“Row Sprints”

10 x 500/400 Meters
rest 2 minutes

10 x 500/400 Meters
rest 2 minutes

10 x 400/300 Meters
rest 2 minutes

WOD GUIDANCE & GOALS
Go HARD! Complete the 500/400 meters under 2:00, to have equal work to rest ratio. Record your fastest and slowest intervals.

Post Intervals to Comments. Compare Scores HERE.

“Thunderstorm”

50 Squats
40 Sit Ups
30 Lunges
20 KB Swings
10 Meter Bear Crawl
20 KB Swings
30 Lunges
40 Sit Ups
50 Squats
*run 200m b/w every movement

WOD GUIDANCE & GOALS
Rise and Grind!! This up/down ladder looks fairly simple until you add in 200 meter after EVERY MOVEMENT!! Push your pace on the movements, and recover on the runs. The squats will take around :60-:75, the sit ups :90, lunges:60, the swings :45, and the bear crawl :30. Each run will take around :60. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Heat Wave”

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike

Weight: 95/65

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Knee Ups
Max Calorie Bike

Weight: 75/55

10 Rounds
:90 on/:90 off
6 Hang Power Cleans
6 Burpees
6 Leg Lifts
Max Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
SPRINT time! Choose a LIGHT weight for the hang power cleans, and complete them unbroken every round. Drop right into 8 fast burpees, then try to complete the toes to bar unbroken for as long as possible. In the remaining time (:30 or so) bike as many calories as possible! Record your total calories.

Post Total Cals to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8.5/10 effort for the first working set of strict press. You’ll then ideally build every set. Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered! For the cash out, push a plate the length of the turf the immediately hold a :30 plank. Complete 5 rounds, not for time.

Post Weights to Comments. Compare Scores HERE.

“Say You’re Mine”

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

EMOM 20
1 – 15 Attempts
2 – 13/10 Cal Row
3 – 150 Meter Run
4 – Rest

EMOM 20
1 – 60 Single Unders
2 – 11/8 Cal Row
3 – 100 Meter Run
4 – Rest

WOD GUIDANCE & GOALS
CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 for the dubs, the full minute for the calorie row, and the full minute for the run. Remember you have a minute of rest built in so push your pace! Record any modifications.

Post Mods to Comments.

“Feeling Alright”

5 x 2:00on/2:00off
40 Sit Ups
Max DB Snatch

Weight: 50/35

5 x 2:00on/2:00off
30 Sit Ups
Max DB Snatch

Weight: 35/20

5 x 2:00on/2:00off
20 Sit Ups
Max DB Snatch

Weight: 25/15

WOD GUIDANCE & GOALS
Your abs will be popping after today’s workout! On the 2 minute, move through the sit ups as fast as possible, aiming to finish them in :60-:75 (scale number to meet the time domain.) Then in the remaining time, do as many db snatches as possible. You’ll have 2 minutes of rest so really MOVE during the working interval. Target 20 snatches per interval. Record total reps.

Post Total Reps to Comments.

“The Admiral”

3 Rounds:
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps

Weight: 155/105
Height: 24″

3 Rounds:
15 Burpee Pull Ups
15 Front Squats
15 Box Jumps

Weight: 125/85
Height: 20″

3 Rounds:
10 Burpee Pull Ups
10 Front Squats
15 Step Ups

Weight: 95/65
Height: 24″

WOD GUIDANCE & GOALS
Set a steady pace on the burpee pull ups, completing them in no more than three minutes. Choose a weight for the front squats you can do at least 10-12 straight before taking a break. The front squats will take no more than two minutes. Then chip away at your box jumps (:60-:90). Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

FOR TIME
2K Row
with a partner
*switch every 250m

WOD GUIDANCE & GOALS
To warm up for HEAVY DAY, coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes. Then for heavy deadlift, coaches will help you build to 8.5/10 effort for your first working set of 2 reps. You’ll then ideally build by 2-3% ONLY if your form/mechanics are optimal. Record your time for the row and weights for the deadlift sets.

Post Time + Weights to Comments. Compare Scores HERE.

“Weigh on Me”

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

Weight: 20/14

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

Weight: 14/10

3 x AMRAP 7
200 Meter Run
20 Wall Balls
20 Sit Ups
rest 2 min

Weight: 10/6

WOD GUIDANCE & GOALS
You only have seven minutes, how many rounds can you get!? 300 meters takes about :90 to complete. Try to do the first round of wall balls in sets of 20 and 10, if not unbroken (:75 at most.) Then, fly through your sit ups to make up time for the run or broken wall ball sets (;60-:75.) Target 2 rounds every seven minutes, and stay as consistent as possible!

Post Rounds + Reps to Comments.

“Peony”

80 Burpees
EMOM 5 Russian KB Swings

80/60 Cal Bike
EMOM 5 Pull Ups

80/60 Cal Row
EMOM 5 DB Shoulder to Overhead

80 DB Box Step Ups
EMOM 5 V-Ups

Weight: 70/53, 50/35

65 Burpees
EMOM 5 Russian KB Swings

65/50 Cal Bike
EMOM 5 Pull Ups

65/50 Cal Row
EMOM 5 DB Shoulder to Overhead

65 DB Box Step Ups
EMOM 5 V-Ups

Weight: 53/35, 35/20

50 Burpees
EMOM 5 Russian KB Swings

50/35 Cal Bike
EMOM 5 Ring Rows

50/35 Cal Row
EMOM 5 DB Shoulder to Overhead

50 DB Box Step Ups
EMOM 5 Leg Lift

Weight: 35/26, 25/15

WOD GUIDANCE & GOALS
Saturday Sweatfest!! Complete each movement as fast as you can, and to make things extra spicy you’ll have to STOP at every minute and do 5 reps of another exercise before you continue through the workout. Once you have completed a movement, move on to the next along with its emom exercise. Target 6-8 minutes for the burpees, 6-8 minutes on the bike, 5-7 on the row, and 5-7 on the db step ups. Record your total time. Target 35 minutes. There is a 40 minute cap.

Courtesy of Wanderlust

Post Time to Comments.