“Doesn’t Look Good…kinda”

3 Rounds
40 Pistols
50 Calorie Row
:60 Plank

3 Rounds
40 Assisted Pistols
40 Calorie Row
:60 Plank

3 Rounds
40 Squats
30 Calorie Row
:60 Plank

WOD GUIDANCE & GOALS
Doesn’t Look Good… It Looks Great! Move at a steady pace for 40 alternating pistols. Scale pistols to a medball/bench/box, or do lunges/squats as modifications. The calorie row will take 3-4 minutes per 50 cals, and then breathing heavily hold a one minute plank (elbows or hands.) Push your last round! Target 17  minutes.

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“Open 21.1”

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts

1 Mod Wall Walk
10 Single Unders
3 Mod Wall Walk
30 Single Unders
6 Mod Wall Walk
60 Single Unders
9 Mod Wall Walk
90 Single Unders
15 Mod Wall Walk
150 Single Unders
21 Mod Wall Walk
210 Single Unders

WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. Post Total Reps.

Post Reps to Comments. Compare Scores HERE.

Power Clean
5×3, across
at 80-85%

Power Clean
5×3, across
at 80-85%

Hang Power Clean
5×3, across
at 80-85%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 80-85% (heavy!) effort for your five sets of three, power cleans. The cleans DO NOT have to be touch and go, you may drop from the top after each rep. Your effort (8.5/10) should require you to take AT LEAST 2 minutes between sets, and should take your breath away!

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“Don’t Believe the Hype”

Team of 2
200 Calorie Row
100 Burpee Box Jump Overs
50 Shoulder to Overhead

Height: 24/20
Weights: 135/95

Team of 2
200 Calorie Row
100 Burpee Box Step Overs
50 Shoulder to Overhead

Height: 24/20
Weights: 115/75

Team of 2
150 Calorie Row
75 Burpee Box Step Overs
50 Shoulder to Overhead

Height: 20
Weights: 95/65

WOD GUIDANCE & GOALS
With a buddy complete the row, then the burpee box jump overs, and then the shoulder to overhead. You decide as a team how to split up the work. Keep your transitions fast and when you get tired/slow down, switch off! Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“River”

AMRAP 21
150 Meter Farmer’s Carry
21 Back Squats
*ever 3 minutes do 63 double unders

Weight: 70/53, 135/95

AMRAP 21
150 Meter Farmer’s Carry
21 Back Squats
*ever 3 minutes do 21 attempts

Weight: 53/35, 115/75

AMRAP 21
150 Meter Farmer’s Carry
15 Back Squats
*ever 3 minutes do 90 single unders

Weight: 35/26, 75/55

WOD GUIDANCE & GOALS
Grab two kettlebells and walk, shuffle or run them around the cars (150m) You may have to give your grip a break halfway around them! When you get back inside, pick up your barbell, safely get it overhead and complete 21 back squats. You may have to pause at 10 or 15 reps but never have to place the bar down. Every three minutes, no matter where you are, pick up your rope and do 63 double unders (21 attempts, 90 singles) which will take about :60 of work. Target 4 Rounds.

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“Mental”

AMRAP 10
10 Knees to Elbow
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Toes to Bar
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 50/35

AMRAP 10
10 Knee Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Pike Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 35/20

AMRAP 10
10 Tuck Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 V-Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 35/20

WOD GUIDANCE & GOALS
Yup, this will surely get MENTAL! For the first AMRAP, try doing the knees to elbow even if it means a couple reps at a time. If you’re not quite there yet, do knee ups or tuck ups. The db hang cleans are with two dumbbells. Since this is an AMRAP, with a short rep scheme, it’s your opportunity to try a heavier weight. Notice there isn’t a scaling option for meters, EVERYONE is doing either 250/200, which will take ABOUT one minute. Target 4+ rounds. For the second AMRAP, make sure the movements increase in difficulty. If you did knee ups now do pike ups, if you did knees to elbow now do toes to bar, and if you did tuck ups do v-ups. You will now only need one db for the snatches, and you’ll do 10 reps per side (all on the left then all on the right.) When you choose a weight for the snatches, make sure you can do five on your non-dominant arm. Then, complete each round with the same amount of meters. Target 4+ rounds. Record both AMRAP scores.

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“Caption”

5 Rounds
200 Meter Run
30 Squats
200 Meter Run
Rest 2 Minutes

5 Rounds
200 Meter Run
20 Squats
200 Meter Run
Rest 2 Minutes

5 Rounds
100 Meter Run
15 Squats
100 Meter Run
Rest 2 Minutes

WOD GUIDANCE & GOALS
No holding back on this one, just GO! RUN/SPRING the 200’s and find an uncomfortable pace on the air squats, as you try to complete each round in 2:00-2:30. The 200’s take around :45 each, and the squats :30-:45. Leave nothing in your tank, and push through how heavy your legs will feel. Record your intervals.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 65% of your 1 rep max, or a weight that feels heavy reps 7 through 10. Ideally for the next two sets add a LITTLE bit of weight to the bar (2-5%) Remember with a push press, there is NO re-dipping of your legs. After the initial “dip-drive”, keep your quads squeezed tight as you press overhead. Record your heaviest successful set of 10 reps. THEN, you get to do a bicep curl sequence with most likely an empty barbell. AND THEN, sets of single-leg bicycle sit ups (complete 15 reps on one side then 15 on the other.)

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“Organize”

7 Rounds
15/12 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 185/135

7 Rounds
12/9 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 135/95

5 Rounds
9/6 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 95/65

WOD GUIDANCE & GOALS

When you see a built in rest, it’s time to PUSH your pace! Complete the calorie bike in :60 or less (60+ rpm). Then complete the power cleans as fast singles or 3/2/2. The power cleans should take less than :60. Target :90-2:00 per interval. Record intervals.

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