WOD

Friday 10.6

Pre-WOD:

All with an empty barbell:

Set 1) 10 behind the neck press, 10 squat to half depth wide grip
rest :30
Set 2) :30 Ohs Squat sit rotating weight from one ankle to the other, 10 OHS
rest :30
Set 3) move hands in 3″ each side — 5 OHS, :15 squat sit (active shoulders), 5 OHS
rest :30
Set 4) move hands into press grip or sightly more narrow — 5 OHS, :15 squat sit (active shoulders), 5 OHS
rest :30
Set 5) 10 behind the neck sots press.

L1:

5 rds
400m run
15 pull-ups
20 push-ups
30 squats

L2:

3 rds for time
800m run
30 CTB
45 push-ups
60 squats
Break up Bw movements as needed.

A little note about the vests. They are great but if you are using them all of the time you are missing the point. heavier/ longer isn’t always better. In fact it’s often easier because you lose the intensity. No vests today unless you are 100% sure you can make the time cap.

32 minute time cap

Thursday 10.5

Pre-WOD:

Metcon (No Measure)
Movement review plus
E2MOM x 5 building in weight: 6 DL, 4 HPC, 2 STO

L2:

Metcon (Time)
Choose 1 wt for all three movements, you may not adjust the weight at any time during the workout. Err on the light side.

12,000/8,000 lb deadlift
9,000/6,000 lb hang power clean
6,000/ 4,000 lb STO

Ex. If a male chooses a wt of 135lbs it would look like this:
Deadlift 12,000/ 135= 88.8 reps (89 reps)
HPC 9,000/135 = 67 reps
STO 6,000/135 45 reps

You may not break up the movements

L1:

Metcon (Time)
Choose 1 weight for all movements, same rules as L2 apply.
8,000/5500 lb deadlift
6,000,4000lb hang power clean
4,000/3000 lb STO

Wednesday 10.4

All:

Metcon (Time)
With a partner, go in any order.

2 rds

1 does 400m run the other does
30/20cal bike, switch and repeat.

1 does 400m run the other does
30/20 cal ski or row. switch repeat

1 does 400m run the other does
30 burpees

Tuesday 10.3

Pre-WOD: OHS Mobility

The focus here is the arms. Shoulders active and elbow locked out. Squat to box if you can’t keep the arms locked out but do not sit on it. Just touch it. If you can’t complete all sets with good positioning. Stop at the last good set and repeat unit you have done 5 sets.

All with an empty barbell:

Set 1) 10 behind the neck press, 10 squat to half depth wide grip
rest :30
Set 2) :30 Ohs Squat sit rotating weight from one ankle to the other, 10 OHS
rest :30
Set 3) move hands in 3″ each side — 5 OHS, :15 squat sit (active shoulders), 5 OHS
rest :30
Set 4) move hands into press grip or sightly more narrow — 5 OHS, :15 squat sit (active shoulders), 5 OHS
rest :30
Set 5) 10 behind the neck sots press.

L1-A: Metcon (Time)

25 burpee over the wall.

L2-a : Metcon (Time)

30 burpee over the wall
RX+ = wear a vest.

L1-B: Metcon (Time)

5 rds
10 Toes to eye level
10 KB Swings 24/16kg

L2-B : Metcon (Time)

5 rds
10 TTB
10 KB Swings 32/24

Monday 10.2

Pre-WOD:

Overhead squat mobility after warm-up.

The focus here is the arms. Shoulders active and elbow locked out. Squat to box if you can’t keep the arms locked out but do not sit on it. Just touch it. If you can’t complete all sets with good positioning, stop at the last good set and repeat unit you have done 5 sets.

All with an empty barbell —

Set 1)
10 behind the neck press.
10 squat to half depth wide grip
rest :30

Set 2)
:30 OHS Squat sit, rotating weight from one ankle to the other.
10 OHS
rest :30

Set 3)
move hands in 3″ each side
5 OHS
:15 squat sit (active shoulders)
5 OHS
rest :30

Set 4)
move hands in to press grip or sightly more narrow.
5 OHS
:15 squat sit (active shoulders)
5 OHS
rest :30

Set 5)
10 behind the neck sots press.

