“Heavy Eyes”

WOD GUIDANCE & GOALS
From the floor, clean and jerk your weight to the back rack position for the back squats. Getting your bar overhead could limit how much weight you do for the back squats. Squats will get uncomfortable two-thirds of the way into the set. Shake out your legs but DO NOT put the bar down! The handstand push ups are kipping, and can be broken into two to three sets. At the end of every back squat/handstand push up set, do 100 double unders. Take a few deep breaths, shake out your legs and arms, and try to do BIG sets of dubs. Target 12 minutes.

Post Time to Comments.

“Late Night Talking

AMRAP 10
15 Burpees
1 Power Clean
Rest 5 Minutes
4 Rounds
Bike for Calories
2 Minute On
2 Minutes Off

Weight: 225/155

AMRAP 10
15 Burpees
1 Power Clean
Rest 5 Minutes
4 Rounds
Bike for Calories
2 Minute On
2 Minutes Off

Weight: 165/115

AMRAP 10
10 Burpees
1 Power Clean
Rest 5 Minutes
4 Rounds
Bike for Calories
2 Minute On
2 Minutes Off

Weight: 135/95

WOD GUIDANCE & GOALS
Time to MOVE! Fifteen burpees will take anywhere between 60-:90. Take two big breaths to collect yourself (and set your back) before the power clean. Choose a weight that is HEAVY, but your form isn’t compromised. Target 6 Rounds. You then get a FIVE MINUTE REST before doing two minute sprints on the bike. Get uncomfortable! Target 30/24 calories per 2 minutes.

Post Rounds + Cals to Comments.

“Walk Away”

AMRAP 20
400 Meter Run
15 Chest to Bars
10 Jerks

Weight: 185/135

AMRAP 20
400 Meter Run
15 Pull Ups
10 Jerks

Weight: 155/105

AMRAP 20
300 Meter Run
15 Ring Rows
10 Jerks

Weight: 115/75

WOD GUIDANCE & GOALS
Time to work on a weakness! Any time you see AMRAP, it’s your opportunity to work on one movement that needs attention. For today’s triplet, you could work on running faster, do chest to bar pull ups (maybe less reps), or do a heavier weight on the jerks. The jerks should be done in two sets (6/4) not 10 in a row. Target 4+ rounds.

Post Rounds to Comments.

“Risk”

WOD GUIDANCE & GOALS
Heavy dumbbell snatches! Yes, it’s that time again to scale UP on your dumbbell snatches. Choose a weight that’s heavier than you’re used to, but your form doesn’t break down. Keep push ups unbroken for as many rounds as possible, then break into sets of 10/5 or 6/5/4, taking quick breaks between sets. Let your arms recover on the air squats, and pick up your pace here to make up for any breaks you may have taken on the push ups. The row will take anywhere from :60-:75, scale to 200m to meet the time domain. Overall, aim to complete the workout in 15 minutes.

Post Time to Comments.

“Cooped Up”

WOD GUIDANCE & GOALS
What the what?! Let me explain… Round one, you’ll do 5 deadlifts and sprint 200 meters in :90. Cut down the run (150m) to meet the time domain. Round two, you’ll do 10 unbroken swings then 10 toes to bar, in under :90. Maintain a kip on the toes to bar (or your scaling option.) And then round three, you’ll do 10 ring dips and 10 box jumps. Repeat each mini chipper until you’ve completed nine rounds.

Post Mods to Comments.

“Please Stand Up”

WOD GUIDANCE & GOALS
RNG!! Spend about two minutes on the row, on the run and on the bike. YOU choose your weight on the kettlebell swings. Go heavier and do two sets of 10 reps, or go lighter and do them unbroken. Either way the swings will take around :60. And for the ring rows, use a medicine ball under your feet, with your chest positioned directly under the rings. You may have to do these in smaller sets in order to get full range of motion. Target 4-5 rounds.

Post Rounds to Comments.

“Open 17.5”

10 Rounds
9 Thrusters
35 Double Unders

Weight: 95/65

10 Rounds
9 Thrusters
11 Attempts

Weight: 75/55

8 Rounds
9 Thrusters
50 Single Unders

Weight: 55/35

WOD GUIDANCE & GOALS
Short and spicy! Complete the thruster at a moderate pace, and unbroken every round. Take a couple deep breaths before starting the double unders and try to do them in big sets. If you trip up, relax your arms and shake out your legs before starting again. Target 12-15 minutes.

Post Time to Comments. Compare Scores HERE.

“Confessions”

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 90% of your 1 rep max deadlift for your working sets. Form trumps weight, so if your form breaks down before 90%, deload your bar and dial in your mechanics. For the metcon, we have a workout similar to Open 22.2, but with a lighter weight and half the reps! Keep deadlift sets unbroken, and push your pace on the burpees. Target sub 10 minutes.

Post Weight + Time to Comments.

“No Laws”

30 Push Press
Rest 3 Min
30 Ring Muscle Ups
Rest 3 Min
60/45 Calorie Bike

Weight: 135/95

30 Push Press
Rest 3 Min
30 Bar Muscle Ups
Rest 3 Min
48/36 Calorie Bike

Weight: 115/75

20 Push Press
Rest 3 Min
20 Strict Pull Ups
Rest 3 Min
36/27 Calorie Bike

Weight: 95/65

WOD GUIDANCE & GOALS
YES, you get to rest TWICE! For the 30 push press, use a weight that you can cycle for 10 reps for the first set, then chip away at the remaining reps in sets of 5. Target sub 5 minutes. The 30 muscle ups (or difficult upper-body-pulling movement) you may have to do fast singles, or start with a bigger set then chip away at smaller sets. Target 10 minutes. For the calorie bike, target 5 minutes. Post all three times to comments.

Post Times to Comments.