WOD Thu Feb 2, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your Training Max. Recalculate percentages above based on new Training Max.

Then…

9 calories row or bike
15 situps
12 wallballs

AMRAP in 16 minutes

If you biked on Wednesday, row today.

No comments.

WOD Wed Feb 1, 2017

Part 1: Clean and Jerk 1-1-1

Then…

21 deadlifts
30 calories row or bike
15 power cleans
20 cals
9 clean and jerks
10 cals

Option 1: 155/105
Option 2: 115/75
Option 1+: 165/115 or more

No comments.

WOD Tue Jan 31, 2017

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

Shoulder to Overhead
Burpee Pullups

15/12/9/6/3

Option 1: 115/75; chest to bar pullups
Option 2: 95/65; regular pullups
Option 1+: 135/95 or more; chest to bar pullups

No comments.

WOD Mon Jan 30, 2017

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your Training Max. Recalculate percentages above based on new Training Max.

Then…

Pushups 5/10/15/20/25/30
Double Unders 10/20/30/40/50/60
Back Squats 5/10/15/20/25/end

AMRAP in 15 minutes. Max score is 5+90 — if you get that, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Modify the DU by doing 2x single unders.

Then (optional WOD of the week)…

12 wallballs
9 pullups

3 rounds

No comments.

WOD Fri Jan 27, 2017

Part 1: Push Press 3-3-3

Light to moderate weight. Focus on speed.

Then…

20 bench presses
25 wallballs
30 cal row or bike
35 wallballs

In that order.

Option 1: 155/95
Option 2: 115/75
Option 1+: 185/105

Do in heats so everyone has a spotter.

If you rowed on Tuesday, bike today. If you biked on Tuesday, row today.

Repeat if desired.

No comments.

WOD Thu Jan 26, 2017

Part 1: KB Overhead Squat

Stay light and practice mobility. You may also use a barbell if you’d like.

Then…

8 kb overhead squats (4r/4l)
9 pushups
10 kb front-rack lunges (total)
11 kb sumo deadlift high pulls
12 double unders

AMRAP in 20 minutes

Add 2 reps to the DU in each subsequent round.

Option 2: kb goblet squats instead of overhead squats; lateral jumps over the kb instead of DU

Choose your own kb weight.

No comments.

WOD Wed Jan 25, 2017

Part 1: Snatch 1-1-1

Full or power, from the hang or the floor.

Then…

10 thrusters
15 hang power snatches
20 toes to bar
25 box jumps
60 situps
25 box jumps
20 toes to bar
15 hang power cleans
10 thrusters

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; begin and end with 5 muscle ups

Combine options as desired.

No comments.

WOD Tue Jan 24, 2017

Part 1: 5×3 pause bench press

Light to moderate weight. Two second pause at the bottom. Focus on speed on the way up. Short rest (60-90 seconds) between sets.

Maintain tension in the bar and your body during the pause. Don’t just let it sink into you.

Then…

In 2 minutes, perform:

5 deadlifts
15 burpees
AMRAP cal row or bike

Rest 2 minutes

In 2 minutes, perform:

5 deadlifts
15 cal row or bike
AMRAP burpees

Rest 2 minutes

3 rounds

Your score is the total AMRAP reps accomplished.

Option 1: 225/155
Option 2: 165/115
Option 1+: 275/185; burpees over the bar

Modify by reducing the reps from 15 to 12 or 10.

No comments.

WOD Mon Jan 23, 2017

Part 1: 5×3 pause front squats

Light to moderate weight. Two second pause at the bottom. Focus on speed on the way up. Short rest (60-90 seconds) between sets.

It’s deload week for Wendler. We will be doing speed work instead, but you can use this time to work on flexibility and mobility if you’d prefer.

Then…

15 front squats
20 pullups
15 shoulder to overhead

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or 135/95

Then (optional WOD of the week)…

12 calories
12 burpees

3 rounds

No comments.

WOD Fri Jan 20, 2017

Part 1: Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

10 wallballs
25 double unders

AMRAP in 12 minutes

Begin with a 45 cal row or bike

If you biked on Thursday, row today.

