Posts Categorized: WOD

WOD Mon Aug 20, 2018

Part 1: Clean and Jerk 3×1 Then… Clean and Jerks 21/15/9 Wallballs 30/20/10 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more; heavy wallball Then (optional)… 9 pullups 15/12 cals 21 situps 3 rounds Option 1: as written Option 2: 15 ring rows instead of pullups Option 1+: strict pullups (round 1); chest more »

WOD Fri Aug 17, 2018

Part 1: Snatch 3×1 Full or power. Then… 5 power snatches 2 laps 5 power snatches 30 toes to bar 5 power snatches 2 laps 5 power snatches 30 burpees over the bar 5 power snatches 2 laps 5 power snatches Option 1: 95/65 Option 2: 75/55 Option 3: 2x kb swings instead of snatches more »

WOD Thu Aug 16, 2018

Part 1: Press, Push Press, or Bench Press 4×3 Then… 15 pullups 20 walking lunges 25 squats 30 situps AMRAP in 16 minutes. Cap of 5 rounds.

WOD Wed Aug 15, 2018

Part 1: Clean 3×1 Full or power. From the floor or the hang. Then… Hang Power Cleans 4/7/10/13/16 Pushups 25/20/15/10/5 40 double unders after each round (200 total) Option 1: 95/65 Option 2: 75/55; 2x single unders Option 1+: 115/75 or more; ring dips 16/13/10/7/4 instead of pushups Option 1++: muscle ups 10/8/6/4/2 instead of more »

WOD Tue Aug 14, 2018

Part 1: warmup Workout takes almost a half hour. Get after it. Then… In 3 minutes, perform: 400m run, followed by AMRAP wallbals/burpees/box jumps/kb swings/cals 5 Rounds. Rest 3 minutes between rounds. Do a different exercise each round. Choose any order you wish. Your score is the total reps accomplished. Option 1: 55/35 Option 2: more »

WOD Mon Aug 13, 2018

Part 1: Back Squat 5×2 Or use this time to practice thrusters. Then… 20/16 cal row or bike 20 front squats (135/95) 20/16 cals 20 shoulder to overhead (115/75) 20/16 cals 20 thrusters (95/65) Option 1: as written above Option 2: 115/75 (front squats); 95/65 (shoulder to overhead); 75/55 (thrusters) Option 1+: 155/105; 135/95; 115/75 more »

WOD Fri Aug 10, 2018

Part 1: Deadlift 5/3/1+ Last set is for max reps. Or use this time to practice form and get warmed up for the workout. Then… 20 toes to bar 25 box jumps 30 deadlifts 25 box jumps 20 toes to bar Option 1: 185/125 Option 2: 135/95; hanging knee raises Option 1+: 225/155 Choose a more »

WOD Thu Aug 9, 2018

Part 1: Overhead Squat 4×3 Go heavy, or use this time to practice form and mobility. Then… Overhead Squats 15/12/9/6/3 Hand-Release Pushups 20/16/12/8/4 Calorie Row or Bike 25/20/15/10/5 (women 20/16/12/8/4) Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Option 1++: handstand pushups 10/8/6/4/2 instead of regular pushups Combine options as desired. Modify the OHS more »

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 »