WODs

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Friday, September 21, 2018

September 20, 2018

A) 4 minutes AMRAP of:

  • 5 unbroken Kip/Butterfly/C2B Pullup
  • or 3 unbroken Strict Pullups

Each set must be unbroken and you must break between sets. If you break up set, reps won’t count towards total rounds.

B) 6 rounds of 30 sec ON/OFF

  • Double or Single Unders
  • Wall Climbs or Inverted Hold

Cash Out:

  • Rumble Roll neck and upper back 2 minutes each.
  • Accumulate 2 min Down Dog

 

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Wednesday, September 19, 2018

September 18, 2018

Back Squat 3×6 @31X1, use heavier load than last week.
+
4 rounds:
20 or 10 burpees
30 or 20 Wall Ball @10’/9’ 20/14#
Rest 2 mins

Goal is unbroken, pushing to get similar paces each round.

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Tuesday, September 18, 2018

September 17, 2018

Teams of 2

For time and team max meters:

  • Partner A) Run 1 mile
  • Partner B) Row as many meters as possible  (Individual option 2k)
    Switch
  • Partner B) Run 1 mile
  • Partner A) Row as many meters as possible
    Switch
  • Partner A) Run 800m
  • Partner B) Row as many meters as possible (Individual option 1k)
    Switch
  • Partner B) Run 800m
  • Partner A) Row as many meters as possible

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Monday, September 17, 2018

September 16, 2018

A) Push Press 3RM

+

10 minute AMRAP

  • 5 DB Snatch, alternating hands 50/35lbs
  • 5 Box Jumps On and Over 24/20″
  • 10, 15, 20, 25, continue increasing by 5 reps until time cap.

*scale weight of DB and height of Box as needed.

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Friday, September 14, 2018

September 13, 2018

A) Back Squat

  • 3 x 8 @31X1
  • Repeat weight if you need to clean up technique or slightly heavier.
  • Rest 2-3 mins

B) 12 AMRAP

Teams of 3 ideally

  • Assault Bike Sprint
  • Men 12-15 cals, Women 8-10 cals
  • As many calories as possible in 12 minutes

C) Accumulate 50 Lying Leg Raises

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Wednesday, September 12, 2018

September 11, 2018

A) Split Jerk

  • 4 x 3-4 @60-65%
  • rest 2 minutes

B) Banded Single Leg Deadlift

  • 3 x 8/side

C) Kneeling Lateral Ball Toss

  • 3 x 15/each

 

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Tuesday, September 11, 2018

September 10, 2018

17 years ago,

Never Forget

“WHITTEN

5 rounds for time:

  • 22 KB swings
  • 22 Box Jump
  • 400m Run
  • 22 Burpees
  • 22 Wall Balls

Complete individually or with a partner.

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Monday, September 10, 2018

September 9, 2018

Week 2 Info:

This week we continue increasing Upper Pulling volume and Double Under consistency. More grip and shoulder range of motion accessories as well. Consistency of technique will go far for your development. Keep a larger perspective mindset.  Also look forward for more Split Jerk, Back Squat and conditioning work coming up.

Level 1

A) 12 EMOM

  • Even: 5 Strict Pullup (unbroken)
  • Odd: 30 sec Double-Unders or Single Unders (stay consistent)

B) 12 EMOM

  • Even: 8-10 Strict Hanging Knee Raise
  • Odd: Inverted Hold 20-30 seconds

Level 2

A) 12 EMOM

  • Even: 6-10 PullUps (Kipping, Butterfly Chinover or Chest to Bar)
  • Odd: 30 sec Double-Unders (stay consistent)

B) 12 EMOM

  • Even: 6-10 Toe to Bar
  • Odd: Inverted Shoulder Taps x12-20

 

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Friday, September 7, 2018

September 6, 2018

A) Build into a perfect 1 rep Split Jerk (pre-test for this cycle)

3 rounds:

B1) Dumbbell Bench Press x 12-16

  • rest 30 – 90 seconds

B2) Dumbbell Bent Over Row x 12-16

  • rest 30-90 seconds

C) 3 rounds

  • Strict Hanging Knee/Leg Raises x 8-12
  • Standing Weighted Side Bend x 8-12/side
  • FLR on Rings or Floor x 30 seconds

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Wednesday, September 5, 2018

September 4, 2018

Level 1

A) 20-30 Strict PullUps for quality

  • if using assistance, use as little as possible.
  • strong shoulders = healthy shoulders, quality quality quality

B) 3 min AMRAP

  • Double Unders or Single Unders

Level 2

A) 1-10 unbroken sets of PullUps for time

  • kipping, butterfly, chinover or chest to bar pullups

B) 3 min AMRAP

  • Double Unders

All Levels

C) 1 round for quality

  • 400m Farmers Walk
  • 200m Waiters Carry Right Arm
  • 200m Waiters Carry Left Arm

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