Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

Post results and experiences to comments

Saturday, 29 August 2020

 

Conditioning:

10 Min AMRAP:

10 Pull-ups

10 Box jumps (30/24)

10 Snatches (95/63)

 

Rest 7 min

 

10 Min AMRAP:

9 Deadlifts (135/93)

6 Bar over burpees

3 Squat cleans (135/93)

 

 

Post results and experiences to comments

Wednesday, 26 August 2020

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 14 November 2018

 

 

Post score, max load, and experiences to comments

Monday, 24 August 2020

Conditioning:

3 min AMRAP:

20 Double-unders

8 Alternating DB snatches (50/35)

8 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

Rest 2 min

6 min AMRAP:

40 Double-unders

10 Alternating DB snatches (50/35)

10 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

Rest 2 min

9 min AMRAP:

60 Double-unders

12 Alternating DB snatches (50/35)

12 Alternating DB box step ups (24″/20″) with 1 (50/35) DB

 

For total reps

 

 

Post results and experiences to comments

Saturday, 22 August 2020

Conditioning:

3 Rounds of:

7 Thrusters (93/63)

7 Bar-facing burpees

7 Pull-ups

 

Then run 400m, and complete 3 rounds of:

5 Thrusters (125/83)

5 Bar-facing burpees

5 Chest-to-bar pull-ups

 

Then run 600m, and complete 3 rounds of:

3 Thrusters (135/93)

3 Bar-facing burpees

3 Muscle-ups (ring or bar)

 

Then run 800m

 

For time

 

 

Post results and experiences to comments

Monday, 17 August 2020

Conditioning:

Complete as many rounds as possible in 25-minutes of:

40 Double unders

5 Squat snatch (125/83)

400m Row

 

For score

 

 

Post results and experiences to comments

Saturday, 15 August 2020

Conditioning:

Complete as many rounds as possible in 30 minutes of:

1 Bear Complex (165/105)*

1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups

10 Box Overs (24/20″)

15 Wall-Ball Shots (20/14) @ (10/9′)

 

For Score

 

*BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform
the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR
IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.

 

 

Post score and experiences to comments

Friday, 14 August 2020

Conditioning 1:

Perform as many rounds and reps as possible in 5 minutes of:

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Wednesday, 07 November 2018

 

Conditioning 2:

30 Single Unders

10 Toes-2-Bar

 

3 rounds for time

 

 

Post results and experiences to comments

Wednesday, 12 August 2020

Conditioning:

Complete as many rounds and reps as possible in 15-minutes of:

10 Sit-up Slammers (14/10)

5 Power Snatches (115/73)

15/10 Cal Bike

 

For Score

 

…rest 5:00, then…

600m Row

 

For time

 

 

Post score, time, and experiences to comments

Saturday, 08 August 2020

Conditioning:

Partner WOD

“Twas the night”

Perform 3 rounds of:

16 Partner plank push-ups*

14 Bar-facing-burpees

12 Power snatches (115/73)

 

…rest 4:00, then…

4-6-8-10-12 rep rounds of:

Power Cleans (135/93)

Handstand Push-ups

 

…rest 4:00, then…

2 rounds of:

50 Wall-ball shots (20/14) @ (10/9′)

40 Sit-ups

30 Ring dips

20 Front squats (185/123)

10 Devil presses (50/35)

 

For time

All exercises are equal work. Only one person working at a time.

*Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.

 

 

Post results and experiences to comments

Compare to Tuesday, 24 December 2019

 

Friday, 31 July 2020

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

 

Compare to Wednesday, 12 June 2019

 

 

Post results and experiences to comments

Friday, 24 July 2020

General Warmup:

Run 400m/Row 500m/Bike 2:00

10 Spiders

10 T push-ups

10 Sit ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

10 Handstand push-ups

Run 200m/Row 250m/Bike 1:00

20m Overhead KB waiter walk (each arm)

10 KB swings

10 Burpees

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63) (no more than 30% 1-rep)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

 

 

Post results and experiences to comments

Tuesday, 14 July 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

2 rounds:

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Endurance:

As many calories as possible on assault bike in 20 minutes*

*Please post/record your total calories as we will use this number for a subsequent WOD.

 

 

Post results and experiences to comments

Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

15 Wall ball shots (20/14) @ (10/9)

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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