Workout of the Day (WODS)

WOD: Sun 10.23.2022 “Two Friends”

WOD

“Two Friends”

METCON

6 Rounds
400 Meter Run
200 Meter Medball Carry
100 Meter Farmer’s Carry

Weight: 30/20, 70/53

MASTERS

6 Rounds
400 Meter Run
200 Meter Medball Carry
100 Meter Farmer’s Carry

Weight: 20/14, 53/35

MOVE

6 Rounds
300 Meter Run
200 Meter Medball Carry
100 Meter Farmer’s Carry

Weight: 14/10, 35/26

WOD GUIDANCE & GOALS
Grunt work! Run the 400 meters in about two minutes, the medball run in :90, and the farmer’s carry in around :60. Choose weights for the medball and kettlebells that require you to take a break at the half way point. Target 40 minutes.

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WOD

“Where It’s At”

METCON

250/200 Meter Row
63-54-45-36-27-18-9 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 70/53

MASTERS

250/200 Meter Row
63-54-45-36-27-18-9 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 53/35

MOVE

200/150 Meter Row
42-26-30-24-18-12-6 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Start every round (yes, all 7 rounds) with 250/200 meter row (:60), then do the best you can to keep the sit ups and eye-height kb swings UNBROKEN! Target 25 minutes.

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OLYMPIC LIFTING

1 Snatch Pull + 1 Snatch
work up to a heavy one rep

1 Clean + 1 Push Jerk + 1 Split Jerk
work up to a heavy one rep

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NEWS

OLYMPIC LIFTING CLINIC: TOMORROW at 9:30a with Pancho. RSVP on Triib!!

WOD

“Prefer”

METCON

EMOM 18
1- 200 Meter Run
2 – 5 (Wo)Man Makers
3 – Rest

Weight: 50/35

MASTERS

EMOM 18
1- Run Cars
2 – 5 (Wo)Man Makers
3 – Rest

Weight: 35/20

MOVE

EMOM 18
1- 100 Meter Run
2 – 5 (Wo)Man Makers
3 – Rest

Weight: 25/15

WOD GUIDANCE & GOALS
(Wo)Man-Makers! Run the 200 meters in :60 or less (modify to fit the time domain.) One rep of a (wo)man-maker consists of a db push up, one plank row per arm, plus a squat clean thruster. Choose a weight for the dumbbells that you can complete 5 reps within the :60 time domain (on the lighter side.) Record your db weight and/or modifications.

Inspired by Speal

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HOME WOD

EMOM 18
1- 200 Meter Run
2 – 12 Burpees
3 – Rest

ENDURANCE

15 hill sprints (:20)
walk down

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NEWS

OLYMPIC LIFTING CLINIC: Sat 10/22 at 9:30a with Pancho! RSVP on Triib

WOD

“Rowdy Group”

METCON

STRENGTH
Hip Thrusts
3×8, across

FOR ROUNDS
AMRAP 10
10 Strict Handstand Push Ups
5 Hang Power Cleans
10 Strict handstand Push Ups
5 Bar Muscle Ups

Weight: 165/115

MASTERS

STRENGTH
Hip Thrusts
3×8, across

FOR ROUNDS
AMRAP 10
10 Abmat Handstand Push Ups
5 Hang Power Cleans
10 Abmat handstand Push Ups
5 Chest to Bars

Weight: 135/95

MOVE

STRENGTH
Hip Thrusts
3×8, across

FOR ROUNDS
AMRAP 10
10 Bench Push Ups
5 Hang Power Cleans
10 Bench Push Ups
5 Strict Pull Ups

Weight: 115/75

WOD GUIDANCE & GOALS
New Movement! Hip Thrusts will be done with your back on a bench, and butt seated on the floor. A barbell will be across your hips (with a barbell pad) and you’ll use your glutes to lift parallel with the floor. You’ll build up to a moderately heavy weight (take 3-4 warm up sets) and then use the same weight for three sets of eight reps.

