rounds for time;
5 shoulder press – 95#/65#
10 push press – 95#/65#
15 push jerk – 95#/65#
rest 15 min
skill work:
dead hang to inverted on rings – 50 reps
Tyler 4:42 am on August 2, 2009 Permalink
From: http://optimumperformancetraining.blogspot.com/2009/08/thrilla-in-manila.html
14 rds for time:
3 push jerk from floor (155#/100#)
3 L Ups
siobhain crowley (t-dot sio) 5:01 pm on August 2, 2009 Permalink
that’s some serious programming at casa weir! are you taking clients?
Tyler 5:07 pm on August 2, 2009 Permalink
Roll up anytime, I’m hitting the 14 rounder at about 10am tmw. I need to sneak as many in as I can before Mini shows up.
Tyler 4:30 am on August 6, 2009 Permalink
http://optimumperformancetraining.blogspot.com/2009/08/jump-around.html
“flight simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
mattleq 6:26 pm on August 6, 2009 Permalink
wow……that’s a crazy good idea. I tore my hands up something fierce doing power cleans, I believe I will take this bad boy on tomorrow.
Cynthia Roulston 7:39 pm on August 6, 2009 Permalink
how much rest did you take between sets? Did you keep it constant?
Tyler 7:40 pm on August 6, 2009 Permalink
@cyn – if you’re talking about Flight Sim, OPT says that you must stop, but keep in mind the WOD is for time.
Cynthia Roulston 8:40 pm on August 6, 2009 Permalink
wow… I’d love to try this one but I think it might take a while…
Tyler 7:25 am on August 15, 2009 Permalink
For time:
* 21 Snatches (power or squat) (boys: 95#; girls: 65#)
* 21 Burpees
* Run 200m
* 15 Snatches (power or squat) (boys: 95#; girls: 65#)
* 15 Burpees
* Run 200m
* 9 Snatches (power or squat) (boys: 95#; girls: 65#)
* 9 Burpees
* Run 200m
Cynthia Roulston 5:26 pm on August 16, 2009 Permalink
Wow! I love this WOD! I wanna do this one at Casa Weir! I would prefer power snatches (obviously!)…
Cynthia Roulston 5:30 pm on August 16, 2009 Permalink
I didn’t realize this was the WOD at CFTO today! I’ve been away a couple days…can’t ya tell?
Tyler 12:06 pm on August 21, 2009 Permalink
More OPT: http://optimumperformancetraining.blogspot.com/2009/08/gm-phase-1.html
for time;
Run 400 m
10 muscle ups
150 double unders
10 muscle ups
Row 400 m
10 muscle ups
\"Quiet (West Coast) Warrior\" 3:05 pm on August 21, 2009 Permalink
wow – I like this one!!! Would test all my weaknesses!
Tyler 6:24 am on August 25, 2009 Permalink
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Tyler 12:37 pm on August 28, 2009 Permalink
7 sets for total time:
10 ring dips
15 chin ups
20 sit ups
25 box jumps – 20/14″
30 walking lunges
Rest 90 seconds
Tyler 6:37 pm on September 7, 2009 Permalink
“Death by 10 meters”
Place 2 cones 10 meters apart. When the workout begins, run 10 meters. Every minute on the minute after add 10 meters (i.e. minute 2 – 20m, minute 3 – 30m, etc.). Continue running back and forth between the cones until you can no longer run the prescribed meters in a given minute.