• AMRAP 25 WITH A PARTNER

    A) Strength:

    Every 1:30 x 6:

    Push Press + Push Jerk + Split Jerk @ 80% of Push Press 1RM 

    B) WOD:

    AMRAP 25 with a Partner:

    20 American KBS (Rx = 53/35, S = 44/25, 35/20)
    40 Walking Lunges (Bodyweight)
    800 Meter Run or 1K Row

    *One person works, but split intervals in half.

    C) Extra Credit:

    AFAP:

    40-30-20-10:

    Banded Pull-throughs
    Banded Face pull-aparts
    Double Leg Banded Leg Curls 


  • 4 GYMNASTICS TESTS & EMOM 20

    A) Strength:

    1) Strict Pull-ups: 1 x Max.
    *Strict Band Assisted Pull-up
    2) Handstand Push-ups: 1 x Max.
    *Seated DB Shoulder Press x Max Reps
    3) Strict Chin-ups: 1 x submax.
    *Strict Ring Rows
    4) Push-ups: 1 x Max.
    *Box Push-ups

    *Rest as much as needed between sets.

    B) WOD:

    EMOM 20:

    Minute 1: 40 Double Unders (S = Single Unders)
    Minute 2: 15/12 Toes to Bar
    Minute 2: 10 Calorie Row
    Minute 4: 15 Barbell Rows (135/95)
    Minute 5: 10 Weighted Step-ups (24/20) (45/25)
    *Score = Your goal for this year's Open

    C) Extra Credit:

    1a) Rolling Tricep Extensions (3 x 12-15). Rest 30s
    1b) Reverse Barbell Curls (3 x 10-12). Rest 30s.
    @3030 Tempo.


  • HANG POWER SNATCH + HANG (SQUAT) SNATCH

    A) Strength/Skill:

    Every 1:30 x 5:

    1 Hang Power Snatch + 1 Hang (Squat) Snatch @ 50-60% of 1RM Snatch

    Rx+ = 70% of 1RM Snatch

    Beginners, work with an empty barbell.

    B) WOD:

    5 Rounds of: (25:00 Cap)

    500 Meter Row (400 Meter Run or 24/18 Assault Bike Cals)
    15 Air Squats
    15 Power Snatch* (Rx = 75/55, S = 65/45, 55/35, 45/25)
    - Rest 90s -

    Rx+ = 95/65

    *Russian KBS can be subbed for Snatches (53/35)

    C) Extra Credit:

    3 Rounds of:

    30 Banded Leg Curls each
    10 1-Arm Rows w/rotation each.
    *Rest as needed.


  • SUMO DEADLIFT 1RM

    A) Strength:

    1) Sumo Deadlift 1RM. Rest 2-3:00
    - Take 8-10 sets to progressively build to a 1RM increasing rest between heavier sets.

    2) Cluster: Build to work weight in 3 sets, performing sets of 1. Rest 60s.

    B) WOD:

    "Green Light"*

    For time: (8:00 Cap)

    15-12-9:

    Clusters (Rx = 135/95, S = 115/75, 96/65, 75/55)
    Burpee Box Jumps (24/20) (New Standard)

    Rx+ = 155/105 & 30/24 

    *Last done on 11/3/17

    C) Extra Credit:

    1a) Front Front Elevated Split Squat on 45# plate (3 x 6 ea). Rest 45s.
    1b) Stir the Pot (3 x 10 ea. direction). Res 45s.


  • PARTNER WOD

    A)  Partner WOD:

    For time with a Partner: (30:00 Cap)

    80 Curtis P's (Rx = 95/65, S = 75/55, 65/35, 55/25)
    Run 2 Miles (relay style) carrying Med Ball (Rx = 20/14)
    (or a light sandbag) 

    *One person works at a time. 

    Alternate Scaling:
    2 Mile Med Ball Run = 4000/3200 Meter Row or 192/144 Assault Bike Calories 

    B) Extra Credit:

    1a) Seated Banded Rows (4 x 10). Rest 30s.
    1b) Abs with a plate switch (4 x 10s Max Reps). Rest 30s.


  • "TIMEBOMB"

    A) Strength:

    1) EMOM 8: 

    3 Front Box Squats @ 66%
     
    2) Touch n Go Deadlifts (3 x 2). Work up to Metcon weight. Rest 60s.

