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WOD for Thursday, 140424

WOD for Thursday, 140424

KWOD

Kihon – Ten No Kata Omote, 30 min. Perform each technique twice on each side (4x total) before moving to the next technique. If you don’t practice Ten No Kata, chose 10 basic techniques.

SCWOD

A) Power Clean – 5 x 3, 2.5 – 5# heavier than 140402
B) Deadlift – 3 x 5, 2010, 5# heavier than last week

- then -

EMOM for 12 min., alternate between:

1) 5 Thrusters @ 115#
2) 5 DB Upright Row @…

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WOD for Thursday, 140424

KWOD

Kihon – Ten No Kata Omote, 30 min. Perform each technique twice on each side (4x total) before moving to the next technique. If you don’t practice Ten No Kata, chose 10 basic techniques.

SCWOD

A) Power Clean – 5 x 3, 2.5 – 5# heavier than 140402
B) Deadlift – 3 x 5, 2010, 5# heavier than last week

- then -

EMOM for 12 min., alternate between:

1) 5 Thrusters @ 115#
2) 5 DB Upright Row @ 50#/hand

- then -

Tabata Halo Chop – 8 rounds, 20s on, 10s off, 24kg

WOD for Thursday, 140424 was originally published on DIE GOING FORWARD

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WOD for Wednesday, 140423

WOD for Wednesday, 140423

KWOD

Kata – Choose one. Perform 3 – 5 slowly but with focus. Choose 1 or 2 series from that kata to focus on. Repeat/study those series for 30 min.

SCWOD

A) Bear Complex – Perform 3 rounds of 7 complexes, increasing each round to a moderate load (not heavy). Rest no more than 60s between rounds.

- then -

4 rounds for time of:

100m Shuttle Sprint (2x50m)
100 Mountain Climbers (both sides = 1 rep)
1…

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WOD for Wednesday, 140423

KWOD

Kata – Choose one. Perform 3 – 5 slowly but with focus. Choose 1 or 2 series from that kata to focus on. Repeat/study those series for 30 min.

SCWOD

A) Bear Complex – Perform 3 rounds of 7 complexes, increasing each round to a moderate load (not heavy). Rest no more than 60s between rounds.

- then -

4 rounds for time of:

100m Shuttle Sprint (2x50m)
100 Mountain Climbers (both sides = 1 rep)
100m Farmer Carry @ heaviest poss.

Rest 1:1

WOD for Wednesday, 140423 was originally published on DIE GOING FORWARD

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WOD for Tuesday, 140422

WOD for Tuesday, 140422

KWOD

Kihon – 30 min. moving basics. Build from single technique to three step combinations (ex.: front punch, front punch + reverse punch, block + front punch + reverse punch).

SCWOD

A) Floor Press – 5 x 5, 3111, 2.5# heavier than last week, rest 90s between sets
B) Dips – 3 x ME, 30X0

- then -

6 rounds of:

4:00 run at ~80%, 15s sprint (all out), 1:00 walk

- then -

Walk/Recovery 5:00

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WOD for Tuesday, 140422

KWOD

Kihon – 30 min. moving basics. Build from single technique to three step combinations (ex.: front punch, front punch + reverse punch, block + front punch + reverse punch).

SCWOD

A) Floor Press – 5 x 5, 3111, 2.5# heavier than last week, rest 90s between sets
B) Dips – 3 x ME, 30X0

- then -

6 rounds of:

4:00 run at ~80%, 15s sprint (all out), 1:00 walk

- then -

Walk/Recovery 5:00

WOD for Tuesday, 140422 was originally published on DIE GOING FORWARD

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WOD for Monday, 140421

WOD for Monday, 140421

KWOD

Kata – Pick 5. Complete 3 slow + 3 full speed of each.

SCWOD

A) Back Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. between sets
B) RFESS – 3 x 8 – 10 each side, 30X0, heaviest poss., rest 30s between sides, rest 90s between sets

- then -

For time, 5 rounds of:

3 Wall Walks
30 UB Double Unders

- then -

Tabata Russian Twists (45#) + Supermans
8 rounds, alternate between twists and…

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WOD for Monday, 140421

KWOD

Kata – Pick 5. Complete 3 slow + 3 full speed of each.

SCWOD

A) Back Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. between sets
B) RFESS – 3 x 8 – 10 each side, 30X0, heaviest poss., rest 30s between sides, rest 90s between sets

- then -

For time, 5 rounds of:

3 Wall Walks
30 UB Double Unders

- then -

Tabata Russian Twists (45#) + Supermans
8 rounds, alternate between twists and super mans each round.

WOD for Monday, 140421 was originally published on DIE GOING FORWARD

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WOD for Friday, 140418

WOD for Friday, 140418

Quality is that which emerges from the true core of a person when they are willing and in position to express it. It emerges from the True Self, which is not the same as the  small ego self with which people tend to identify.

We can discern quality because it carries a resonance with that which is true within us. This requires a level of perception beyond mere intellectual grasping, which tends…

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WOD for Friday, 140418

Quality is that which emerges from the true core of a person when they are willing and in position to express it. It emerges from the True Self, which is not the same as the  small ego self with which people tend to identify.

We can discern quality because it carries a resonance with that which is true within us. This requires a level of perception beyond mere intellectual grasping, which tends not to be seen as valid by those trained in strict rational traditions.

But anyone who has known instinctually how to make the right next stroke of the brush, speak the right next word, or make the right next move, has done so by acting with a level of perception that is resonant with both training and habit, but also subtle awareness of this deeper essence, and is not merely doing a rational calculation in their head… We do the right thing, the quality thing, because we love to… ~ William Isaacs (via this great post)

KWOD

Kihon – Accumulate 100 strikes, 100 blocks, 100 kicks, and 100 two-technique combinations (your choice).

SCWOD

A) Front Squat – 5 x 5, 30X0, 80% of 1RM, rest 60s
B) Floor Press – 5 x 5, 3111, 80% of 1RM, rest 60s
C) Push-Up – 3 x ME, rest 60s between sets

- then -

4 rounds for time of:

10 KB Swings (overhead)
10 Box Step-ups, left side @ 20″ (KB racked in left arm)
10 KB Swings (overhead)
10 Box Step-ups, right side @ 20″ (KB racked in right arm)
400m Run

- then -

Farmer Carry – 100m x 4, rest 30s, heaviest poss.

Post loads, times, and training notes to comments.

WOD for Friday, 140418 was originally published on DIE GOING FORWARD