Category Archives: W.O.D

Monday 10 Dec 2018

Squat Snatch Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%) Handstand Push-up Conditioning (Repeat #2 for Open) 5 Rounds In a 90 Second Window: 20/14 Calorie Row Max Handstand Push-ups Rest 30 Seconds Round 1-3: Strict Handstand Push-ups Rounds 4-5: Kipping Handstand Push-ups “Dumbbell Freddy Krueger” 21-15-9: Dumbbell Power Snatch (70/50) Burpees

Wednesday, 5 Dec 2018

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Tuesday, 4 Dec 2018

Gymnastic Conditioning
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Push Jerk
Heavy 5-4-3-2-1

“Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Monday, 3 Dec 2018

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

“Jump Start”
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Wednesday, 21 Nov 2018

Barbell Cycling
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

Body Armor
Alternating On the Minute x 16 (4 Rounds)
Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2: 9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3: 60 Double Unders
Minute 4: Rest

Midline
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups

Tuesday, 20 Nov 2018

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Monday, 19 Nov 2018

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane”
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)

1 Rnd Macho Man
-3 power Cleans
-3 Front Squats
-3 Jerks

Tuesday, 13 Nov 2018

Strict Gymnastics
4 Sets, Not For Time:
40% Max Strict Handstand Push-ups
6 Tempo Ring Rows

Rest as Needed Between

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95

Wednesday, 7 Nov 2018

Barbell Cycling (Benchmark Testing)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Conditioning
Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Wreck Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)

Wreck Bag: 70/50

Tuesday, 6 Nov 2018

Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

“Nate”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Midline
15 Minute Recovery Bike

15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00