For the metcon, you have ten minutes to work on your strict handstand push ups, OR use a heavier weight for the hang power cleans, OR on the bar muscle up (any difficult upper-body-pulling movement.) Choose ONE! Do the handstand push ups in no more than two sets, the hang cleans should be unbroken, and you can chip away at fast singles on the bar muscle ups. Target 4 rounds.

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HOME WOD

AMRAP 10
10 Strict Handstand Push Ups
5 Burpee Box Jumps
10 Strict handstand Push Ups
5 Burpee Box Jump

ENDURANCE

2 Halting Deadlifts + 2 Clean Pulls
1 at 90%
1 at 95%
2 at 100%

5 Snatch Grip Push Press + 2 OH Squats
work up to a max then

2 Front Squats to Parallel + 2 Front Squats
1 at 70%
3 at 75%

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NEWS

OLYMPIC LIFTING CLINIC: Sat 10/22 at 9:30a with Pancho. RSVP on Triib!

WOD

“Make a Deal”

METCON

3 Rounds
15/12 Calorie Bike
50 Double Unders
100′ DB Lunge
50 Double Unders
15/12 Calorie Bike
Rest 2 Minutes

Weight: 50/35

MASTERS

3 Rounds
12/9 Calorie Bike
15 Attempts
100′ DB Lunge
15 Attempts
12/9 Calorie Bike
Rest 2 Minutes

Weight: 35/20

MOVE

3 Rounds
9/6 Calorie Bike
75 Single Unders
100′ Lunge
75 Singles Unders
9/6 Calorie Bike
Rest 2 Minutes

WOD GUIDANCE & GOALS
A three rounder WITH rest!! Push the bike to complete the calories in around :60, or scale to meet the time domain, and the double unders (or modification) should take no more than :60. The db lunges are with one dumbbell held anyhow, anyway. The lunge course will be 25 feet. Complete 4 lengths possibly unbroken or taking one break after 50 feet (:90-2:00.) Target 6 minutes per round. Record three intervals.

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HOME WOD

3 Rounds
200 Meter Run
30 Jumping Jacks
100′ Lunges
30 Jumping Jacks
200 Meter Run
Rest 2 Minutes

ENDURANCE

3 rounds
200m, rest :60
400m, rest :90
600m, rest 2:00

Categories: WOD|10 Comments

NEWS

OLY CLINIC: Sat 10/22 at 9:30a with Coach Pancho. Space is limited, please RSVP!

WOD

“Any Other Way”

METCON

STRENGTH
Overhead Squat
3×5, across at 75-80%

FOR ROUNDS
AMRAP 10
50 Wall Balls
35 Deadlift
20 Pull Ups

Weight: 20/14, 225/155

MASTERS

STRENGTH
Overhead Squat
3×5, across at 75-80%

FOR ROUNDS
AMRAP 10
50 Wall Balls
35 Deadlift
10 Pull Ups

Weight: 14/10, 185/135

MOVE

STRENGTH
Overhead Squat
3×5, across at 75-80%

FOR ROUNDS
AMRAP 10
40 Wall Balls
30 Deadlift
20 Ring Rows

Weight: 10/6, 155/105

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to somewhere between 75-80% of your 1 rep max for your three sets of five overhead squats. The weight will feel moderately heavy, with no failed reps.

For the metcon, you have ten minutes to potentially get one (to one and a half) rounds of the triplet. Try to do the wall balls in no more than three sets (some of you may go two sets or unbroken.) Choose a weight for the deadlifts that you can cycle for reps of 5-10 with quick breaks between sets. Chip away at the pull ups in sets of 5 (or more). The wall balls will take :90-2:00, the deadlifts :90-2:00, and the pull ups in :60-:90. Target 1.5 rounds.

