WOD & Blog

Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
5 x Pull-ups (Deadhang)
5 x KB Sumo Deadlift High-pull (24/16kg)
10 x Push-ups (CFGS)
III. Mobility

“Viking Moore”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
Row 500m
Max Reps x Handstand Push-ups

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“Little Orphan Annie”
Complete 21-18-15-12-9-6-3 reps for time of
GHD Sit-ups
Double-unders

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Rack Jerk (45/30lb)
5 x Overhead Squats (45/30lbs)
7 x Thrusters (45/30lb)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Overhead Squat 3-3-2-2-2
Warm-up as necessary before working through the following sets/reps

Overhead Squat 3-3-2-2-2

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“Colin Richard Morse”
Complete as many Rounds/Reps as possible in 15:00 of the following rotating rep scheme
Round 1
8 x Burpees
14 x Thrusters (75/55lbs)
21 x KB Swings (32/24kg)
Round 2
8 x KB Swings (32/24kg)
14 x Burpees
21 x Thrusters (75/55lbs)
Round 3
8 x Thrusters (75/55lbs)
14 x KB Swings (32/24kg)
21 x Burpees
Round 4 … Continues with the movement rotation for sets and reps.

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Burpee Jumping Pull-ups
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Back Squat or Front Squat
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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“Cryo-Precipitate”
For time
30 x Handstand Push-ups
50 x Wallball (20/14lbs)
30 x Deadlift (225/135lbs)
30 x Toes-2-Rings/TTB/K2E’s (strict)
30 x True Push-ups/Push-ups
30 x 1-Arm KB Snatch (32/24kg)
30 x DB Push Press
50 x Weighted GHD/Abmat Sit-ups (25/10lbs)

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
9 Fundamentals x 5 Reps Each (45lbs)
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Against a 15:00 running clock work through the following sets/reps of heavy Weighted Deadhang Pull-ups/Chin-ups.

Weighted Deadhang Pull-Ups/Chin-ups 3-3-3-3-3

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“Our Monkeys Need Tiff Too”
10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (165/115lbs)
Ring Dips
Toes-2-Bar/K2E’s

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Warm-up Drills
I. Speed Rope x 2:00
II. 3 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
7 x Air Squats
III. Mobility

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift (24/16kg)
7 x KB Sumo Deadlift High-Pull (24/16kg)
7 x American KB Swings (24/16kg)
III. Mobility

“Reconnoiter”
For time
50 x Double Unders
50 x Ring PushUps
15 x American KB Swings (32/24kg)
40 x Double Unders
40 x Ring PushUps
15 x American KB Swings (32/24kg)
30 x Double Unders
30 x Ring PushUps
15 x American KB Swings (32/24kg)
20 x Double Unders
20 x Ring PushUps
15 x American KB Swings (32/24kg)
10 x Double Unders
10 x Ring PushUps
15 x American KB Swings (32/24kg)

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
5 x Deadhang Pull-ups
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility

Impact/Focus: Back/Front Squat
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Notes: Optional Front Squat working sets x 5-5-5-5-5.

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“The Embassy Sweets”
For time
Row 50kcal
9 x Box Jumps (24/20”)
9 x Push Press/Jerk (50/35lbs)
Row 35kcal
15 x Box Jumps (24/20”)
15 x DB Front Squat (50/35lbs)
Row 20kcal
21 x Box Jumps (24/20”)
21 x Thrusters (50/35lbs)

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Press 2RM
Against a 15:00 minute running clock warm up and work through the following sets of Presses.

Press 5-5-3-2-2-2RM

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“STUCCO JONES”
5 rounds for time of
5 x Front Squat (225/135lbs)
7 x Box Jumps (24/20”)
10 x American KB Swings (32/24kg)
12 x Wallball (20/14lbs)

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Dead-Hang Pull-Ups
7 x Medicine Ball Cleans (40/20lbs)
10 x Lateral Lunges
III. Mobility

Impact/Focus: Squat Clean EMOTM
Every Minute on the Minute for 10:00 execute a challenging set of 3 x Squat Cleans.

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“No More Training Wheels”
For time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-Ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-Ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-Ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-Ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-Ups

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft x Walking Lunges
20ft x Broad Jumps
20ft x Bear Crawl
20ft x Inchworms
20ft x Crab Walk
20 x Lateral Leg Swings
20ft Duck Walk
III. 5:00 AMRAP of
4 x Parallette Shoot-Throughs
2 x Turkish Get-ups (Alt.L/R)
IV. Mobility

“Jaime Is Sandbagging Her Due Date”
Complete the following for time:
7 x Tire Flips & Bounds
50 (25R/25L) x DB Farmer’s Carry-Walking Lunges (75/50lbs)
—
Complete 5 Rounds of
5-4-3-2-1 x Muscle-ups
1-2-3-4-5 x Deadlift (315/245lbs)
—
50 x Wallball (20/14lbs)
100m x Barbell Portage (135/95lbs)

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