If you rowed on Thursday, bike today.

No comments.

WOD Thu Jan 19, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

KB Swings 3/6/9/12/15/18/21
Calorie Row or Bike 3/6/9/12/15/18/21
Situps 4/8/12/16/20/24/28

AMRAP in 16 minutes. Cap of 7 rounds.

Choose your own KB weight.

If all rowers are occupied, you may begin your situps and take a rower when one is available.

No comments.

WOD Wed Jan 18, 2017

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes, 3 position clean (high hang > hang > floor) + 2 jerks

Focus on form.

Then…

Power Cleans
Chest to Bar Pullups
Ring Dips

21/15/9

Option 1: 135/95
Option 2: 95/65; all regular pullups; all regular pushups
Option 1+: 14/10/6 muscle ups instead of pullups and pushups

Combine options as necessary to get the best workout for you.

No comments.

WOD Tue Jan 17, 2017

Part 1: Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Shoulder to Overhead
Box Jumps
Knees to Elbows

3/6/9/12/15/12/9/6/3

AMRAP in 15 minutes

Cap of 9 rounds. If you complete 9 rounds, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

No comments.

WOD Mon Jan 16, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

1+! Get after it!

Then…

10 burpees
30 front squats
15 burpees
45 back squats
20 burpees
60 air squats
25 burpees

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Then (optional WOD of the week):

5 minute AMRAP calorie row or bike

No comments.

WOD Fri Jan 13, 2017

Part 1: Bench Press 3 (70%) – 3 (80%) 3+ (90%)

Then…

In 5 minutes, perform:

25 db or kb thrusters
25 toes to bar
AMRAP calorie row or bike

Rest 5 minutes

In 4 minutes, perform:

20 calorie row or bike
20 thrusters
AMRAP toes to bar

Rest 4 minutes

In 3 minutes, perform:

15 toes to bar
15 calorie row or bike
AMRAP thrusters

Your score is the total AMRAP reps accomplished.

Choose your own dumbbell or kettlebell weight. It should be light to moderate. Run heats to allow sharing.

Note your weight and whether you biked or rowed on the board.

Modify toes to bar by doing hanging knee raises.

No comments.

WOD Thu Jan 12, 2017

Part 1: Deadlift 3 (70%) – 3 (80%) 3+ (90%)

Then…

Option 1:

Deadlift 9000lb (men) / 6000lb (women)
80 pushups
240 double unders

Option 2:

Deadlift 7000lb (men) / 4500lb (women)
60 pushups
120 double unders

In either option, the work can be broken up however you want, and you can choose whatever deadlift weight you want.

Modify the DU by doing lateral hops over the barbell.

Modify the DL by reducing the total weight.

Feel free to combine options. For example, RX 1 deadlift and pushups with RX 2 double unders. Etc.

No comments.

WOD Wed Dec 11, 2017

Part 1: Snatch 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor) + 2 overhead squats

The overhead squats are optional. Heavy or light, focus on technique.

Then…

3 power snatches
6 pullups
9 situps

10 rounds

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95; chest to bar pullups

Modify the snatches by doing power cleans or 2x kb swings.

No comments.

WOD Tue Jan 10, 2017

Part 1: Press 3 (70%) – 3 (80%) 3+ (90%)

Then…

In 11 minutes, perform:

25 bench presses
35 box jumps
45 calorie row
AMRAP burpees

Your score is the total burpees accomplished.

Choose your own weight on the bench press. Bodyweight for men and .75 bw for women is a good goal. It shouldn’t take more than a handful of sets and a couple of minutes to get the bench done. Modify accordingly.

Note your bench press weight when you write your score on the board.

No comments.

WOD Mon Jan 9, 2017

Part 1: Back Squat 3 (70%) – 3 (80%) 3+ (90%)

Then…

Wallballs 5/10/15/20/25/30/etc.
Hang Power Cleans 3/6/9/12/15/18/etc.

AMRAP in 12 minutes

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Then (optional)…

25 burpee pullups

Vary this over the course of the week by doing strict and chest to bar pullups.

Modify by doing jumping pullups.

No comments.