WOD & Blog

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Power Snatch 10×1
Warm-up sets: 3 x 5 reps @35-75lbs
Build to a working weight at 70-80% of a 1RM (see last Friday’s training).
All 10 Rounds of working sets and reps will be at the same weight.

10 Rounds, on the :75 seconds of
1 x Power Snatch (70-80%1RM)

Notes:

• Athletes may perform 1-3 reps per round if completed as a touch and go set; this is on the individual’s discretion considering the tight time intervals for the lifting portion today.
• Build to a working weight at 70-80% of a 1RM (see last Friday’s training).
• All sets and reps will be at the same weight during working sets.

Post weights to comments or notate in a log system.

“The Halfling”
AMRAP 7:00 of
7 x Deadlift (135/95lbs)
10 x Knees-to-Elbows
50 x Double-unders
—
Rest 2:00
—
AMRAP 5:00 of
5 x Deadlift (135/95lbs)
7 x Knees-to-Elbows
25 x Double-unders

Notes:

• Scaling for today will be the same number of reps if performing lighter Deadlifts, Knee Raises/Tuck-ups or Single-unders.
• Each AMRAP starts fresh for a separate score.
• Athletes will have two scores of Rounds & Reps at the end of today’s training evolution.

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

ROMWOD: “Live Below Parallel”
18:00 x 5 Drills/Poses

“Boston Tea Party”
Row 750m
25 x Wallball (20/14lbs)
Row 500m
50 x Wallball (20/14lbs)
Row 250m
75 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Triple Stack
Warm-up sets/reps will follow movement review and set-up.

5:00 x Build to a 1RM Dumbbell Snatch (L+R)
1:00 x Rest

5:00 x Max Support or L-sit Hold on Rings
(Work/Rest as needed throughout)
1:00 x Rest

5:00 x Max Reps 1-Arm DB or KB Snatch
(alt.L/R @50/35lbs)

Log scores as max weight, max time or best timed hold, max reps

“Youmidifier”
11 Minute AMRAP of

10 x Pull-ups or Ring Rows
12 x American KB Swings (24/16kg)
14 x GHD or Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Full Clean Singles
Warm-up Sets/Reps x 6 to 8:00 (time permitting).
Building to an appropriate starting weight that allows single sets to progress heavier each round.
Approach or exceed a previous single rep record for this lift today if able.

Every 2:00 x 7 Rounds Total
1 x Full Clean (climbing weight)

Notes: Establish a 1RM.

Post best single rep weight to comments/note in logbooks.

“Assfault”
Complete for Time,
versus a 15:00 cap

Run 400m
—
Then, 5 Rounds of
8 x Full Clean (115/85lbs)
12 x Bar Facing Burpees (Open Standard)
—
Finish with: Run 400m

Notes:

• Bar Facing Burpees are the Open Standard movement type; details will be reinforced during the whiteboard brief.
• Touch & Go reps vs. Dump & Reset strategies will be addressed.
• Scale load as needed based on the movement goals for today’s ‘MetCon’.
• Rx+ 155/105lbs for the Full Cleans.
• There is a 15:00 Time Cap.

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 7 Rounds Total
1 x Power Snatch (climbing weight)

Notes: Establish a 1RM.

“Scripted”
7-7-7-7-7 x Power Snatch (95/65lbs)
10-10-10-10-10 x Box Jumps (24/20”)
15-12-9-6-3 x Pull-ups

Notes: Scale load & Box Jump Height as needed. Rx+ 115lbs, Bar or Ring Muscle-ups @ 5,4,3,2,1 reps per round.

Post scores to comments.

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Front Squat Doubles
Warm-up Sets/Reps x 6:00 building to a starting weight.

Every 2:00 x 6 Rounds Total
Front Squat x 2-2-2-2-2-2
*Climb weight across sets as able.

Post scores to comments.