    B) WOD:

    "Timebomb"

    In 12:00:

    50 Wall Ball Shots (20/14)
    40 Burpees over the Bar
    30 Deadlifts (Rx = 275/185, S = 225/155, 165/115, 135/95)
    Remaining time AMRAP: Wall Ball Shots

    Rx+ = 315/205

    - Score = Wall Ball Shot AMRAP

    C) Extra Credit:

    AFAP:

    40-30-20-10:

    Banded Pull-throughs
    Banded Face Pull-aparts
    Double Leg Banded Leg Curls


  • PUSH PRESS + PUSH JERK + SPLIT JERK

    A) Strength:

    Push Press + Push Jerk + Split Jerk (6 x 1 + 1 + 1) @ 75% of Push Press 1RM every 60s.

    B) WOD:

    3 Rounds of:

    In 5:00 Window:

    Row 500 Meters (400 Meter Run or 24/18 Assault Bike Cals)
    Remaining time Max Rounds of:
    20 DB Renegade Rows Total (Athlete's choice of weight)
    10 Alternating Sledgehammer Tire Strikes*

    - Rest 2:00 -

    Score = Highest Score

    *Sub 10 Med Ball Slams (20/14) if needed in place of Sledgehammer Tire Strikes.

    C) Extra Credit:

    1a) Landminne Rows (3 x 10 ea). Rest 45s.
    1b) Landmine Rotations (3 x 30 total). Rest 45s.

  • FLOOR PRESS 1RM

    A) Strength:

    1a) Floor Press 1RM. Rest 60s.

    - Build to a max in 8-10 sets.
    - Beginners (5 x 5), adding weight if form permits. Rest 90s.

    1b) Banded Pulldowns (4 x 10). Rest 60s.

    B) WOD:

    AMRAP 8:

    2/1 Rope Climbs (S = 1 Rope Climb, 2 Wall Climbs, 2 Half Wall Climbs)
    5 C2B Pull-ups (S = Regular Pull-ups, Band Assisted Pull-ups, 10 Ring Rows)
    15 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65, 75/55)

    Rx+ = Legless Rope Climbs

    - Rest 2:00 -

    AMRAP 6:

    Single-Arm Farmer Carry x 50 ft ea. AHAP

    15 Banded Pushdowns

    10 Barbell Rows (135/95)

    C) Extra Credit:

    1a) Trap 3 Raises (3 x 12-15 ea). Rest 30s.
    1b) Reverse Barbell Curls (3 x 10-12). Rest 30s.
    @3030 Tempo.


  • GYMNASTICS WORK

    A) Gymnastics:

    3 Rounds for quality:

    20s Handstand Hold
    20s L-Sit Hold
    20 DB Overhead Squats (10 each arm. Light)

    *Rest 90s between rounds.

    B) WOD:

    For time with a partner: (25:00 Cap)

    250 Double Unders (S = DU Attempts, Single Unders)
    200 Walking Lunges (Bodyweight)
    150 Abmat Sit-ups
    100 Alt. DB Snatches (Rx = 50/35, S = 40/25, 35/25) (each arm = 1 rep)
    75 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
    50 DB Thrusters (Rx = 50/35, S = 40/25, 35/25)

    *One person works at a time.

    C) Extra Credit:

    3 Rounds of:

    30 Banded Leg Curls each
    10 1-Arm Rows w/ rotation each

    *Rest as needed.

  • BACK SQUAT EMOM

    A) Strength:

    1) Back Squat - Work up to 90% for 1 rep in 5-6 sets. Rest 90s.

    - Then, EMOM 4: 

    1 Back Squat @ 90%.

    - Beginner (5 x 5), adding weight if forms permits. 

    * Last tested Back Squat 1RM on 1/1/18

    2) Power Clean + (Squat) Clean: Work above metcon weight performing sets of 2. Rest 60s.

