“Unholy”

WOD GUIDANCE & GOALS
Looks are deceiving! For the AMRAP, you’ll lunge 50 feet then do 15 push ups. Each round will take about :60-:90 to complete. That’s A LOT of rounds! Target 8 rounds. THEN, from the racks you’ll do 10 back rack lunges alternating legs (like we did with our front rack lunges), with reps 6-10 starting to get spicy! Stay at the same weight for three sets

Courtesy of TDC

Post Rounds + Weight to Comments. Compare Scores HERE.

Partner “Small”

With a partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

Height: 24/20

With a Partner
3 Rounds
800/600 Meter Row
40 Burpees
40 Step Ups
600 Meter Run

Height: 24/20

With a Partner
3 Rounds
600/400 Meter Row
300 Burpees
300 Box Jumps
400 Meter Run

Height: 20″

WOD GUIDANCE & GOALS
Hero WOD! You and your partner will divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete the row in 4 minutes or less, burpees in 3 minutes, box jumps in 3 minutes and the run in around 4 minutes. Scale meters or reps to meet the time restrictions. Target sub 45 minutes.

Marc Small
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Post Time to Comments.

“Toaster”

7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike

Weight: 185/135, 30/20

7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike

Weight: 155/105, 20/14

7 x on the 3 minute
5 Power Cleans
10 Wall Balls
7 Calorie Bike

Weight: 115/75, 14/10

WOD GUIDANCE & GOALS
Heavy wall balls! Choose a weight for the power cleans that you may have to break into sets of 3 and 2, or fast singles. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.

Post Intervals to Comments.

“Such a Hassle”

3 Rounds
60 Double Unders
30 Dumbbell Snatch
15 Toes to Bar
6 Wall Walks

Weight: 50/35

3 Rounds
20 Attempts
30 Dumbbell Snatch
15 Knee Ups
4 Wall Walks

Weight: 35/26

3 Rounds
80 Single Unders
20 Dumbbell Snatch
10 V-Ups
40 Plank Taps

Weight: 25/15

WOD GUIDANCE & GOALS
A three rounder! Take :60-:75 for the double unders (singles or attempts). Use a db weight that you can snatch for 20 reps before taking a break. Snatches will take :90-2:00. There are a few ways to attack the toes to bar; you could go for a big set to start then chip away at smaller sets, or start with smaller manageable sets (3-5) with shorter breaks between sets. Then complete each round with six wall walks (:60-:90). Target 15 minutes.

Post Time to Comments.

“Specialized”

3 Rounds
20 Wall Balls
20 Kettlebell Swings
Rest 2 Minutes
3 Rounds
20/15 Calorie Row
10 Burpee Pull Ups

Weight: 20/15, 53/35

3 Rounds
20 Wall Balls
20 Kettlebell Swings
Rest 2 Minutes
3 Rounds
15/12 Calorie Row
10 Burpee Pull Ups

Weight: 14/10, 35/26

3 Rounds
15 Wall Balls
15 Kettlebell Swings
Rest 2 Minutes
3 Rounds
12/9 Calorie Row
7 Burpee Pull Ups

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
The goal is to do the three rounds of wall balls and kettlebell swings UNBROKEN! You choose your wall ball and kettlebell weight, and target 12 minutes for the first couplet. For the second couplet, complete the calorie row in :75-:90 then chip away at burpee pull ups. Make sure you can jump into your pull up. Target 10 minutes.

Post Total Time to Comments.

“Cleared”

6 x on the 4 minute
15/12 Calorie Bike
400 Meter Run
Max Box Jump Overs, 20″
Rest 2 Minute

6 x on the 4 minute
12/9 Calorie Bike
400 Meter Run
Max Box Step Overs, 20″
Rest 2 Minute

6 x on the 4 minute
9/6 Calorie Bike
300 Meter Run
Max Box Step Overs, 20″
Rest 2 Minute

WOD GUIDANCE & GOALS
Fast and furious! On the four minute, complete the calorie bike in :60 or less, the run around 2:00 and have about :60 to get as many box jump overs as possible. You get TWO MINUTES of rest between rounds, so push your pace on the bike and run. Target 15 box jump overs per round. Record total reps.

Post Intervals to Comments.

WOD GUIDANCE & GOALS
Yes, another HEAVY DAY!! From the racks, coaches will help you build to 65-70% of your 1 rep max back squat, and you’ll do three sets of 10 reps at that weight. The weight should feel heavy reps 7-10, however you shouldn’t need to bail on any sets. Take at least two minutes between sets. As a finisher, you’ll do three plate pushes the length of the turf, then immediately into fifteen hollow rocks. Record your back squat weight.

Post Weight to Comments. Compare Scores HERE.

“Lost in Japan”

WOD GUIDANCE & GOALS
The first ten minutes will be spent building to the heaviest, and technically/mechanically sound, complex of 1 deadlift, plus two hang power cleans, and one jerk. There is no break between movements. As a class you’ll then take a 5 minute rest before the AMRAP 10. For the AMRAP, choose a difficult upper-body-pulling movement, and use 75% of the weight you did for the complex, for the 10 hang power cleans. Target 3 rounds for the AMRAP.

Post Weight + Rounds to Comments. Compare Scores HERE.

“Serial Heartbreaker”

40-30-20 Hand Release Push Ups
80-60-40 Air Squats
160-120-80 Double Unders

40-30-20 Bench Push Ups
80-60-40 Air Squats
50-40-30 Attempts

30-20-10 Knee Push Ups
60-40-20 Air Squats
160-120-80 Single Unders

WOD GUIDANCE & GOALS
Do manageable sets of hand-release push ups from the very start of this workout! Manageable could mean sets of 3-5 reps or MAYBE a set or two of 10. Do not go to failure on the push ups early on, or your arms will never recover. Move at a steady pace (:02-:03 per squat) for the air squats, doing them in continuous sets. Then shake out your legs, take a deep breath and do double unders in the biggest sets you can manage. Target 15 minutes.

Post Time to Comments.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a push press weight that feels spicy for reps two and three. Take :90-2:00 rest between sets, and stay at the same weight for all five sets. You’ll then do tabata (8x:20on/:10off) bike for calories, followed by tabata tuck crunches and db Russian twists. ALL the movements today. Record your weight, calories and db weight.

Post Weight and Calories to Comments. Compare Scores HERE.