“Stranger Things”
For time
10 x DB Devil’s Press
20 x DB Floor Wipers
30 x Reverse Wallball/Deadball (20/14lbs)
40 x DB Walking Lunges
50 x 1-arm DB Snatch (alt. arms)
40 x DB Walking Lunges
30 x Reverse Wallball/Deadball
20 x DB Floor Wipers
10 x DB Devil’s Press

Notes: Use two 35/25lbs Dumbbells for each of the movements; sans the 1-arm DB Snatch due to semantics. Scaling and movement reviews & instruction will be covered during the whiteboard brief.

Oh look, it’s like this WOD has an Upside-down…

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. On The Minute Drills
1:00 x Saddle(-ish)
1:00 x Pigeon L
1:00 x Pigeon R
1:00 x Cobra Stretch
1:00 x Figure-4 L
1:00 x Figure-4 R
1:00 x Couch L
1:00 x Couch R
1:00 x Shoulder/Chest Opener L
1:00 x Shoulder/Chest Opener L

Impact/Focus: Turkish Get-up AMRAP
12:00 Running Clock

Max Reps x Turkish Get-ups (alternate sides each rep)

Notes: Target volume is 24-30 reps total for the 12:00. Log the best three weights lifted across the sets and reps. For a weight to be completed it must be performed successfully on with the Right and Left Arms. Climbing weight, sustaining weight for multiple sets, or adjusting lighter as needed are at the athlete’s discretion.

Post scores to comments.

“Red Herring”
Complete the following in as few ‘Tabata’ intervals as possible.
1 interval is :20 work x :10 rest

Row 1000m
60 x Burpees
60 x Slamball
or 120 x Hammer Strikes (60 per side)

Notes: Alternate between movements or storm through ‘chipper’ style; beware the herring.

Post intervals to complete to comments.

Warm-up Drills
I. Run 400-800m or Row 3:00
II. Dynamic Series
III. Mobility

Impact/Focus: Gymnastics Ascension Ladder
15/10 Rounds on the 1:00 athletes will work through the following:

A. 1-2-3-4-5-6-7-8-9-10 … 15 x Handstand Push-ups, Stinkbugs, DB Push Press
B. 1-2-3-4-5-6-7-8-9-10 … 15 x Pull-ups (Strict or Kipping), Ring Rows, Bar Rows

Notes: If an athlete gets to minute five and can not complete the workload in time they will start at 1+1 again for round 6. Reset at the first rung of the ladder each time a workload can not be completed within the time limit.

Post score to comments.

“AKA”
Run 550m
3 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups

Run 400m
2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups

Run 200m
1 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.

Impact/Focus: Barbell Complex
5:00 x Power or Full Clean + Front Squat + Jerk warm-up sets building to intended starting weight.

Then… Establish the best weight possible for three lifts vs 12:00;
Score is the total of these three lifts.

3 x Cleans
+
2 x Front Squat
+
1 x Jerk

Post scores to comments.

“Whipperwillow”
Complete as many Rounds/Reps as possible in 12:00 of

10 x Ring Dips
15 x Sumo Deadlift High Pull (95/65lbs)
30 x Double-unders

Notes: Scaling will be covered during the whiteboard brief. Bring the lumber, Ninjas!

Post scores to comments.

OUR SUMMER NUTRITION CHALLENGE CLASS & EXCITED GATHERING BEGINS [email protected]!

Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Warm-up Sets/Reps building to an intended starting weight x 6:00

Then, complete the following on the 2:30 of

Deadlift x 5-4-3-2-1
*Climb weight across as able.

Post scores to comments.

“Deadball”
For time
100 x GHD Extensions
*Every break during the GHD Extensions =
20 x Short Wallball (20/14lbs)
After the GHD Extensions have been completed finsish the WOD with a set of 20 x Short Wallball (20/14lbs)

Notes: Short Wallball is to a target set at max overhead reach standing at the wall.

Post scores to comments.