“Stay a Thousand Years”

4 Rounds
500/400 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
18/14 Calorie Bike
10 DB Floor Press

Weight: 135/95, 50/35

4 Rounds
400/350 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
15/12 Calorie Bike
10 DB Floor Press

Weight: 115/75, 35/20

4 Rounds
350/200 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
12/9 Calorie Bike
10 DB Floor Press

Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
Two workouts in one hour?! Heck yes! For the first couplet, row the 500/400 in 2 minutes or less (scale to meet this domain) then from the floor safely get the barbell to your back for 10 back squats. The squats should remain unbroken and relatively fast every round. Target 10 minutes. For the second couplet, complete the bike in :90 or less (again scale to meet the time domain) and then use dumbbells for the 10 floor press (unbroken every round.) Target 8 minutes. There will be a 12 minute cap for couplet one, and a 10 minute cap for couplet two.

Post Two Times to Comments.

“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 Intervals to Comments.

“Why Not”

STRENGTH
Front Rack Lunge
3×10, across
*alternating legs

STRENGTH
Front Rack Lunge
3×10, across
*alternating legs

STRENGTH
Front Rack Lunge
3×10, across
*alternating legs

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a moderately heavy weight for the front rack lunges. The lunges will be done by ALTERNATING legs, stepping forward or backward, for a total of 10 reps. Stay at the same moderate weight for all three sets. For the metcon, you’ll complete 5 bar facing burpees in around :20-:30 then use a HEAVY weight (2-3 reps in a row, MAYBE the first set unbroken) for the hang power cleans. Target 5-7 rounds.

Post Weight + Rounds to Comments.

“Subliminal Thoughts”

WOD GUIDANCE & GOALS
I pick things up and I put them down! Do a burpee on your dumbbells, and instead of jumping and clapping, you’ll deadlift the dumbbells up as you’ll stand. Choose a weight that you can move for 10 reps no problem. Then bike 12/9 calories which will take at most one minute. Target 15-18 minutes.

Post Time to Comments.

“911 Tribute”

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand Push Ups
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 135/95, 70/53

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Pull Ups
11 Power Cleans
11 Abmat Handstand Push Ups
11 Kettlebell Swings
11 Knee Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 20″
Weight: 115/75, 53/35

With a Partner
2001 Meter Run
11 Step Up
11 Thrusters
11 Ring Rows
11 Power Cleans
11 DB Press
11 Kettlebell Swings
11 Leg Lifts
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 95/65, 35/26

WOD GUIDANCE & GOALS
Grab a partner, put your head down, and grind away. Divide the 2001 meters into 400’s, the final 401 meters you will do together. For the 11 reps of the 9 movements, each partner will complete 11 reps. You decide if you do all 11 at one time or divide them up, but BOTH partners must complete 11 reps before moving on to the next exercise. Target 30 minutes.

Post Time to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to somewhere between 80 and 85% of your 1 rep max for your four sets of three overhead squats. The weight will feel moderately heavy, with no failed reps.

Post Weights to Comments. Compare Scores HERE.

Row

WOD GUIDANCE & GOALS
This is going to get SPICY! As a duo, you will both complete 10 rounds of 300m or 250m, recording your times as you go. Your slowest split is your score. You and your partner will then complete a 2k row, switching every 500 meters. Record your time for the 2k, and also your total time for the entire workout! There is a 35 minute cap.

courtesy of PRVN

Post Slowest Intervals + Total Time to Comments.

“Raised by Wolves”

4 Rounds
400 Meter Run
50 Sit Ups
Rest 1 Minute

4 Rounds
400 Meter Run
40 Sit Ups
Rest 1 Minute

4 Rounds
300 Meter Run
30 Sit Ups
Rest 1 Minute

WOD GUIDANCE & GOALS
All out! Yup, run the 400 at your 1 mile pr pace (uncomfortable), then PUSH your pace on the sit ups (:75-:90). Record your interval then rest 1 minute before starting your next. Try to stay consistent from round to round.

Post Intervals to Comments.

“Send It”

30 Toes to Bar
40 DB Snatch
50 DB Step Overs, 20″
40 DB Snatch
30 Toes to Bar

Weight: 50/35

30 Knee Ups
40 DB Snatch
50 DB Step Overs, 20″
40 DB Snatch
30 Knee Ups

Weight: 35/20

20 Leg Lifts
30 DB Snatch
40 DB Step Overs, 20″
30 DB Snatch
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, send it! Break the first set of toes to bar into sets of 5-10 to manage grip and minimize rest time. Move through snatches at a steady rhythm with quick breaks every 10-20 reps to manage grip and breath. Step overs are with 1 dumbbell and everyone is using the 20″ box. Break step ups into sets of 20-15-15. On your way back down the ladder, hold onto the dumbbell for bigger sets of snatches, and get the toes to bar done as fast as possible. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“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
We haven’t done this one since 2016!! 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.