Posts Categorized: WOD

WOD Fri June 29, 2018

Part 1: Front or Back Squat 3×8 Add weight each set if possible. Or just use this time to get warmed up for the workout. Then… Deadlifts 15/10/5 Box Jumps 21/15/9 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; jumps required Then… Front Squats 15/10/5 Double Unders 75/50/25 Option 1: 95/65 Option 2: 75/55 more »

WOD Thu June 28, 2018

Part 1: Snatch or Overhead Squat Spend a little time practicing or working on mobility. Then… Helen 400m run (3 laps) 21 kb swings (55/35) 12 pullups 3 rounds Modify the run by rowing 500m per round. Then (optional)… 30 Russian twists (20/14) (total) 20 situps 30 mountain climbers (total) 3 rounds

WOD Wed June 27, 2018

Part 1: Press or Bench Press 3×1 Or do 4×5 with lighter weight. Or use this time to practice push press and push jerk. Then… Shoulder to Overhead 4/8/12/16/20 Front Rack Lunges 4/6/8/10/12 Situps 5/10/15/20/25 Calorie Row or Bike 5/10/15/20/25 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Modify the lunges by more »

WOD Tue June 26, 2018

Part 1: Clean 3-3-3 Touch and go. Full or power. Then… 1 lap 3 power cleans 9 pushups 10 rounds Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; full cleans; 5 handstand pushups instead of 9 regular pushups Combine options as desired. Modify the run by rowing 150m per round. Modify the hspu by more »

WOD Mon June 25, 2018

Part 1: Back Squat 3×1 PR attempts are encouraged. If you’re not feeling it, do 4×5 with lighter weight. Then… Wallballs Toes to Bar Burpees 3/6/9/12/15/18/21 AMRAP in 14 minutes. Cap of 7 rounds. Option 1: as written above Option 2: hanging knee raises or situps Option 1+: heavy wallball Then (optional)… 15 kb swings more »

WOD Fri June 22, 2018

1 lap kb farmer carry 15 bench presses 20/16 cal row or bike 25 situps 30 Russian twists (20/14) 3 rounds. Rest as desired between rounds. Write your slowest and fastest rounds on the board. Do each round in heats so that everyone has a spotter on the bench. Option 1: 55/35 kb each arm; more »

WOD Thu June 21, 2018

Part 1: Overhead Squat Go heavy, or just use light weight and practice mobility, with just a PVC if necessary. Then… Nancy 400m run 15 overhead squats (95/65) 5 rounds Option 2: 75/55 Option 3: 10 kb swings and 10 kb goblet squats per round instead of OHS Modify by reducing the weight and/or the more »

WOD Wed June 20, 2018

Part 1: Clean 1-1-1 Full or power, from the floor or the hang. Focus on technique. Then… Hang Power Cleans Burpees Over the Bar 10-1 20 double unders after each round (200 total) Option 1: 95/65 Option 2: 75/55; 2x single unders Option 1+: 115/75; unbroken DU

WOD Tue June 19, 2018

Part 1: Back Squat 5×3 Short rest. Focus on form. Or use this time to practice thrusters. Then… In 10 minutes, perform 500m row 20 thrusters 500m row 15 thrusters 500m row AMRAP thrusters (cap of 20) Your score is the total thrusters completed, including the 20 and 15. If you get 20 thrusters in more »

WOD Mon June 18, 2018

300 (or The Spartan Workout) 25 pullups 50 deadlifts 50 pushups 50 box jumps 50 knees to elbows* 50 kb clean and press (25 per arm) 25 pullups Option 1: 135/95; 35/25 kb Option 2: 95/65; 35/25 kb; situps or hanging knee raises instead of knees to elbows Option 1+: 165/115; 55/35 kb * Technically more »

WOD Fri June 15, 2018

Partner WOD In groups of 2… 15 kb swings 18 situps 9 toes to bar 12 kb lunges (alternating r/l) 1 lap or 150m row AMRAP in 21 minutes Partners take turns doing exercises. One partner works while the other rests. All reps of an exercise must be completed before switching. If desired, one partner more »

WOD Thu June 14, 2018

Part 1: Back Squat 5-5-5+ Max reps on last set. Or use this time to practice handstand pushups and/or double unders. Then… Front Squats 15/12/9/6/3 Pushups 25/20/15/10/5 30 double unders after each round (150 total) Option 1: 115/75 Option 2: 95/65 Option 3: 75/55; 2x single unders Option 1+: 135/95; handstand pushups 15/12/9/6/3 Combine options more »

WOD Wed June 13, 2018

Part 1: Power Clean 3×1 Then… In 1 minute, perform: 10 power cleans AMRAP burpees over the bar / cal row or bike (alternating rounds) 10 rounds. Rest 1 minute between rounds. The power cleans decrease by 1 in each subsequent round. For example: 0:00 to 1:00 — 10 power cleans followed by AMRAP burpees more »

WOD Tue June 12, 2018

Part 1: Deadlift 5-5-5+ Max reps on last set. Then… 1 lap 9 wallballs 9 rounds Option 1+: heavy wallball Modify the run by rowing 150m per round.

WOD Mon June 11, 2018

Part 1: Press or Bench Press 5-5-5+ Last set is for max reps, Wendler style. Then… Pullups Box Jumps Shoulder to Overhead 3/6/9/12/15/18 AMRAP in 14 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the pullups by jumping or by doing ring rows. Then (optional)… In 4 minutes: more »

WOD Fri June 8, 2018

Part 1: Snatch 3×1 Full or power. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) + 2 overhead squats Focus on technique. Modify by omitting the overhead squats. Then… Open 15.1 15 toes to bar 10 deadlifts (115/75) 5 power snatches (115/75) AMRAP in 9 minutes Modify as more »

WOD Thu June 7, 2018

Part 1: Front Squat 5×2 Go heavy, or stay light and focus on speed and technique. Or use this time to practice overhead squats. Then… 21 back squats 9 burpee box jumps 15 back squats 15 burpee box jumps 9 back squats 21 burpee box jumps Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 more »

WOD Wed June 6, 2018

Part 1: Bench Press 4×5 Then… Tabata Tabata cal row or bike Rest 1 minute Tabata situps Rest 1 minute Tabata pullups Rest 1 minute Tabata pushups Option 2: ring rows instead of pullups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 more »

WOD Tue June 5, 2018

Part 1: Clean and Jerk 3×1 Then… 15 clean and jerks 3 laps 10 clean and jerks 2 laps 5 clean and jerks 1 lap 4 clean and jerks 1/2 (.5) lap 3 clean and jerks 1/2 lap 2 clean and jerks 1/2 lap 1 clean and jerk AMRAP in 12 minutes Your score is more »

WOD Mon June 4, 2018

Part 1: Back Squat 4×5 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)… 1 lap 10 burpees 10 pullups 3 rounds Option 1: chest to bar pullups Option 2: regular pullups Option 3: jumping pullups Option 1+: 5 muscle ups instead of pullups