W.O.D.

Everything listed under: powder springs

  • Friday 12/14/18


    For Time:
    12 Single Arm Push Press + Overhead Squat Right
    12 Single Arm Push Press + Overhead Squat Left
    12 GHDSU or Toes to Bar (Scale: V-Ups)
    11 Single Arm Push Press + Overhead Squat Right
    11 Single Arm Push Press + Overhead Squat Left
    11 GHDSU or Toes to Bar (Scale: V-Ups)
    10 Single Arm Push Press + Overhead Squat Right
    10 Single Arm Push Press + Overhead Squat Left
    10 GHDSU or Toes to Bar (Scale: V-Ups)
    etc....

    Keep going down by one each round until...

    1 Single Arm Push Press + Overhead Squat Right
    1 Single Arm Push Press + Overhead Squat Left
    1 GHDSU / Toes to Bar / V-Up

    KB or DB weight III-35/25, II-25/20, I-20/15

    *Push Press then OHS = 1 rep

    **SAFETY: The core movement is 78 reps total. Do not do 78 GHD Sit Ups if you've never done over 50 GHDSU in a workout. You can start on GHD then go to T2B or V-Ups


  • Thursday 12/13/18


    Row Conditioning
    8 Rounds (24 mins total)
    1 Min Moderate Pace (500m split pace - III-1:50/2:00, II-2:00/2:10, I-2:10/2:20)
    1 Min Hard Pace (500m split pace - III-1:40/1:50, II-1:50/2:00, 2:00/2:10)
    1 Min Very Light (just keep the rower moving)

    There is no score for this WOD, just focus on keeping pace the full minute and expanding your comfort zone.


  • Wednesday 12/12/18


    "Felix the Cat" (HERO WOD) *Wear a weight vest if able
    6 Rounds for Time
    9 Burpees
    9 Box Jumps (24"/20")
    9 Pull-Ups
    9 Thrusters (III-95/65, II-80/55, I-65/45)
    9 Toes-to-Bar

    This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

    "Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him." -via felixfund.org.uk

  • Tuesday 12/11/18


    Every 5 Minutes for 4 Rounds
    20 Back Squats III-165/115, II-135/95, I-110/75
    15 Kettle Bell Swings III-70/55, II-55/35, I-35/20
    10 Hang Squat Cleans (same bar weight)
     

    *Choose a weight that allows you to get at least 90 seconds rest between rounds 

    **Scale reps to 15, 10, 5 if absolutely needed  


  • Monday 12/10/18


    AMRAP in 20 mins:
    40 DUs (DU Scale that works best for you)
    15 Push Ups
    10 Wall Ball Clusters, 20/14 (III-Heavier)

    *Wall Ball Cluster = med ball squat clean then drive up into a wall ball shot. Catch the ball on the way down then start with the ball on the ground to go into the next rep.
    **For this WOD, letting the ball drop to the ground from the wall is a 
    no rep. Catch the ball then guide it down.



  • Friday 12/7/18


    1) For Time:
    20 Thrusters
    20 Sumo Deadlift High Pulls
    20 Jerks
    20 OHS
    20 Front Squats
    Every Minute on the minute complete 5 Burpees, starting at the 60 second mark.

    Weight for all movements
    III-115/75
    II-95/65
    I-75/55

    2) Midline/Rowing
    5 rounds NOT for time
    12 Second L-Sit (as high as you can get your feet)
    24/20 Calorie Row


  • Thursday 12/6/18


    Partner 5K

    5K Row for Time  

    -2 Partners, switch at any time until 5000 meters has been completed 

    -THE CATCH: Partner 1 rows while partner 2 statically holds a position (choose any from list.) Rowing can only occur when the partner is in a static hold. Partner 2 can stop the static hold (rowing stops immediately) and move to another static hold or change to rowing or just rest at any time.  

    STATIC HOLDS:

    -Weighted Wall Sit (plate(s) on lap) M-70#/W-45# 

    -Handstand Hold (preferably facing the wall) Scale: KB double waiter carry hold  

    -GHD Hold (parallel to the ground)

    -Plank with feet on a medball


    This video may not be the most exciting but it's gold! We row guys, might as well get good at it! PS-Every single person can gain a cue correction from this video. Check it out!

  • Wednesday 12/5/18


    Weight Vest Wednesday
    E3MOM x 7
    20 Bulgarian Split Squats
    10 Push Ups
    20 Side Plank Raises
    10 One Arm KB/DB Squat Clean III-55/35, II-40/25, I-25/15

    *Wear weight vest if able
    **Rest remaining of the 3 min round


  • Tuesday 12/4/18


    1. HSPU Skill Work
    or
    2k Row for Time

    2. AMRAP in 14 mins:
    2 Strict Pull Ups (LIII-Muscle Ups)
    4 Kipping Pull Ups (LIII-Strict Ring Pull Ups)
    6 Toes to Bar (LIII-T2Rings)
    2 Strict HSPU
    6 Kipping HSPU
    10 Burpees
    40 Double Unders

    *Goal is to not come off the bar or rings between the first 3 movements* LIII- Has to be Unbroken (Bar MU and so forth can be used if needed)


  • Monday 12/3/18


    Pause Deadlift
    Pause 3" off the ground for 3 seconds then finish deadlift*
    E2MOM for 14 mins:
    1 Deadlift starting at 50% of your 1RM
    then add M-20#/W-10# each lift

    *Goal here is to see what happens on your 1st pull. Does your butt shoot up? Does your back round? Do you get on your toes immediately? When we fix your 1st pull the rest shoot go much better and safer.
    **Goal also is to use this as a warm up for the WOD. So work on form and stop once you're feeling good with your form and back is feeling good. Don't overdo it here.

    3 Rounds:
    (20 min Time Cap)
    600m Run
    12 Deadlifts (III-255/165, II-205/135, I-155/105)
    12 Box Jump Overs (30"/24" or higher than normal)


  • Friday 11/30/18


    WOD (30 min time cap)
    7 rounds of:
    4 TnG Clean & Jerks (begin @ III-135/95, II-95/65, I-55/35)
    Run 200m
    4 Strict Pullups (scale: banded strict pull ups)
    3 Ring MU (scale: 8 Ring Dips)
    ******Rest 1:00 after each round******

    *Increase load on C&J by M-10#/F-5# each round until you cannot complete 4 reps, then lower weight by 10#/5# and complete the 4 touch and go reps. Any time you cannot complete a weight, go back to the previous weight and attempt.

    *Note which weight you ended with. RX=ending with 195/125


  • Thursday 11/29/18


    Skill Work:
    Rope Climbs
    Muscle Ups
    Strict Muscle Ups

    WOD
    18 min AMRAP:
    40m Right Arm KB/DB Carry
    10 Right Arm Suitcase Deadlifts
    40m Left Arm KB/DB Carry
    10 Left Arm Suitcase Deadlifts
    3 Rope Climbs

    KB: III-100 or 90/70, II-70/55, I-55/35
    40m = wall to wall and back