W.O.D.

Everything listed under: powder springs

  • Monday 10/3/16


    Teams of 2, AMRAP in 25 mins:
    9 Rope Climbs
    40 Clean and Jerks
    30 HSPU
    40 Power Snatches
    160 DU (320 SU)
    40 Overhead Squats

    III-75/55, II-65/45, I-55/35

    Today is a great time to practice this technique that I talk about all the time since it's such a light weight today. I want to see EVERYONE doing it today.

    Some different perspectives on T2B. Try them out!


  • Wednesday 9/28/16


    1. Back Squat

    5 reps at 80%

    3 reps at 85%

    1 rep at 90%


    2. WOD

    Min 1-3: 10 Push Ups + 12 Back Squats (III-135/95, II-115/75, I-95/65)

    Min 4: Rest

    Min 5-7: 10 Push Ups + 10 Back Squats (III-155/105, II-135/95, I-115/75)

    Min 8: Rest

    Min 9-11: 10 Push Ups + 8 Back Squats (III-185/125, II-155/105, I-135/85)

    *If 10 Push Ups are not allowing you to finish the Back Squats then lower the PU reps


    LIII Version

    Min 1-3: 4 Muscle Ups + 12 Back Squats (155/105)

    Min 4: Rest

    Min 5-7: 4 Muscle Ups + 10 Back Squats (185/125)

    Min 8: Rest

    Min 9-11: 4 Muscle Ups + 8 Back Squats (225/155)

  • Tuesday 9/27/16


    1. Snatch or Clean
    Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
    *Doubles are touch and go. Heavy doesn't mean max!

    2. "Annie on the Run"
    For Time:
    50-40-30-20-10
    Double Unders (2:1 SUs)
    Sit Ups (LIII-GHD Sit Ups) 
    *LIII ONLY-This is high volume GHDSUs

    200 Meter run between each set

  • Monday 9/26/16


    1. For Time:
    500m Row
    *All out, 100% effort!

    2. For Time:
    21 Deadlifts (III-255/175, II-215/145, I-175/125)
    21 Box Jumps (30"/24")
    *
    21 Ring Dips
    21 Cal Row
    21 Ring Dips
    21 Box Jumps
    21 Deadlifts 

    *Go a little higher than normal if scaling. Even if it's adding a 25" plate on top of your normal box. 


    This is the best rowing video I've seen. Maybe it'd be good to watch it. ;-)


    500m Row in 1:11.9


  • Saturday 9/24/16


    1. Find your 1RM Snatch or Clean

    2. 3x Partner Diane (1 partner works at a time)
    21-15-9
    Deadlift (III-225/155, II-185/125, I-155/105)
    Deficit HSPU (3")

    then

    21-15-9
    Deadlift (III-185/125, II-155/105, I-125/85)
    HSPU

    then

    21-15-9
    Deadlift (III-135/95, II-115/85, I-95/65)
    HSPU w/ 1 abmat

    *Scale HSPU by doing your version of hardest HSPU then easier each round. Or Strict DB Press with heaviest then lighter each round.

  • Friday 9/23/16


    1. Find your 1RM Strict Press


    2. 2 Partner WOD

    AMRAP in 14 mins:

    4 Partner Tire Flips (LIII-8 Partner Tire Flips)

    200m Run

    15 Push Ups (Scale: Hands of tire, LIII-Decline Push Ups with feet on tires)

    *All movements are completed by both partners at the same time. Partners lift heavy tire together, run together and each do 15 push ups simultaneously.

  • Thursday 9/22/16


    1. EMOM x 20

    Min 1: AMRAP of Rope Climbs (Sub-Towel Ring Rows)

    Min 2: AMRAP of GHDSUs (Sub: V-Ups)

    Min 3: AMRAP of Rope Slams (2 hands slam at same time = 1 Rep)

    Min 4: Rest


    2. Skill Work of your choice or complete a day of the gymnastic strength program

  • Wednesday 9/21/16


    1. "Karen"

    For Time:

    150 Wall Balls


    2. 1000m cool down Row then mobility



  • Tuesday 9/20/16


    1. Row Conditioning
    4 x 500m Row
    *Stay within 5 secs on each row

    2. CF Team Series Event 2
    For Time:
    100 double-unders (200 SU)
    25 toes-to-bars
    25 deadlifts (III-225/155, II-185/125, I-155/105)
    50 box jump overs (24”/20”)

    *Time cap: 10 mins. This is a "pace but severely limit rest” WOD. See what your body can do and go hard!


  • Monday 9/19/16


    "Curtis P"

    100 Reps for Time (Time Cap: 40 mins)

    1 Rep = 1 Power Clean + Left Lunge + Right Lunge + 1 Push Press 

    *Use 55% of your Body Weight (Scale: If you need to go lighter, do so!)


  • Saturday 9/17/16


    Team 400m Relay Sprints x 10 rounds
    Rest 1 Min between Rounds
    *Partner 1 sprints 200m then tags partner 2 who sprints 200m
    *Try to keep your team's fastest and slowest 400m time within 20 seconds of each other (LIII-within 10 secs)
    *If your team is finishing 400m in more than 2.5 mins then bring it down to 8 rounds total

    Death by Partner Push Ups (2 partners)
    1st Min: 4 Push Ups
    2nd Min: 8 Push Ups
    3rd Min: 12 Push Ups
    4th Min: 16 Push Ups
    5th Min: 20 Push Ups
    continue to add 4 reps each min until your team cannot do the prescribed amount of push ups
    *1 partner works at a time. Each push up completed counts as 1 and partners DO NOT have to alternate push ups nor do they have to split the reps evenly. One can pick up slack when needed.


  • Friday 9/16/16


    Back extension (top) and Hip Extension (bottom)


    27-21-15-9 for Time of:

    Clean & Jerks (III-95/65, II-80/55, I-65/45)

    Russian Twists w/ Med Ball (20#/14#) *both sides=1 rep

    Hip Extensions (Sub-Superman)