“Blut”

In Teams of 3
10 Rounds Each
200 Meter Run
Bike for Cals
Row for Cals

In Teams of 3
10 Rounds Each
200 Meter Run
Bike for Cals
Row for Cals

In Teams of 3
10 Rounds Each
100 Meter Run
Bike for Cals
Row for Cals

WOD GUIDANCE & GOALS
In teams of 3 (made as fair as possible by the coaches), one person will run 200 meters (they are the time keeper) while one person bikes for calories, and the third person rows for calories. When the runner returns, they will hop on the bike and continue accumulating calories, the biker will hop to the rower, and the rower will then be the runner. Repeat until each team member has been through the workout 10 times. At the end, record your TOTAL TIME AND TOTAL CALS. Target 35 minutes.

Post Time + Cals to Comments.

“Such a Hassle”

3 Rounds
60 Double Unders
30 Dumbbell Snatch
15 Toes to Bar
6 Wall Walks

Weight: 50/35

3 Rounds
20 Attempts
30 Dumbbell Snatch
15 Knee Ups
4 Wall Walks

Weight: 35/26

3 Rounds
80 Single Unders
20 Dumbbell Snatch
10 V-Ups
40 Plank Taps

Weight: 25/15

WOD GUIDANCE & GOALS
A three rounder! Take :60-:75 for the double unders (singles or attempts). Use a db weight that you can snatch for 20 reps before taking a break. Snatches will take :90-2:00. There are a few ways to attack the toes to bar; you could go for a big set to start then chip away at smaller sets, or start with smaller manageable sets (3-5) with shorter breaks between sets. Then complete each round with six wall walks (:60-:90). Target 15-17 minutes.

Post Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8.0/10 effort for the first working sets of two, and IDEALLY build by .2-.3 effort every set. Take at least :90 between sets for a full recovery.

Post Weight + Rounds to Comments. Compare Scores HERE.

“WOD TITLE”

With a partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

Height: 24/20

With a Partner
3 Rounds
800/600 Meter Row
40 Burpees
40 Step Ups
600 Meter Run

Height: 24/20

With a Partner
3 Rounds
600/400 Meter Row
300 Burpees
300 Box Jumps
400 Meter Run

Height: 20″

WOD GUIDANCE & GOALS
Hero WOD! You and your partner will divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete the row in 4 minutes or less, burpees in 3 minutes, box jumps in 3 minutes and the run in around 4 minutes. Scale meters or reps to meet the time restrictions. Target sub 45 minutes.

Marc Small
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Post Time to Comments. Compare Scores HERE.

“Cisco”

5 Rounds
18/15 Calorie Bike
15 Handstand Push Ups
12 Hang Power Cleans

Weight: 155/105

5 Rounds
15/12 Calorie Bike
15 Abmat Handstand Push Ups
12 Hang Power Cleans

Weight: 125/85

5 Rounds
12/9 Calorie Bike
12 DB Press
9 Hang Power Cleans

Weight: 95/65

WOD GUIDANCE & GOALS
You’ll start today’s cardio-fest with a :90 (or less) bike. Keep your rpms at 60+ or scale the calories to meet the time domain. If you have strong handstand push ups, try to complete the set of 15 reps in 10/5. If they’re not a strength, try breaking them into sets of 6/5 and 4. Spend no more than :90 on the handstands (target :60.) For the 12 hang cleans, try to do at least 6 reps before having to break the set. In later rounds you may have to break them into 5/4 and 3 reps. Target 15-17 minutes.

Post Time to Comments.

STRENGTH
Sumo Deadlift
5×3, building

STRENGTH
Sumo Deadlift
5×3, building

STRENGTH
Sumo Deadlift
5×3, building

WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which incorporates the quads a bit more. Coaches will help you build to 7.5/10 effort for your first set of 3 reps, then you’ll ideally BUILD for the next four sets. Record your heaviest and best looking triple.

Post Weight + Time to Comments. Compare Scores HERE.

“Build It”

WOD GUIDANCE & GOALS
Today, choose the HEAVIER kettlebells, even if that means you have to break 50 meters into the carry. A one-hundred meter carry will take around :60 or less to complete. As soon as you place the kbs down, you’ll feel lighter than a feather, so TAKE OFF and RUN (not jog) the 400 meters. See what kind of speed you can generate! THEN, recover on the sit ups. Target 5 Rounds.

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“2023 Legends WOD 4”

75 Double Unders
40′ Double DB Lunge
12-9-6-3 Muscle Ups

Weight: 50/35

25 Attempts
40′ Double DB Lunge
12-9-6-3 Chest to Bars

Weight: 35/20

90 Single Unders
40′ Double DB Lunge
12-9-6-3 Strict Pull Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Today’s WOD is all about the double unders! Yup, it’s all about managing your heart rate at the beginning of each round. My suggestion, purposefully break the 75 reps into sets of 25, with one big breath between sets. Then move the db lunges, which you’ll hold on your shoulders (not by your sides.) It’s only 40 feet, so try to go unbroken. If you’re super proficient at muscle ups try to connect sets of 3 reps, otherwise chip away at a difficult upper-body pulling movement. Target 13-15 minutes.

Post Time to Comments.

WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 6.5-7/10 effort for 10 reps. You’ll stay at the same weight for all three sets.

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“Not That Bad”

10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks

Weight: 50/35

10 x on the 3 Minute
200 Meter Run
10 Knee Ups
5 DB Clean+Jerks

Weight: 35/20

10 x on the 3 Minute
100 Meter Run
10 V-Ups
5 DB Clean+Jerks

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move the more rest you earn! Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken (at most :30). Use two heavy dumbbells for the five clean and jerks (:15-:20) trying to do them unbroken for as many rounds as possible. Target 2 minutes per interval, and scale the run or reps to meet the time domain. Record fastest and slowest splits. Stay consistent!

Post Fastest + Slowest Intervals to Comments. Compare Scores HERE.