Okay... call me lazy, call me schizo but I'm taking a break from programming and going off the reservation for a few weeks and doing some good ole fashioned bodybuilding training. I'll be following an old template I did a couple of years ago for the next 4 weeks with some modification.
http://www.bodybuilding.com/fun/docs/2014/arnoldblueprint_mass_phaseone-v1.1.pdf
Mondays - Chest/Triceps/Abs
Tuesdays - Shoulders/Traps/Rear Delts
Wednesdays - Back/Biceps/Abs + Tabata
Thursdays - Legs
Fridays - Long WOD or Hero WOD
Saturdays - Swim + Mobility
More details can be found here:
http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html
Gene will continue to post traditional WODs. Or if your looking for WOD ideas... check out
Crossfit Mayhem or Crossfit Madison
If you are looking to compete in the Open next year then Competitors WOD is a good box to follow.
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