Posts By: Will

WOD Fri Oct 27, 2017

Part 1: Snatch 3×1 Full or power. Go heavy, or use light weight and practice technique. Part 2: EMOM for 5 minutes 3 position snatch + 2 overhead squats Focus on form. Omit the OHS if mobility is an issue. Then… Hang Power Snatch Toes to Bar 21/15/9 Option 1: 95/65 Option 2: 75/55 Modify more »

WOD Thu Oct 26, 2017

Part 1: Press or Bench Press 4×3 Short rest. Or use this time to practice shoulder to overhead technique. Then… In 6 minutes, perform: 15 burpees over the bar 15/12 cal row 25 shoulder to overhead 15/12 cal row AMRAP burpees over the bar Rest 6 minutes In 6 minutes, perform: 15/12 cal row 15 more »

WOD Wed Oct 25, 2016

Part 1: Clean 1-1-1 Full clean if you have good front rack mobility. Otherwise, do power cleans. Then… Laps 1/2/1/2/1/2 Squat Cleans 2/4/6/8/10/12 You may also row 150m/300m/150m/300m/150m/300m instead of running. Option 1: 135/95 Option 1.5: 115/75 Option 2: 95/65 Modify by doing power cleans. If you want to do full cleans but aren’t proficient more »

WOD Tue Oct 24, 2017

Part 1: Skills Practice/Warmup Practice one or more of the skills in the workout, or their modifications. Then… 1 minute pullups 1 minute pushups 1 minute box jumps 1 minute situps 1 minute double unders 1 minute rest 3 rounds Fight Gone Bad style. Write two scores on the board: 1) your total pullups, pushups, more »

WOD Mon Oct 23, 2017

Part 1: Back Squat 4×5 Short rest between sets. Focus on form. Then… Wallballs KB Swings 25/20/15/10/5 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45; heavy wallball Then (optional)… Burpees Pullups 15/12/9 Begin with 21/17 cal row End with 21/17 cal bike

WOD Fri Oct 20, 2017

Part 1: Front Squat 4×3 Or use this time to practice thrusters and/or front rack mobility. Then… Thrusters 3/6/9/12/15 Double Unders 10/20/30/40/50 Toes to Bar 3/6/9/12/15 Option 1: 95/65 Option 2: 75/55 Modify the thrusters by using dumbbells or kettlebells. Modify the toes to bar by doing hanging knee raises. Modify the DU by doing more »

WOD Thu Oct 19, 2017

Part 1: Snatch 1-1-1 Full or power. Go heavy, or use light weight and practice technique. If overhead squat mobility is an issue, spend some time working on it. Then… 8 power snatches 1 lap 10 front rack lunges 1 lap 12 box jumps 1 lap AMRAP in 20 minutes. Cap of 4 rounds. Option more »

WOD Wed Oct 18, 2017

In 11 minutes, perform: 15/12 cal row 10 bench presses 5 rounds Immediately followed by AMRAP calorie row Your score is the total AMRAP reps. If you don’t make it that far, your score is wherever you ended (e.g., 4+15). Option 1: 135/85 Option 2: 95/55 Option 3: 75/45 Option 1+: 155/95 Do in heats more »

WOD Tue Oct 17, 2017

Part 1: Back Squat 4×3 Short rest. Focus on form and speed. Then… Wallballs Situps Pullups 21/18/15/12/9/6/3 Modify the pullups by doing ring rows.

WOD Mon Oct 16, 2017

Part 1: Clean and Jerk 1-1-1 Or just get warmed up for the workout. Then… 10 burpees 21 deadlifts 10 burpees 18 hang power cleans 10 burpees 15 shoulder to overhead 10 burpees 12 clean and jerks 10 burpees Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more; burpees over the bar Then more »

WOD Fri Oct 13, 2017

Part 1: Power Clean warmup Go heavy if you want, but there’s not a lot of time due to the length of the WOD. Then… In 5 minutes, perform: 10 power cleans 45 wallballs AMRAP calories row or bike Rest 5 minutes In 5 minutes, perform: 10 power cleans 45/36 calories AMRAP wallballs Rest 5 more »

WOD Thu Oct 12, 2017

10 kb swings 10 box jumps 10 kb lunges (total) 10 pushups 10 kb Russian twists (total) AMRAP in 20 minutes Choose your own kb weight.

WOD Wed Oct 11, 2017

Part 1: Press or Bench Press 5×3 Short rest. Or use this time to practice push press and push jerk. Then… Shoulder to Overhead 9/12/15/12/9 Laps 1/2/3/2/1 or Row 150m/300m/450m/300m/150m Toes to Bar 9/12/15/12/9 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the toes to bar by doing situps 15/21/27/21/15

WOD Tue Oct 10, 2017

Part 1: Back Squat 5×3 Short rest. Then… Front Squats 3/6/9/12/15 Double Unders 10/20/30/40/50 Burpees 3/6/9/12/15 Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 Modify the DU by doing lateral jumps over the barbell or 2x single unders.

WOD Mon Oct 9, 2017

Part 1: Snatch 1-1-1 Full or power. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) Full or power, focus on form. Then… Power Snatch 1/2/3/4/5/6/7/8/9 Pullups 2/4/6/8/10/12/14/16/18 AMRAP in 10 minutes. Cap of 9 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Modify the more »

WOD Fri Oct 6, 2017

Part 1: Deadlift 5×2 Short rest. Or use this time to paractice deadlift technique, to include hinging at the hip and activation of the posterior chain. Then… 6 deadlifts 12 box jumps 6 deadlifts 12 burpees over the bar 3 rounds Option 1: 225/155 Option 2: 185/125

WOD Thu Oct 5, 2017

Part 1: Bench Press 3×10 Use a spotter. Then… 10 wallballs 20 Russian twists (total) 30 double unders AMRAP in 12 minutes. Cap of 7 rounds. Option 2: 60 single unders Option 1+: heavy wallball

WOD Wed Oct 4, 2017

400m run (3 laps) 20 kb swings 30 situps 20 pullups AMRAP in 22 minutes. Cap of 4 rounds. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Modify the run by rowing 450m. Modify the pullups by doing ring rows. Sorry Breakfast Club, but we don’t have many 60 degree days left.

WOD Tue Oct 3, 2017

Part 1: Back Squat 5×2 Short rest. Good form. Then… 12/10 cal row or bike 9 pushups 6 front squats AMRAP in 14 minutes. Cap of 7 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; 6 ring dips instead of pushups Option 1++: 3 muscle ups instead of pushups Combine options as needed.

WOD Mom Oct 2, 2017

Part 1: Clean and Jerk 1-1-1 Part 2: EMOM, for 5 minutes 3 position clean (high hang > low hang > floor) + 2 jerks Focus on technique, not weight. Then… Open 13.4 Clean and Jerks (135/95) Toes to Bar 3/6/9/12/15/18/21/etc. AMRAP in 7 minutes Option 2: 95/65; hanging knee raises Last done on Nov more »