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HOME WOD

AMRAP 10
50 Squats
35 Glute Bridge
20 Sit to Stands

OLYMPIC LIFTING

2 Power Snatch + 1 Hang Snatch + 1 OH Squat
build to a max for the day then
1 at 95% of new max
2 at 85%

3 Behind the Neck Push Press + 2 Push Press
build to a max for the day then
1 at 95%

2 Pause Back Squats + 2 Back Squats
1 at 70%
3 at 75%

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WOD

“False Alarm”

METCON

5 x on the 4 Minute
18/15 Calorie Row
12 Burpees
9 Toes to Bar
6 Snatch

Weight; 135/95

MASTERS

5 x on the 4 Minute
15/12 Calorie Row
12 Burpees
9 Knee Ups
6 Snatch

Weight: 115/75

MOVE

5 x on the 4 Minute
12/9 Calorie Row
9 Burpees
9 Leg Lifts
6 Hang Snatch

Weight: 75/55

WOD GUIDANCE & GOALS
The goal for this workout is to have rest before the next one begins! Complete the calorie row in :60-:75 (moderate pace), then pace out the burpees so you can always do one more (:60.) Try to keep the toes to bar unbroken or do them in two sets (:30.) Then chip away at fast singles or maybe a few doubles for the snatches (:30.) Record intervals.

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HOME WOD

5 x on the 3 Minute
200 Meter Run
12 Burpees
9 V-Ups

ENDURANCE

40 min time trial

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WOD

“Dysfunctional”

METCON

2 Rounds
800 Meter Run
80 Sit Ups
600 Meter Run
60 Lunges
400 Meter Run
40 Push Ups

MASTERS

2 Rounds
800 Meter Run
80 Sit Ups
600 Meter Run
60 Lunges
400 Meter Run
20 Push Ups

MOVE

800 Meter Run
80 Sit Ups
600 Meter Run
60 Lunges
400 Meter Run
40 Knee Push Ups

WOD GUIDANCE & GOALS
Grind indeed! The goal for this workout is to keep moving at the same pace from beginning to end. The sit ups and lunges try to do in one steady set, then break the push ups into sets of 5-10 with quick breaks between sets. Target sub 30 minutes.

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WOD

“Bam Bam”

METCON

50-40-30-20-10
Medball Clean
Double Under
10-8-6-4-2
Back Squat

Weight: 20/14, 155/105

MASTERS

50-40-30-20-10
Medball Clean
15-12-9-6-3
Attempts
10-8-6-4-2
Back Squat

Weight: 14/10, 125/85

MOVE

25-10-15-10-5
Medball Clean
100-80-60-40-20
Single Under
10-8-6-4-2
Back Squat

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Medball cleans AND back squats! Break medball cleans into two sets (30/20, 20/20, 20/10, 10/10) to give your legs a quick shake out so you’re ready for double unders. For the medball cleans, coaches will make sure you pass through an extended hip position before pulling to the front squat. Try to relax your arms and shoulders on the double unders. Choose a weight for the back squats that is on the moderate to heavy side, but you can also get from the floor to the back rack position. Once the bar is on your back, you shouldn’t have to break up any sets of squats. Target 20 minutes

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WOD

“Forget About Them”

METCON

3 Rounds
500/400 Meter Row
100′ Handstand Walk
Rest 5 Minutes
500 Meter Row

MASTERS

3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 5 Minutes
500 Meter Row

MOVE

3 Rounds
375/300 Meter Row
50 Plank Taps
Rest 5 Minutes
500 Meter Row

WOD GUIDANCE & GOALS
Handstand Walking! Row the 500/400 right around two minutes (moderate/fast pace) then take a few deep breaths, with some arm shake outs, before attempting to walk. The handstand walk will be done in 25 foot increments. Try to walk a full 25 feet before kicking down. If 100 feet seems impossible, scale the distance before going to wall walks or shoulder taps. Take no more than 2-3 minutes per 100 feet. Target 12-15 minutes for the couplet, then take a five minute rest before rowing 500 meters ALL OUT!! Record your time for the couplet AND the all out row.

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