Posts By: Will

WOD Thu May 11, 2017

Part 1: 1 mile run Go hard. If you don’t want to run, row 2k. Then… 25 thrusters (45/35) 1 lap 50 situps 1 lap 75 double unders 1 lap 2 rounds Option 2: 150 single unders per round Option 1+: 75/55 (or more) thrusters

WOD Wed May 10, 2017

Part 1: Clean 1-1-1 Full or power. Then… In 1 minute, perform: 3 power cleans 6 burpees AMRAP pullups 9 rounds. Rest 1 minute between rounds. Your score is the total pullups accomplished. Option 1: 135/95 Option 2: 95/65 Option 1+: full cleans; heavier weight if desired; strict pullups (rounds 1-2), chest to bar pullups more »

WOD Tue May 9, 2017

Part 1: Bench Press 20 unbroken If you got 20 easy last week, go up a decent amount. If you got 20 and it was hard, go up a little. If you got less than 20, stay where you were and get more reps. Then… 15 calories row or bike 12 toes to bar 9 more »

WOD Mon May 8, 2017

Part 1: Back Squat 20 unbroken If you got 20 easy last week, go up a decent amount. If you got 20 and it was hard, go up a little. If you got less than 20, stay where you were and get more reps. Then… EMOM, for 10 minutes: Even minutes: 10 kb swings AMRAP more »

WOD Fri May 5, 2017

Part 1: Athlete’s Choice If you missed a lifting day this week, do that. If you want to lift something else, do that. Otherwise, practice a skill or weakness, such as handstand pushups, pike pushups, and handstand holds against the wall. Then… 1 lab kb farmer’s carry 30 box jumps 1 lap kb farmer’s carry more »

WOD Thu May 4, 2017

In 5 minutes, perform: 3 laps 45 Russian twists (total) 35 walking overhead lunges (total) 25 wallballs 4 rounds Rest 1 minute between rounds Option 2: regular walking lunges (no overhead) Option 1+: heavier wallball If you complete the round in under 5 minutes, rest until time expires. If you complete a round, your score more »

WOD Wed May 3, 2017

Part 1: Snatch 1-1-1 Full or power. Part 2: EMOM, for 5 minutes: 3 position snatch (high hang > hang > floor) + (optional) 2 overhead squats Focus on mechanics. Then… Hang Power Snatches Burpees Over the Bar 10-1 AMRAP in 10 minutes. Cap of 10 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: more »

WOD Tue May 2, 2017

Part 1: Bench Press 20 unbroken If you’re new to lifting, modify this by doing 3×10 instead. Then… Shoulder to Overhead 15/30/45 Situps 20/40/60 Double Unders 30/60/90 Option 1: 115/75 (15); 95/65 (30); 75/55 (45) Option 2: 95/65 (15); 75/55 (30); 45/35 (45); 25/50/75 lateral jumps over the barbell instead of double unders

WOD Mon May 1, 2017

Part 1: Back Squat 20 unbroken reps Get good and warmed up, and then go as heavy as possible for 20 unbroken. Good form is essential. If you can no longer accomplish the reps with good form, stop. We will do this for four weeks. Start with something that will be challenging but you know more »

WOD Fri Apr 28, 2017

Part 1: Bench Press 3-3-3 Then… In 10 minutes, perform: 20 bench presses 60 calorie row 40 wallballs AMRAP double unders Option 2: single unders Cap of 250 DU or 500 single unders Choose a moderate to heavy weight for the bench press. It shouldn’t be unbroken, but it shouldn’t be more than 5 sets. more »

WOD Thu Apr 27, 2017

Part 1: Clean and Jerk 1-1-1 Then… 5 clean and jerks 15 pullups 5 clean and jerks 25 box jumps 5 clean and jerks 15 toes to bar 2 rounds Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; chest to bar pullups

WOD Wed Apr 26, 2017

Part 1: Front Squat 3-3-3 Then… 6 ring dips 12 back squats (135/95) 18 situps AMRAP in 12 minutes Option 2: 95/65; 9 box dips instead of ring dips Option 1+: 155/105; 3 muscle ups instead of ring dips; 9 GHD situps instead of regular situps Modify the ring dips by doing matator dips. No more »

WOD Tue Apr 25, 2017

OPT Repeatability Test 250m row 10 kb swings 10 burpees 10 kb swings 10 burpees 10 kb swings 250m row 3 rounds. Rest 12 minutes between rounds. Each round is maximum effort. Time all 3 rounds individually. Record your SLOWEST round time on the board, along with the number of seconds difference between each round’s more »

WOD Mon Apr 24, 2017

1 lap 1 round of Cindy / 1 round of DT (alternating) AMRAP in 21 minutes. Cap of 10 rounds. Option 1: 155/105 Option 2: 115/75 You may start with Cindy or DT, as long as you alternate in each subsequent round. One round of Cindy is: 5 pullups > 10 pushups > 15 squats more »

WOD Fri Apr 21, 2017

Part 1: Snatch 1-1-1 Full or power. Then… In 2.5 minutes, perform: 9 power snatches AMRAP burpee pullups (even rounds) / burpee box jumps (odd rounds) 4 rounds Rest 2.5 minutes between rounds Your score is the total AMRAP reps You may do the burpee pullups first or the burpee box jumps first, as long more »

WOD Thu Apr 20, 2017

Part 1: Athlete’s Choice If you want to lift, 3×10 deadlift or back squat are suggestions. Or work on a weakness or a skill, such as double unders, muscle ups, pistols, etc. Part 2: 4 minute AMRAP single unders Then… 15 toes to bar 30 thrusters (45/35) 100 double unders 30 thrusters 15 toes to more »

WOD Wed Apr 19, 2017

Part 1: 500m row or 1000m row Pick one and go hard. Part 2: Hang Power Clean warmup Go heavy if you want, but mostly just get warmed up. Then… 25 cal bike or 30 cal row 25 hang power cleans 25 cal bike or 30 cal row Option 1: 135/95 Option 2: 95/65 Option more »

WOD Tue Apr 18, 2017

Part 1: Bench Press 1-1-1 Or go light and fast. Then… 7 shoulder to overhead 10 pushups (odd rounds) / 15 situps (even rounds) 1 lap AMRAP in 16 minutes Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more You can start with pushups or situps as long as you alternate in each more »

WOD Mon Apr 17, 2017

Part 1: Front Squat 1-1-1 Go for a PR if you’re feeling strong. If not, use light weight and work on speed and explosiveness. Then… 9 deadlifts 35 box jumps 9 deadlifts 35 pullups 9 deadlifts 35 burpees 9 deadlifts 35 wallballs 9 deadlifts Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; jumps required more »

WOD Fri Apr 14, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Wallballs Barbell Ground to Overhead (75/55) Calorie Row 30/20/10 Also acceptable for RX is calorie bike 21/15/9 Power snatch or clean and jerk are both acceptable