WOD & Blog

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x KB Sumo Deadlift High-pull (32/24kg)
10 x Burpees
14 x Air Squats
III. Mobility

“Muddy Tires”
Complete as many reps as possible in the time frame allotted:

4:00 x Max Reps Tire Flips
4:00 x Max Reps Sandbag Ground-2-Overhead

Notes: Those working together today in teams of 2 may alternate as often as necessary while attempting to rack up as many total repetitions as possible.

Post scores to comments.

“Partner Ocean Crossing”
Complete with a partner. Only one athlete may row at a time.
Row 100m
Row 200m
Row 300m
Row 400m
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
1 x Rope Climb
10 x Hollow Rocks
20 x Jumping Jacks
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps

Back Squat Cycle Week 3/Day 2
10 x 60%
10 x 65%
8 x 70%
8 x 75%

Post sets/reps to comments.

“Lemon Disinfectant”
For time
Run 400m
Then…
20-15-10 reps of
Deadlift (225/155lbs)
GHD sit-ups
Box Jumps
Then…
Run 400m

Post scores to comments.

Skill Development
1:00 x Ring Support (scale to forward lean/Ring precursor holds as needed)

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Group Mobility

Impact/Focus: Press 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Press x 1-1-1-1-1RM

“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Snatch Pulls
Complete the following Snatch Pulls increasing load with each set.

5 Sets of
Snatch Pull x 1
Snatch High Pull x 2

Notes: Sets are perform 1 x snatch pull followed by 2 x snatch high pulls.

Post sets/reps to comments.

“Morning High”
3 rounds for time of
12 x Power Snatches (95/65lbs)
15 x Sumo Deadlift High-Pull (95/65lbs)
Run 400m

Post times to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Air Squat (wall)
III. Individual Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:

I. Squat Cycle Week 3/Day 1
8 x 65%
8 x 70%
6 x 80%
6 x 85%

II. Back Squat 5/3/1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Bon Voyajez”
For time
Row 500m
Then…
10-9-8-7-5-4-3-2-1 reps of
Hang Power Clean (135/95lbs)
Ring Dips
Then…
Row 500m

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
4 x Turkish Get-ups (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Handstand Push-ups
Choose one of the following based current Handstand Push-up ability
I. Deficit Handstand Push-ups x 5-5-5-5-5
II. Strict Handstand Push-ups x 5-5-5-5-5
III. Mod Handstand Push-ups x 5-5-5-5-5

Post scores to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)

Post scores to comments.

Skill Development
2:00 x Max reps Double-unders
Rest 2:00
2:00 x Max reps Double-unders

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Week 2/Day 2
10 x 60%
8 x 70%
8 x 75%
8 x 80%

Post sets/reps to comments.

“Apple Bottom”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
8 x DB Snatches (50/35lbs)
10 x Toes-2-Bar/K2E’s
15 x Air Squats

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 5-5-5-5-5RM
Warm-up with 2-3 sets of 5 reps each before working up to a 5 rep maximum Bench Press.

Bench Press x 5-5-5-5-5RM

Post sets/reps/loads to comments.

“Snippet”
For time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II.6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Snatch 1-1-1-1-1RM
Warm-up as necessary before working up to a heavy 1 rep snatch.

Snatch x 1-1-1-1-1

Post sets/reps to comments.

“Document 24”
4 rounds for time of
Row 250m
8 x Power Cleans (135/95lbs)
12 x Box Jumps (24/20”)
18 x GHD/Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
7 x BB Bent-over Row (45/30lbs)
III. Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below. Your strength cycle from last week will continue below.

I. Squat Cycle Week 2/Day 1
10 x 60%
8 x 65%
6 x 70%
6 x 75%
6 x 80%

II. Back Squat 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Death and Taxes”
Complete the following for time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Post time to comments.