Blog/WOD

Thursday 2.22

All : Metcon (No Measure)
15 minute row
1:00 at 75%
1:00 at 50%
rest 2:00

15 minute bike
1:00 at 75%
1:00 at 50%
rest 2:00

15 minute of mobility with coach

Wednesday 2.21

All: Metcon (Distance)
2:00 max distance HS walk in 10 ft increments must make it past the mark or you go back to last increment. If you can’t Hs walk go through progressions with coach.

L1 : Metcon (AMRAP – Rounds)
Emom 18
1) 3 pull-ups + 3 ring dips
2) 4 hspu with 1 abmat
3) 8 kb snatch 24/16kg
score = successful rds

L2: Metcon (AMRAP – Rounds)
Emom 18
EMOM 18
1) 2 muscle -ups
2) 4 hspu
3) 8 kb snatch 32/24kg
score= successul rds

L3 : Metcon (AMRAP – Rounds)
EMOM 18
1) 2 strict muscle-ups
2) 4 strict hspu
3) 12 Kb snatch 32/24kg

RX+ is weight vest 20/14
score = successful rds

Tuesday 2.20

Pre : Metcon (Weight)
Front squat every 2 minutes
start a 60% of FS. Add weight each rd

10 reps @ 60%
8 reps
6 reps
4 reps
2 reps 87-90%

score = set of 2

L1 : Metcon (AMRAP – Reps)
5 rds

:45 squat jumps
1:15 rest
:45 max cal row
1:15 rest
:45 Max Toes to eye level
1:15 rest

L2 : Metcon (AMRAP – Reps)
5 rds

:45 squat jumps with 60/40lb sand bag
1:15 rest
:45 max cal bike
1:15 rest
:45 Max TTB
1:15 rest

Monday 2.19

L2 : Metcon (Time)
4 rds of
8 CTB
8 burpees
8 snatch 75/55

3 rds of
8 CTB
8 burpees
8 snatch (any variety) 95/65

2 rds of
8 CTB
8 burpees
8 Snatch 135/95

1 rd of
8 CTB
8 burpees
8 Snatch 185/125

25 minute time cap

L1 : Metcon (Time)
4 rds of
8 pull-ups
8 burpees
8 snatch 45/35 ( below the knee , don’t drop the empty bar)

3 rds of
8 pull-ups
8 burpees
8 snatch (any variety) 75/55

2 rds of
8 pull-ups
8 burpees
8 Snatch 95/65

1 rd of
8 pull-ups
8 burpees
8 Snatch 115/75

25 minute time cap

Friday 2.16

L2 : Metcon (Time)
50-40-30-20-10
Cal bike or ski
cal row
burpees

L1 : Metcon (Time)
4 rds
25 cal bike or ski
25 cal row
25 burpees

Thursday 2.15

All : Snatch Complex
Find a heavy set of 1 power snatch + 1 hang sqt snatch + 1 snatch.

Or

10 min emom with moderate weight of 3 hang snatch

All : Metcon (Weight)
Overhead walking lunge with barbell
14 steps – at moderate to heavy weight.
4 sets – 2-3 minute rest between each.

We will have to use the back room and front for this at the south gym and take turns. Coaches please mark off an area and let open gym athletes know we will need the area for about 15 minutes. At the north gym you will have to start off at far ends and work toward each other.

14 steps = around 50′ for a taller person.

Wednesday 2.14

L2 : Metcon (AMRAP – Reps)
With a lover, or just a friend

30 minute amrap
40/30 cal row (1 rower)
20 D-ball cleans 150/100lbs
10 rope climbs
10 wall walks
30 burpee box jump overs (switch every 5)

L1 : Metcon (AMRAP – Reps)
With a lover, or just a friend

30 minute amrap

40/30 cal row (1 rower)
20 D-ball cleans 100/75lbs
5 rope climbs
5 wall walks
30 burpee box jump overs (switch every 5)

Tuesday 2.13

Pre : Metcon (Weight)
Emom 10
From the rack
3 front squat + 1 push jerk (roughly 55% of FS)

L2 : Metcon (Time)
10 rds
9 thrusters 95/65
6 CTB

L1 : Metcon (Time)
8 rds
9 thrusters 75/55
6 pull-ups

Monday 2.12

L2 : Metcon (AMRAP – Reps)
3 min amrap
20 box jump 24/20
15 hspu
max reps alt Db snatch 50/35 lbs
rest 1:00
x4

score= total Db snatches

Credit Kelly Wild for this workout
L1 : Metcon (AMRAP – Reps)
3 min amrap
15 box jumps 24/20
15 push-ups
max reps alt db snatch 40/30lbs
rest 1:00
x4

score = total reps

post : Metcon (No Measure)
EMOM 16
1) 15/10 cal bike (12/8 on rogue bike)
2) 15 russian KB swing (heavy)
3) 15 ball slams
4) 25 abmat sit-ups

Friday 2.9

L2 : Metcon (Time)
With a partner, every time you drop the bar you both do 3 burpees and you must switch
30 Power snatch 135/95
30 CTB
30 Thrusters 135/95
30 CTB
30 Clean and jerks 95/65
30 CTB

25 minute time cap

L1 : Metcon (Time)
With a partner, every time you drop the bar you both do 3 burpees and you must switch.
30 Power snatch 95/65
30 pull-ups
30 Thrusters 95/65
30 pull-ups
30 Clean and jerks 95/65
30 pull-ups

25 minute time cap

Follow

Get every new post delivered to your Inbox

Join other followers: