W.O.D.

  • Tuesday 11/13/18


    1) "One & a Quarter" Front Squats
    EMOM x 7
    3 Reps at 70-75% of your 1RM Front Squats

    2) Score is time it takes to complete the 30 Squat Cleans
    Every :90 Seconds x 5
    1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
    *Change weights after the squat clean, then rest.
    **Take your time between lifts. Not meant to be unbroken.

    Round 1 – 60% of your PC or SC max (whichever is lowest)
    Round 2 – 70%
    Round 3 – 75%
    Round 4 – 80%
    Round 5 – 85%

    Rest 1:30 (7:30-9:00) then

    30 Squats Cleans For Time (III-95/65, II-80/55, I-65/45)


  • Monday 11/12/18


    Attempt to PR your Unbroken DUs (SUs) *Benchmark Board

    *If you can do a million single unders but only have a few consecutive DUs currently, focus on your DU max. 



    FOR TOTAL TIME
    3 Rounds:
    30/24 Cal Row
    7 Ring Muscle Ups (Scale: 10 C2B Pull Ups)

    Rest 5 Minutes

    3 Rounds:
    15 Burpees
    7 C2B Pull Ups (Scale: 10 Pull Ups)

    Rest 5 Minutes

    3 Rounds:
    80 Double Unders (Scale: 80 Speed Steps)
    14 Dips

  • Friday 11/9/18


    “Triple Double”
    For Total Time
    Buy-In: 100 Double Unders (200 SUs or 2 mins DU Practice)
    Immediately Into…

    3 Rounds of:
    12 Power Snatches (III-75/55, II-65/45, I-55/35)
    4 Burpee Box Jump Overs (24/20)

    Rest 5 Minutes

    Buy-In: 100 Double Unders (200 SUs or 2 mins DUP)
    Immediately Into…

    3 Rounds of:
    8 Power Snatches (III-105/75, 85/65, I-65/45)
    4 Burpee Box Jump Overs (30/24)

    Rest 5 Minutes

    Buy-In: 100 Double Unders (200 SUs or 2 mins DUP)
    Immediately Into…

    3 Rounds of:
    4 Power Snatches (III-135/95, II-115/85, I-95/65)
    4 Burpee Box Jump Overs (36/30)

    *If you are scaling the box jump height, still increase the height each round



  • Thursday 11/8/18


    15 mins of Skill Progression Work then WOD



    2 Partner WOD

    Score is as Many Calories on the rower As Possible in 20 mins

    One partner rows, while the other partner does... 

    2 Rounds of 

    20 Rope Slams

    15 Barbell Bicep Curls* (45/33)

    10 Plyo Push Ups to Plate

     
    Switch when partner is done with the 2 rounds and continue until 20 mins has elapsed

    *Switch your grip often on the barbell curls - regular, wide, close



  • Wednesday 11/7/18


    4 Rounds for Time of: 

    40m Walking Lunges w/ KB in Suitcase Carry Position* (III-55/35, II-35/25, I-30/20)

    30 GHD Sit-Ups or 30 T2B (Scale: 30 V-Ups)

    30 One Leg Romanian Deadlifts w/ KB (same KB as lunge)

    30 KB Oblique Side Bends

    20 Pistol Squats


    *Hold KB by your side (this is to build stability in your obliques) switch anytime. 40m is wall to wall and back.



  • Tuesday 11/6/18


    Since most of us are human, disregard the RX weights for this WOD. Use the percentage of your max option. Treat every barbell movement as your 1RM. Focus, keep form, move with intention. Oh.... and GO HEAVY! This workout has a very specific desired stimulus that you will not get at 50% of your max. There is a WOD after King Kong but the focus are the heavy lifts in King Kong. Just do your best with what ya got on the 2nd WOD. Now go prove whatcha got!!!

    “KING KONG”
    3 Rounds for Time
    1 Deadlift (455/320lbs or 85% of your 1RM)
    2 Muscle-Ups (Scale: 4 pull ups + 4 dips)
    3 Squat Cleans (250/175lbs or 80% of your 1RM)
    4 Handstand Push Ups (Scale: Seated DB Strict Press)


    WOD
    3 Rounds for Time:
    15 Chest to Bar Pull-ups
    50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks
    15 Wallballs (30/20, heavier than normal)
    50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks

    Time Cap: 20 mins



  • Monday 11/5/18


    Bench Press 

    Find your 1 Rep Max





    5 Rounds for Time:

    20 Push Ups

    20 Sit Ups


    Every 2 minutes, stop and do 20 Mountain Climbers

    Time Cap: 10 mins 

  • Friday 11/2/18


    1. Tempo Front Squat
    Build to a Heavy Set of 2
    5 Second Down, 2 Second Pause

    2. *Start a clock and begin an attempt at each exercise every 2 minutes*
    3 Rounds of:
    Max unbroken reps of strict pull-ups (choose a scale that will give you 10+ reps. Scale to max hang on pull up bar if needed)
    Max reps of goblet squats in 30 seconds (III-70/55, II-55/35, I-35/25)
    Max-calorie row in 30 seconds
    Max unbroken L-sit hold for time

    *These are max effort attempts. Push yourself!


  • Thursday 11/1/18


    Skill work
    Choose from: Handstand Push Ups, Double Unders, Rope Climb, or Handstand Walk

    OR


    Make up yesterday's WOD

  • Wednesday 10/31/18


    WEIGHT VEST WEDNESDAY!
    Wear your weight vest for entire session

    Min 0-20 (when finished, rest remaining of the 20 mins)
    Rope Climb/Grip Conditioning
    5 Rounds For Time:
    200m Run
    3 Rope Climbs (scale: 15 Towel Ring Rows)

    At min 20
    AMRAP 15:
    30 Double Unders, 10 Dumbbell Power Cleans
    30 Double Unders, 10 Dumbbell Hang Squat Cleans
    30 Double Unders, 10 Dumbbell Push Presses
    30 Double Unders, 10 Dumbbell Push Up + Row
    30 Double Unders, 10 Dumbbell Thrusters

    DB Weight
    III-50/35, II-40/25, I-30/20



  • Tuesday 10/30/18


    For Time:
    50/35 Calorie Row
    35 Lateral Barbell Burpees
    35 Barbell Lunges (III-135/95, II-115/80, I-95/65)

    Rest 7 Mins

    For Time:
    50/35 Calorie Row
    35 Lateral Barbell Burpees
    35 Front Squats (III-135/95, II-115/80, I-95/65)

    Rest 7 Mins

    For Time:
    50/35 Calorie Row
    35 Lateral Barbell Burpees
    35 Back Squats (III-135/95, II-115/80, I-95/65)

    **All reps taken from the ground


  • Monday 10/29/18


    Halloween WOD is today - Don't forget your costume! Best Overall Costume and Best Homemade Costume win a prize!

    2 Partner Pumpkin Smash (pumpkin = med ball)
    3 Rounds for Time:
    400m Pumpkin Run (both partners run together, hand off pumpkin at any time)
    31 Weighted Push Ups each (45/25# plate on back - non working partner holds pumpkin in the bottom of an overhead squat (scale-hold out in front))
    31 Weighted Overhead Sit Ups each (touch plate to the ground overhead then sit up and raise plate overhead - non working partner stays in the bottom of the goblet squat holding pumpkin (pumpkin can only touch hands, can't rest on legs))
    31 Wall Ball Tosses each (stand 10' apart, squat and toss the med ball to your partner who squats with the ball and tosses it back)

    Time Cap: 31 mins


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