Month: October 2015



Split Jerk



5 rounds for time:
10 OHS, 95/65#
25 sit-ups
50 double unders





“Helen Meets Grace”
Teams of two
3 Rounds for time
Run 400m
21 Swings 53/35#
12 Pull ups
30 Clean and jerks 135/95



For strength, do 3 sets of 5 heavy bench press – go for a 5RM if you’re feeling good. The metcon consists of two mini couplets: first you’ll do front squats (from the ground) and ring dips, then wall balls and push-ups. You will have two scores: total reps for the first and then total reps for the second.


Bench Press
5, 5, 5


AMRAP in 5 minutes:
7 front squats, 135/95#
7 ring dips

rest 3 minutes

AMRAP in 5 minutes:
10 wall balls, 20/14#
10 push-ups


Continue Oak Strength today, then get ready for a short but very demanding benchmark WOD!  If you’ve never tried “Diane”, get ready for her!  It’s a tough couplet that tests skill and your ability to move moderate weight for repetitions.  Use a challenging scale for the HSPUs, but keep the intensity up (i.e no negatives or skill work).


Oak Strong


Deadlifts, 225/155#


Complete your Oak strength, then choose a station to start at for the metcon. You’ll work for as many reps as possible in 45 seconds of whatever that movement is, then rest/transition for 15 seconds. Scale rope climbs to rope pulls 3:1, but for scoring purposes 3 rope pulls equals 1 rep. Repeat for a total of 4 rounds. (12 minutes) Your score is total reps + calories.


Oak Strong


4 rounds of :45 of work, :15 transition:
ME rope climbs
ME row (cals)
ME knees to elbows


Spend 15 minutes working on the pause snatch. It’s a full snatch (ground to full squat and stand up), but you pause with the bar at mid-thigh. This reinforces positioning and helps those who are prone to lifting the bar straight up instead of scooping it into the power position. Work up in weight across eight singles or more.
For the burpee box jump-overs, you’ll do a burpee either facing or alongside the box and then jump over it and onto the other side. For this, you do not need to open your hips on top of the box if you don’t want to since the goal is to lay down on the floor and get over to the other side. Scale pull-ups to banded or ring rows and scale the number of double unders down if you need to (for those true beginners, you may scale to 2x single unders)


Pause Snatch
8 x 1


AMRAP in 15 minutes:
5 burpee box jump-overs
10 pull-ups
20 double unders


Complete your Oak strength depending on whatever day you left off. Then pair up and complete 7 banded runs each. For these, you’ll wrap a green (or two blue) band around the runners waist and “hold” them back as they run across the gym. Create enough tension that they have to lean forward and make quick steps, taking about 4-6 steps per mat. The runner should have to fight to get down the gym, but not be completely exhausted by the end. Here’s a video from CF Football explaining the banded sprint: 


Oak Strong (Day 4)


7 x Banded Sprint


Clean and jerks can be full or power cleans with a push press, push jerk, or split jerk as acceptable ways to get the bar overhead. (i.e. Grace style) To scale muscle-ups, do a 1:1 or 2:1 ratio of pull-ups and dips, depending on your proficiency in either movement. Scale for toes through rings should be V-ups or sit-ups.

5 rounds for time:
5 clean and jerks, 165/110#
5 muscle-ups
10 toes through rings


Work in teams of 2 alternating back and forth between the 3 movements.  Partner A completes a two hundred meter run then partner B follows.  Partner A completes 21 burpees then partner B completes 21 burpees.  Finally partner A completes 12 dead lifts and partner B completes 12 dead lifts, then you repeat for 2 additional rounds (total of 3)

In Teams of 2 – A:B Format

3 Rounds for Time of 200M Run

21 Burpees

12 Dead lifts (225/155)


Today we have a moderate length chipper style WOD. Athletes will start with a 1000M row as a buy in, once that is completed move through each movement completing all reps before heading to the next one. Scale toes to bar to knee raises, V-ups or sit-ups, but keep moving! The WOD ends with an all out 400M sprint, give it everything you have left. If its dark out, feel free to run this as (2) 200M runs.

Buy In 1000M Row
25 Toes to Bar
25 Box Jumps
25 Thrusters (45/33)
25 Push-ups
25 Sit-ups
400M Run


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