WOD Tue Aug 29, 2017

Part 1: Press or Bench Press 4×5

Short rest.

Then…

9 shoulder to overhead
12 box jumps
15/12 calorie row or bike (15 men / 12 women)

5 rounds

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

No comments.

WOD Mon Aug 28, 2017

Part 1: Back Squat 3×10

A little heavier than last week if possible with good form.

Then…

Helen

400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

Then…

30 Russian twists (20/14) (total)
25 situps
30 mountain climbers (total)

3 rounds

No comments.

WOD Fri Aug 25, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1

Full snatch if you can. Otherwise, work on power snatches and OHS mobility.

Then…

10 power snatches
25 double unders
15 overhead squats
35 double unders

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: front squats instead of OHS; 2x single unders instead of DU
Option 1+: 115/75

No comments.

WOD Thu Aug 24, 2017

Part 1: Handstand Pushups

Practice the movement or its modifications, such as handstand holds, pike pushups with feet on a box, and wall climbs.

If you’re comfortable with handstand pushups, work on kipping, or handstand walks, or lift. Deadlift 5×5 is a suggestion.

Then…

3 handstand pushups
5 burpee box jumps
7 toes to bar

AMRAP in 15 minutes. Cap of 10 rounds.

Option 2: wallclimbs instead of handstand pushups
Option 3: 2x light strict presses instead of handstand pushups

No comments.

WOD Wed Aug 23, 2017

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes

3 touch-and-go power cleans

Heavy or light, focus on form.

Then…

45/40 calorie row or bike (45 men / 40 women)
30 power cleans
45/40 calorie row or bike
AMRAP burpees

AMRAP in 10 minutes

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

Your score is the total reps accomplished, not just the burpee reps. If you don’t get any burpees, that’s fine.

No comments.

WOD Tue Aug 22, 2017

Part 1: Bench Press 5×3

Short rest between sets.

Then…

Shoulder to Overhead 20/16/12/8/4
Alternating Back Rack Lunges 20/16/12/8/4 (total)
Laps 1/2/3/2/1

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

No comments.

WOD Mon Aug 21, 2017

Part 1: Back Squat 3×10

Add weight each set if possible.

Then…

40 wallballs
30 pullups
40 pushups
50 situps
40 kb swings
20 wallballs
15 pullups
20 pushups
25 situps
20 kb swings

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

WOD Fri Aug 18, 2017

Part 1: Power Clean 1-1-1

Or go light and practice technique.

Then…

Power Cleans 1/3/5/7/9/11
Toes to Bar 3/6/9/12/15/18
Wallballs 5/10/15/20/25/30

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more

No comments.

WOD Thu Aug 17, 2017

In 4 minutes, perform:

3 laps
AMRAP 1) box jumps; 2) pushups; 3) situps; 4) calorie row; 5) calorie bike

5 rounds. Rest 1 minute between rounds.

Each round you perform one of the exercises. They can be done in any order, as long as you do one round of each. Coordinate with others to make sure everyone has a bike when they want it.

Your score is the total reps accomplished.

Option 2: 2 laps; 3 minutes work / 2 minutes rest per round

No comments.

WOD Wed Aug 16, 2017

Part 1: Clean and Jerk or Snatch 1-1-1

Go heavy, or stay light and practice technique.

Part 2: EMOM, for 5 minutes

3 position snatch + 2 overhead squats

Or…

3 position clean + 2 jerks

Focus on form.

Then…

21 shoulder to overhead
21 burpees over the bar
15 hang to overhead
15 burpees over the bar
9 ground to overhead
9 burpees over the bar

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

No comments.

WOD Tue Aug 15, 2017

Part 1: Deadlift 4×3

Short rest between sets.

Then…

Calorie Row or Bike 5/10/15/20/25/30
Double Unders 20/40/60/80/100
Deadlifts 3/6/9/12/15

AMRAP in 14 minutes. Cap of 5+30.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Modify the DU by doing 2x single unders.

No comments.

WOD Mon Aug 14, 2017

Part 1: Front Squat 5×3

Short rest. Focus on form and speed. Add a 2 second pause if desired.

Then…

15 back squats
15 pullups

4 rounds

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

Modify the pullups by doing ring rows.

No comments.

WOD Fri Aug 11, 2017

20 bench presses
1 lap kb farmer carry
35 calorie bike
1 lap kb farmer carry
50 pushups

Option 1: bodyweight bench (men) / .75 bodyweight bench (women); 70/45 kb (each arm)
Option 2: .8 bw (men) / .6 bw (women); 55/35 kb (each arm)

Do in heats or stagger start so that everyone has a spotter and access to a bike.

Modify the bench press and farmer carry weights accordingly.

Large classes may row instead of bike if necessary.

Then (optional)…

10 dips (ring, matador, or box)
15 calorie row

3 rounds

No comments.

WOD Thu Aug 10, 2017

Part 1: double under practice

Go for a consecutive PR or just practice technique and efficiency.

Then…

10 wallballs
10 toes to bar
50 double unders
10 wallballs
20 situps
100 single unders

AMRAP in 20 minutes

Modify the toes to bar by doing hanging knee raises. Modify the DU by doing fewer reps.

Option 2:

10 wallballs
20 situps
100 single unders

AMRAP in 20 minutes

No comments.

WOD Wed Aug 9, 2017

Part 1: Clean and Jerk, Clean, or Power Clean 1-1-1

Then…

21 deadlifts
21 box jumps
15 power cleans
15 box jumps
9 clean and jerks
9 box jumps

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; box jump overs instead of box jumps (jumping required but you may step down)

Use the soft box or a lower box if you want to jump but are concerned you will miss.

No comments.

WOD Tue Aug 8, 2017

Part 1: Press or Bench Press 5×3

Short rest.

Then…

Shoulder to Overhead
Pullups

1-10

1 lap AFTER each round (10 total)

Cap of 15 minutes

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; chest to bar pullups

Modify the run by rowing 150m per round

No comments.

WOD Mon Aug 7, 2017

Part 1: Pause Back Squat 3×3

3 second pause at the bottom. Strive for perfect form.

If mobility is an issue, reduce the weight AND the range of motion, as necessary.

Then…

In 5 minutes, perform:

30/25 calorie row (30 men / 25 women)
20 front squats
AMRAP burpees over the bar

Rest 5 minutes

In 5 minutes, perform:

30/25 calorie row
20 burpees over the bar
AMRAP front squats (cap of 35)

Your score is the total AMRAP reps

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

Then (optional)…

15 calorie bike
10 pullups
25 kb swings
10 pullups
15 cal bike

In that order.

No comments.

WOD Fri Aug 4, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1

Part 2: EMOM, for 5 minutes:

3 position snatch + 2 overhead squats

As heavy as possible and desired, with the focus on form and technique.

Omit the OHS if flexibility is a problem.

Then…

7 power snatches
5 overhead squats
3 strict pullups

AMRAP in 10 minutes

Option 1: 95/65
Option 2: 75/55
Option 3: 9 kb swings; 9 kb goblet squats; 9 ring rows
Option 1+: 115/75

Modify the strict pullups by doing 3x ring rows. No kipping pullups.

Modify the overhead squats by doing 2x back squats.

No comments.

WOD Thu Aug 3, 2017

Part 1: run 1 mile

If you don’t want to run, row 2k instead.

Then…

Laps 3/2/1
Knees to Elbows 21/14/7
Box Jumps 21/14/7

Then (optional)…

200 mountain climbers (total)
200 flutter kicks (total)

In that order.

No comments.