    B) WOD:

    "Times 3"

    AMRAP 5:

    3 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
    6 Lateral Burpees Over Bar (S = Regular Burpees)

    - Rest 2:00 - 

    AMRAP 5:

    3 Power Cleans
    6 Lateral Burpees Over Bar

    - Rest 2:00 -

    AMRAP 5:

    3 Power Cleans
    3 (Squat) Cleans
    6 Lateral Burpees Over Bar


    Alternate WOD:

    10 Goblet Squats (53/35) in place of (Squat) Cleans
    10 Deadlifts (135/95) in place of Power Cleans

    C) Extra Credit:

    1a) Bulgarian Split Squat (3 x 6 ea). Rest 45s.
    1b) Stir the Pot (3 x 10) reps each direction. Rest 45s.


  • PARTNER WOD

    A) WOD Prep:

    In teams of 2:

    Row 250 Meters or Run 200 Meters each, then each person complete:

    10 Russian KBS
    10 Push-ups
    - Rest 30s -
    7 American KBS
    7 Push-ups
    - Rest 30s -
    5 AKBS
    5 Goblet Squats 

    B) WOD:

    With a Partner, AMRAP 35:

    Row or Run 3,200 Meters Relay Style

    Then remaining time Max Rounds of:

    20 American KBS (Rx = 70/53, S = 53/35, 35/26, Russian Swings)
    20 Walking Lunges (Bodyweight)
    20 Push-ups (S = Box Push-ups)

    C) Extra Credit:

    1a) Seated Overhead Banded Tricep Extensions (3 x 12-15). Rest 30s.
    1b) DB Hammer Curls (3 x 10-12). Rest 30s.

    2) Russian Twists with a plate (3 x 30). Rest 60s.


  • FRONT BOX SQUATS & "KAREN"

    A) Strength:

    EMOM 9:

    3 Front Box Squats @ 63%

    B) WOD:

    "Karen"

    For time: (11:00 Cap)

    150 Wall Ball Shots (Rx = 20/14, S = 14/10, 10/8, 100 Wall Ball Shots)

    *We will run two heats and have athletes judge each other like an Open WOD.

    C) Extra Credit:

    3 Options:

    1) 400 Meter Sledpull Powerwalk @ 1/2 Bodyweight

    2) Reverse Hyper @ 30-50% of 1RM Back Squat: Accumulate 50-75 Reps.

    3a) Reverse Lunge + RDL Combo (4 x 6 ea). Rest 45s.
    3b) Straight Leg Weighted Sit-ups (4 x 10). Rest 45s.

    *3a/3b is one of the 3 options done as a superset.


  • TOES TO BAR & STATIC HOLDS

    A) Skills:

    - Toes-to-Bar & Static Holds:

    * Approx 15:00 working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice, choosing between:

    1) Handstand Hold (wall or freestanding) or Overhead KB Hold x 15s

    - OR -

    2) Ring/Matador Support x 15s

    *Accumulate T2B Volume During your Skill Sets
    Adv: 50+ Reps
    Int: 30+ Reps
    Beg: 20+ Reps

    B) WOD:

    AMRAP 18:

    30 Calorie Bike/Row or 400 Meter Run
    20 Air Squats
    16 DB Hang Power Snatch* (8 ea.)
    10 Box Jumps Overs (Rx = 24/20, S = Lower Box, Step-up & Overs)

    *Athlete choice of DB weight

    C) Extra Credit:

    Elbow Plank: Who can hold the Longest?


  • UPPER BACK/TRICEP WORK & A METCON

    A) Strength:

    1a) Barbell Rows (4 x 6). Rest 60s.
    1b) Rollback Tricep Extensions (4 x 10). Rest 60s.

    2) Rope Climb Technique & scaling options.

    B) WOD:

    4 RFT: (12:00 Cap)

    15 DB Thrusters (Rx = 50/35, S = 35/20))
    3/2 Rope Climbs (S = 2/1 Rope Climbs, 6 Band Assisted Strict Chin-ups per Rope Climb)
    - Rest 60s -

    Rx+ = Legless Rope Climbs

    Alternate WOD:

    4 RFT:

    10 DB Thrusters (25/15)
    8 Ring Rows
    6 Squat Thrusts
    - Rest 60s -

    C) Extra Credit:

    3 Rounds of:

    12 Seated DB Cleans
    12 DB Hammer Curls
    25 Banded Pull-aparts

    *Rest as needed between sets.



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