“Who Run the World, Girls”

50-40-30-20
Calorie Row
Wall Balls
*10 sit to stands at the end of each round

Weight: 20/14

40-30-20-10
Calorie Row
Wall Balls
*10 sit to stands at the end of each round

Height: 14/10

30-20-10-5
Calorie Row
Wall Balls
*5 sit to stands at the end of each round

Weight: 10/6

WOD GUIDANCE & GOALS
Start the row at a moderate pace (1200/900 cal per hour) and do half the wall ball reps before breaking. Once you break the wall balls chip away at them in sets of 10 reps. The last two rounds, pick up your pace on the row and try to go unbroken on the wall balls. At the end of every set (yes, you end with sit to stands), do sit to stands and use them as your “rest”. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Good, Busy”

WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will breakdown the power clean and you’ll then have twelve minutes to build to a heavy set of three reps. Reps do not have to be touch and go. Record your heaviest triple. For the metcon, you’ll use 80% of your triple for the sets of five in the workout. Keep these reps touch and go. Complete the hand-release push ups in as big of sets as possible, then push your pace on the 200 meter run (around :45-:60). Target 10 minutes to complete the metcon.

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STRENGTH
Back Squat
5×5, across
at 75%

STRENGTH
Back Squat
5×5, across
at 75%

STRENGTH
Back Squat
5×5, across
at 75%

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75% of your 1 rep max and you’ll remain at the same weight for all five sets of five. The weight should feel heavy reps four and five, without any failed sets. For the metcon, complete the toes to bar and box jumps in about two minutes, leaving one minute to recover before the next set. Break toes to bar into four sets of five, or a set of ten then two fast sets of five, and move quickly on the box jumps. Record your intervals.

Post Weight + Times to Comments. Compare Scores HERE.

“Would’ve, Should’ve, Could’ve”

70 KB Swings
10 Burpees
200 Meter Run
60 Sit Ups
10 Burpees
200 Meter Run
50 Lunges
10 Burpees
200 Meter Run
40 Push Ups
10 Burpees
200 Meter Run
30 Ring Rows
10 Burpees
200 Meter Run

Weight: 53/35

70 KB Swings
10 Burpees
200 Meter Run
60 Sit Ups
10 Burpees
200 Meter Run
50 Lunges
10 Burpees
200 Meter Run
40 Knee Push Ups
10 Burpees
200 Meter Run
30 Ring Rows
10 Burpees
200 Meter Run

Weight: 35/26

60 KB Swings
10 Burpees
100 Meter Run
50 Sit Ups
10 Burpees
100 Meter Run
40 Lunges
10 Burpees
100 Meter Run
30 Push Ups
10 Burpees
100 Meter Run
20 Ring Rows
10 Burpees
100 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Time to Grind! Choose a weight for the swings that you hold onto for at least 20 reps before having to take a break. Try to do the 70 swings in a set of 30, 20 and 20 reps. Then do ten burpees (catch your breath here) and run 200 meters. You’ll do the burpees and run after every new movement. Keep a continuous and consecutive pace on the sit ups and lunges, then chip away at the push ups and ring rows in sets of 5-10 reps. Target 25 minutes.

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“American Woman”

WOD GUIDANCE & GOALS
Choose a weight for the squats that you can do for 10 consecutive reps every round. The squats will take around :30 to complete. The row will take around :60-:75. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Chad”+”Sham”

WOD GUIDANCE & GOALS
Like years past, we are doing the “Chad” workout to honor Chad Wilkinson. This year we are doing it in teams of two, and half the reps as we’ll be adding in the Hero WOD “Sham”. For “Chad” you and your partner can divide the 500 step ups however you’d like. There will be a 20 minute cap on the step ups. You’ll then immediately start the workout “Sham”. Divide the pull ups between you and your partner, then run the 100 meters together. Target 30 minutes to complete both workouts.

Remember that Hero workouts take on a greater meaning than our everyday workouts. When the workout seems/feels difficult, remember that you’re doing it to honor a special person and/or cause, in this case Chad and awareness and prevention of veteran suicide. So, get to work, do your best, positive thoughts and throw an occasional high-five to your WOD neighbor.

Chad Wilkinson
Sara Wilkinson (Chad’s surviving wife) presents this hero workout in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time

David “Sham” Wieger
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

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STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
12/9 Calorie Bike
3 Plate Push

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
12/9 Calorie Bike
3 Plate Push

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
9/6 Calorie Bike
2 Plate Push

WOD GUIDANCE & GOALS
For the sumo deadlifts, build to a heavy weight with NO touch and go reps. Pause at the bottom, reset your breath and set up position, then press through the floor with your feet and legs. Do not compromise your form for heavier weight!

Post Weight + Rounds to Comments. Compare Scores HERE.

“Superwoman”

5 Rounds
5 Thrusters
10 Toes to Bar
15 Box Jumps
Rest 3 Minutes
5 Rounds
5 Clean + Jerks
10 Front Squats
15 Ring Dips

Weight: 95/65, 135/95
Height: 24/20

5 Rounds
5 Thrusters
10 Knee Ups
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Clean + Jerks
10 Front Squats
15 Jumping Ring Dips

Weight: 75/55, 115/75
Height: 24/20

5 Rounds
5 Thrusters
10 V-Ups
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Clean + Jerks
10 Front Squats
15 Bench Dips

Weight: 65/45, 95/65
Height: 20

WOD GUIDANCE & GOALS
The last time we did this workout, it was with dumbbells. This time we’re using a barbell! Do the five thrusters unbroken for all 5 rounds. The toes to bar, try to do unbroken as long as possible then sets of 5 reps. Keep a steady, continuous pace on the box jumps, catching your breath on the step down. Target 10 minutes for the first triplet. Rest 3 minutes before the next triplet. For the clean and jerks, break the set of five into three and two reps or five quick singles. The squats should be unbroken every round. The dips break into 10/5 or 5/5/5, and use as your “rest”. Target 10 minutes. This workout (including reset) will take around 23 minutes. Record your total time

Post Total Time to Comments. Compare Scores HERE (last time we used dbs)

“Midnight Rain”

10-9-8-7-6-5-4-3-2-1 DB Snatch
30 Single Unders
15 Sit Ups
10 Push Ups
10-9-8-7-6-5-4-3-2-1 Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 20-25 minutes.

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“You’re on Your Own, Kid”

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 90% of your 1 rep max (HEAVY WEIGHT) for the three sets of three reps. Reps two and three should require an extra breath between reps to reset your midline. Remember with a push press there is no redip of the legs.

Post Weight + Time to Comments. Compare Scores HERE.