L1:

Metcon (AMRAP – Rounds and Reps)
Follow as long as possible or to the end.

3 min emom
1 snatch + 3 OHS – 95/65
3 burpees

3 min emom
1 snatch + 3 OHS 95/65
6 burpees

3 min emom
1 snatch + 3 OHS 115/75
6 burpees

3 min emom
1 snatch +3 OHS 115/75
9 burpees

3 min emom
1 snatch + 3 OHS 135/95
9 burpees

3 min emom
1 snatch +3 OHS 135/95
12 burpees

Stop here if you make it this far.

L2:

Metcon (AMRAP – Rounds and Reps)
Follow as long as possible or to the end.

3 min emom
1 snatch + 3 OHS – 135/95
3 burpees

3 min emom
1 snatch + 3 OHS 135/95
6 burpees

3 min emom
1 snatch + 3 OHS 165/110
6 burpees

3 min emom
1 snatch +3 OHS 165/110
9 burpees

3 min emom
1 snatch + 3 OHS 185/125
9 burpees

3 min emom
1 snatch +3 OHS 185/125
12 burpees

Stop here if you make it this far.

This means get below parallel 4 times every minute.

Saturday 9.30

(South gym, 9am North gym):

Pre-WOD:
Experienced athletes — Dumbbell bench press, 3×8; rest 2:00 between sets.

WOD:
750m row buy-in, then 4 rounds —
10 DB push-press (choose your wt)
10 burpees
10 box jumps or step-ups 24/20

North Gym Grand Opening, 10am

L2:
Teams of 6, mixed genders
200m big bob sled push (2 people riding plus 8 plates)
200m run
30 worm squats
200m run
18 rope climbs on 2 ropes
200m run
400m farmer carry switching as needed (1-40 kg Kb, 2- kg KB, 3 24 kg KB)

L1: Teams of 6, any gender combo
200m big bob sled push (2 people riding plus 2 plates)
200m run
40 slug squats (switch as needed)
200m run
12 rope climbs on 2 ropes (scaling options available)
200m run
400m D-ball carry (3 D-balls, you choose the weights)

Friday 9.29

Pre-WOD:

Experienced athletes: 10 minutes to work to a max height box jump.

L1:

Metcon (Time)
3 rds
400m run
50 ft sandbag lunge 60/40lbs
10 push-ups
20 kb swings 16/12kg
30 sit-ups

L2:

Metcon (Time)
3 rds
400m run
50 ft sandbag lunge 80/60lbs
20 push-ups
30 kb swings 24/16kg
40 sit-ups

Thursday 9.28

All-A:

Metcon (Distance)
Max distance over the back slam ball throw. 3 attempts each. 30/20lbs

All-B:

Metcon (AMRAP – Rounds)
Choose one: 250m row, 250m ski, 200m run, or 15/12cal bike.

10 rounds — start at a moderate pace, with each round being faster than all the previous rounds. Rest 1 minute after each round. Score 1 round for each round that’s faster than all previous ones. Max score is 11.

Wednesday 9.27

Pre-WOD:

Warm-up and D-ball clean/ tire flip practice with coach. South gym athletes doing Deadlift do a 10 min EMOM building throughout.

L1:

South gym —
4 rds for time
400m run
10 d-ball cleans 100/75lbs
15 burpees

North gym —
4 rds for time
500m run
10 tire flips
15 burpees

L2:

South gym–
5 rds for time
400m run
10 d-ball cleans 150/100lbs or deadlifts at 185/125
15 burpees

North gym–
5 rds for time
500m run 10 tire flips (bigger tire)
15 burpees

Tuesday 9.26

Pre-WOD:

Metcon (Weight)
6×6 push-press building off the first 3 rds — last 3 rds should be same wt across.

L1:

7 rds for time
9 wall-balls 14/10 lbs
5 pull-ups

L2:

7 rds for time
9 thrusters 95/65
7 pull-ups

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