Posts By: Will

WOD Wed Aug 8, 2018

Part 1: Clean 1-1-1 Full or power. Then… 10 power cleans 2 laps 5 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 Option 1++: full cleans Combine options as desired. Modify the run by rowing 300m per round.

WOD Tue Aug 7, 2018

Part 1: Push Press 3×3 Go heavy, or use this time to practice push press and push jerk. Then… Shoulder to Overhead 3/6/9/12/15/18 Situps 5/10/15/20/25/30 Double Unders 10/20/30/40/50/60 AMRAP in 14 minutes. Cap of 6 rounds. The first 3 rounds (3/6/9) are strict presses. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; first 3 more »

WOD Mon Aug 6, 2018

Part 1: Back Squat 4×5 Then… 1 minute AMRAP wallballs 1 minute AMRAP burpees 1 minute AMRAP pullups 4 rounds. Rest 2 minutes between rounds. Option 2: ring rows Option 1+: heavy wallball; chest to bar pullups Then (optional)… 400m run 30 kb swings 45 situps Choose your own KB weight. Modify the run by more »

WOD Fri Aug 3, 2018

Part 1: Press or Bench Press 4×5 Then… 50/40 cal row or bike 75 wallballs 100 double unders In that order. You must also perform 3 laps kb farmer’s carry, which may be broken up however you wish, and may be performed at any time. Option 1: 55/35 each arm Option 2: 35/25 each arm more »

WOD Thu Aug 2, 2018

Part 1: Clean 1-1-1 Full or power. Then… 5 power cleans 15 pullups 5 power cleans 25 box jumps 5 power cleans 15 toes to bar 2 rounds Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105

WOD Wed Aug 1, 2018

Part 1: Front Squat 4×3 Then… 6 ring dips 12 back squats (135/95) 18 situps AMRAP in 12 minutes. Cap of 6 rounds. Option 2: 95/65; 9 box dips instead of ring dips Option 1+: 155/105; 3 muscle ups instead of ring dips Modify the ring dips by doing matator dips. No bands on the more »

WOD Tue July 31, 2018

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 July 30, 2018

1 lap 1 round of Cindy / 1 round of DT (alternating) AMRAP in 21 minutes. Cap of 10 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 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 more »

WOD Sat July 28, 2018

Nick and Ryan 2 laps kettlebell farmer’s carry, followed by: 5 strict pullups 7 box jumps 7 deadlifts (155/105) 6 front squats (155/105) 3 shoulder to overhead (155/105) 9 burpees 5 rounds This is the 5th Annual Nick and Ryan Hero workout, done to honor fallen Rapid City Police Officers Nick Armstrong and Ryan McCandless, more »

WOD Fri July 27, 2018

Part 1: Snatch 3×1 Full or power. From the hang or the floor. Then… Power Snatches 9/7/5 Wallballs 15/12/9 Rest 2 minutes Wallballs 15/12/9 Toes to Bar 12/9/6 Rest 2 minutes Power Snatches 9/7/5 Toes to Bar 12/9/6 Your time is the total time elapsed, including the rest. Option 1: 95/65 Option 2: 75/55; hanging more »

WOD Thu July 26, 2018

Part 1: Bench Press 3×10 Use dumbbells if desired. Then… 20 situps 15 kb swings 20 walking overhead lunges (20/14) 15 pushups 20 Russian twists (20/14) AMRAP in 20 minutes Option 1: 55/35 Option 2: 35/25; 14/10 wallball Option 1+: 70/45; heavy wallball

WOD Wed July 25, 2018

Part 1: Front Squat 4×3 Add a 2 second pause at the bottom if desired. Or use this time to just get warmed up and practice form. Then… In 2 minutes, perform: 10 front squats 40 double unders AMRAP calorie row or bike 5 rounds. Rest 2 minutes between rounds. Your score is the total more »

WOD Tue July 24, 2018

Part 1: Clean 3×1 Full or power. Then… Power Cleans 3/5/7/9/11 Burpees Over the Bar 3/7/11/15/19 Pullups 3/6/9/12/15 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; chest to bar pullups Option 1++: muscle ups 2/4/6/8/10 instead of pullups

WOD Mon July 23, 2018

Part 1: Back Squat 20 unbroken Last week. Go big. Then… Shoulder to Overhead 7/14/21/14/7 Box Jumps 7/14/21/14/7 Laps 1/2/3/2/1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the run by rowing 150m/300m/450m/300m/150m Then (optional)… KB Swings Calorie Row/Bike/Ski 21/15/9 Option 1: 70/45 Option 2: 55/35 Option 1+: 70/45

WOD Fri July 20, 2018

Part 1: Clean and Jerk 3×1 Go heavy, or just get warmed up and practice technique. Then… Grace 30 clean and jerks (135/95) Then (optional)… 1 lap kb farmer’s carry 20 cals (row, bike, or ski) 3 rounds Option 1: 55/35 each arm Option 2: 35/25 each arm Option 1+: 70/45 each arm No running more »

WOD Thu July 19, 2018

2 laps 10 burpee box jumps 10 toes to bar AMRAP in 20 minutes Option 2: hanging knee raises Modify the run by rowing 300m.

WOD Wed July 18, 2018

Part 1: deadlift warmup Practice the movement. Focus on hip hinge and hamstring flexibility/mobility. If you want to go heavier, do 3×5+ (last set is for max reps). Then… Deadlift 1/2/3/4/5/6/7/8 Wallballs 4/6/8/10/12/14/16/18 Option 1: 225/155 Option 2: 165/115 Option 1+: 255/175 or more; heavy wallball Modify by starting the wallballs at 2 (2/4/6/8/10/12/14/16).

WOD Tue July 17, 2018

5 bench presses 200m row AMRAP in 10 minutes Option 1: 135/85 Option 2: 95/55 Option 1+: 155/95 or more Do in heats so everyone has a spotter. Then… 6 pushups 9 situps 12 jumping lunges AMRAP in 7 minutes Modify the lunges by doing alternating lunges without jumping, or by doing air squats or more »

WOD Mon July 16, 2018

Part 1: Back Squat 20 unbroken Week 3 of 4. Add weight from last week. Then… KB Swings Pullups 18/15/12/9/6/3 30 double unders between rounds (150 total) Option 1: 55/35 Option 2: 35/25 Option 1+ 70/45 Modify the DU by doing 2x single unders Then (optional)… 1 minute max thrusters 1 minute max burpees 1 more »

WOD Fri July 13, 2018

Part 1: Clean and Jerk 3×1 Then… 15 clean and jerks 35 box jumps 15 clean and jerks 35 wallballs 15 clean and jerks Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Then (optional)… Run 1 mile