Posts By: Will

WOD Mon Aug 28, 2017

Part 1: Back Squat 3×10 A little heavier than last week if possible with good form. Then… Helen 400m run (3 laps) 21 kb swings (55/35) 12 pullups 3 rounds Then… 30 Russian twists (20/14) (total) 25 situps 30 mountain climbers (total) 3 rounds

WOD Fri Aug 25, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1 Full snatch if you can. Otherwise, work on power snatches and OHS mobility. Then… 10 power snatches 25 double unders 15 overhead squats 35 double unders 3 rounds Option 1: 95/65 Option 2: 75/55 Option 3: front squats instead of OHS; 2x single unders instead of DU Option more »

WOD Thu Aug 24, 2017

Part 1: Handstand Pushups Practice the movement or its modifications, such as handstand holds, pike pushups with feet on a box, and wall climbs. If you’re comfortable with handstand pushups, work on kipping, or handstand walks, or lift. Deadlift 5×5 is a suggestion. Then… 3 handstand pushups 5 burpee box jumps 7 toes to bar more »

WOD Wed Aug 23, 2017

Part 1: Power Clean 1-1-1 Part 2: EMOM, for 5 minutes 3 touch-and-go power cleans Heavy or light, focus on form. Then… 45/40 calorie row or bike (45 men / 40 women) 30 power cleans 45/40 calorie row or bike AMRAP burpees AMRAP in 10 minutes Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 more »

WOD Tue Aug 22, 2017

Part 1: Bench Press 5×3 Short rest between sets. Then… Shoulder to Overhead 20/16/12/8/4 Alternating Back Rack Lunges 20/16/12/8/4 (total) Laps 1/2/3/2/1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75

WOD Mon Aug 21, 2017

Part 1: Back Squat 3×10 Add weight each set if possible. Then… 40 wallballs 30 pullups 40 pushups 50 situps 40 kb swings 20 wallballs 15 pullups 20 pushups 25 situps 20 kb swings Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Fri Aug 18, 2017

Part 1: Power Clean 1-1-1 Or go light and practice technique. Then… Power Cleans 1/3/5/7/9/11 Toes to Bar 3/6/9/12/15/18 Wallballs 5/10/15/20/25/30 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 165/115 or more

WOD Thu Aug 17, 2017

In 4 minutes, perform: 3 laps AMRAP 1) box jumps; 2) pushups; 3) situps; 4) calorie row; 5) calorie bike 5 rounds. Rest 1 minute between rounds. Each round you perform one of the exercises. They can be done in any order, as long as you do one round of each. Coordinate with others to more »

WOD Wed Aug 16, 2017

Part 1: Clean and Jerk or Snatch 1-1-1 Go heavy, or stay light and practice technique. Part 2: EMOM, for 5 minutes 3 position snatch + 2 overhead squats Or… 3 position clean + 2 jerks Focus on form. Then… 21 shoulder to overhead 21 burpees over the bar 15 hang to overhead 15 burpees more »

WOD Tue Aug 15, 2017

Part 1: Deadlift 4×3 Short rest between sets. Then… Calorie Row or Bike 5/10/15/20/25/30 Double Unders 20/40/60/80/100 Deadlifts 3/6/9/12/15 AMRAP in 14 minutes. Cap of 5+30. Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155 Modify the DU by doing 2x single unders.

WOD Mon Aug 14, 2017

Part 1: Front Squat 5×3 Short rest. Focus on form and speed. Add a 2 second pause if desired. Then… 15 back squats 15 pullups 4 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more Modify the pullups by doing ring rows.

WOD Fri Aug 11, 2017

20 bench presses 1 lap kb farmer carry 35 calorie bike 1 lap kb farmer carry 50 pushups Option 1: bodyweight bench (men) / .75 bodyweight bench (women); 70/45 kb (each arm) Option 2: .8 bw (men) / .6 bw (women); 55/35 kb (each arm) Do in heats or stagger start so that everyone has more »

WOD Thu Aug 10, 2017

Part 1: double under practice Go for a consecutive PR or just practice technique and efficiency. Then… 10 wallballs 10 toes to bar 50 double unders 10 wallballs 20 situps 100 single unders AMRAP in 20 minutes Modify the toes to bar by doing hanging knee raises. Modify the DU by doing fewer reps. Option more »

WOD Wed Aug 9, 2017

Part 1: Clean and Jerk, Clean, or Power Clean 1-1-1 Then… 21 deadlifts 21 box jumps 15 power cleans 15 box jumps 9 clean and jerks 9 box jumps Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; box jump overs instead of box jumps (jumping required but you may step down) Use more »

WOD Tue Aug 8, 2017

Part 1: Press or Bench Press 5×3 Short rest. Then… Shoulder to Overhead Pullups 1-10 1 lap AFTER each round (10 total) Cap of 15 minutes Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more; chest to bar pullups Modify the run by rowing 150m per round

WOD Mon Aug 7, 2017

Part 1: Pause Back Squat 3×3 3 second pause at the bottom. Strive for perfect form. If mobility is an issue, reduce the weight AND the range of motion, as necessary. Then… In 5 minutes, perform: 30/25 calorie row (30 men / 25 women) 20 front squats AMRAP burpees over the bar Rest 5 minutes more »

WOD Fri Aug 4, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1 Part 2: EMOM, for 5 minutes: 3 position snatch + 2 overhead squats As heavy as possible and desired, with the focus on form and technique. Omit the OHS if flexibility is a problem. Then… 7 power snatches 5 overhead squats 3 strict pullups AMRAP in 10 minutes more »

WOD Thu Aug 3, 2017

Part 1: run 1 mile If you don’t want to run, row 2k instead. Then… Laps 3/2/1 Knees to Elbows 21/14/7 Box Jumps 21/14/7 Then (optional)… 200 mountain climbers (total) 200 flutter kicks (total) In that order.

WOD Wed Aug 2, 2017

Part 1: Back Squat 5×3 Short rest between sets. Then… 15 burpees over the bar 20 wallballs 15 deadlifts 15 burpees over the bar 20 wallballs 20 hang power cleans 15 burpees over the bar 20 wallballs 25 shoulder to overhead Option 1: 185/125 (deadlift); 135/95 (hpc); 95/65 (sto) Option 2: 135/95; 95/65; 75/55 Option more »