“Interactions”

EMOM 25
1. 200 Meter Run
2. 15 Toes to Bar
3. 5 Power Cleans
4. 200 Meter Row
5. Rest 1 Minute

Weight: 185/135

EMOM 25
1. 200 Meter Run
2. 15 Pike Ups
3. 5 Power Cleans
4. 200 Meter Row
5. Rest 1 Minute

Weight: 135/95

EMOM 25
1. 100 Meter Run
2. 15 Leg Lifts
3. 5 Power Cleans
4. 100 Meter Row
5. Rest 1 Minute

Weight: 95/65

WOD GUIDANCE & GOALS
This one is SPICY! Every minute, complete the designated work. You’ll have to PUSH to get the run and row done within the minute, scale meters if needed. For the toes to bar, go unbroken or 10/5 or 6/5/4 to save your grip for the power cleans. The power cleans should be HEAVY singles not touch and go. Record any mods.

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“Push Jerk + Bike”

WOD GUIDANCE & GOALS
HEAVY DAY! From the rack, coaches will help you work up to 60% of your one rep max push jerk. Ideally you’ll build in weight for every set. However, technique ALWAYS trumps weight. Dial in your form! THEN, we’ll do a little burner for fun! Record your weights and calories on the bike.

Post Weight + Cals to Comments.

“I’m Irish Don’t Kiss Me”

4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

Weight: 50/35

4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

Weight: 35/20

4 Rounds
10 Dumbbell Snatch
10 1-Arm Overhead Lunges
10 Goblet Squats
10 1-Arm Overhead Lunges
10 Dumbbell Snatch
Rest 2 Minutes

Weight: 25/15

WOD GUIDANCE & GOALS
Happy St. Patty’s Day!! With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between rounds so push your pace! Target 4 minutes per round. 

Post Intervals to Comments. Compare Scores HERE.

“Trumpets”

WOD GUIDANCE & GOALS
Get uncomfortable! For the bike target at least 12/9 calories. The 1-leg V-ups, count left plus right equals one rep, and target 20 reps. Use a heavier kettlebell for the eye-height swings and target 15 per round. And for the final minute target 45 double unders, or use that minute to practice them! Record total cals, total v-ups, total swings and total dubs.

Post Reps to Comments.

“Sweetest Pie”

30-20-10
Hang Power Clean
Bar Facing Burpees
Push Press

Weight: 115/75

30-20-10
Hang Power Clean
Bar Facing Burpees
Push Press

Weight: 95/65

20-10-5
Hang Power Clean
Burpees
Push Press

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the hang cleans and push press that you can quickly cycle for 10-15 reps, before having to break a set. For the set of 30 reps, break into sets of 15/10/5, the set of 20 reps into 12/8 and unbroken on the set of 10 reps. Move at a steady pace on the burpees for the first two rounds, then push your pace for the set of 10 reps. Target 12 minutes.

Courtesy of StreetParking

Post Time to Comments.

“How Low Can You Go”

2 Rounds
400 Meter Run
25 Deadlifts
50 Wall Balls
5 Rope Climbs

Weight: 185/135, 20/14

2 Rounds
400 Meter Run
25 Deadlifts
50 Wall Balls
3 Rope Climbs

Weight: 155/105, 14/10

2 Rounds
300 Meter Run
15 Deadlifts
30 Wall Balls
15 Ring Rows
15 Dips

Weight: 115/75, 10/6

WOD GUIDANCE & GOALS
Rope Climbs! Start each round with a steady but not blazing fast run. You should feel like you can pick up your barbell right away for at least 10-15 reps. Break the deadilfts into 15/10 reps or 10/5/5/5. Break the wall balls into 15/15/10/10 and then chip away at your rope climbs. Try to hop back on the rope every :10 so the climbs only take a minute to complete. Target 15 minutes

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“Daylight Savings”

150 Burpees
on the 3 minute
15 Squats
10 Sit Ups
5 Push Ups

125 Burpees
on the 3 minute
15 Squats
10 Sit Ups
5 Push Ups

100 Burpees
on the 3 minute
12 Squats
9 Sit Ups
6 Push Ups

WOD GUIDANCE & GOALS
SPICY! For the first three minutes, push your pace on the burpees. Try to get at least 50 burpees before the three minute mark. At three minutes, do 15 squats, 10 sit ups and 5 push ups (less than :60). Use that time to catch your breath and get ready for another two minutes of pushing on the burpees. Target 20-30 burpees in the next two minutes before you have to stop again. Continue this pattern until you complete all 150 reps. Target sub 20 minutes.

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“Come + Go”

5 Rounds
250/200 Meter Row/Run
20 Sit Ups
250/200 Meter Row/Run
10 Deficit Handstand Push Ups
250/200 Meter Row/Run
Rest 3 Minutes

5 Rounds
250/200 Meter Row/Run
20 Sit Ups
250/200 Meter Row/Run
10 Handstand Push Ups
250/200 Meter Row/Run
Rest 3 Minutes

4 Rounds
250/200 Meter Row/Run
15 Sit Ups
250/200 Meter Row/Run
10 Push Ups
250/200 Meter Row/Run
Rest 3 Minutes

WOD GUIDANCE & GOALS
Move FAST cuz you get A LOT of rest! Row each interval in :60 or less. Use the sit ups (:40-:60) to breath before the next row. The deficit handstand push ups should feel moderately difficult, and force you to do sets of 5 reps or 2’s and 3’s (:60 or less), then row your heart out before the final 250/100 meters. Rest exactly three minutes before you start the next round. Record your TOTAL TIME.

Post Total to Comments.

“Open 22.3”

21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

Weight: 95/115/135
Weight: 65/75/85

21 Jumping Pull Ups
14 Attempts
21 Thrusters
18 Pull Ups
12 Attempts
18 Thrusters
15 Chest to Bars
10 Attempts
15 Thrusters

Weight: 65/85/105
Weight: 45/55/65

21 Ring Rows
60 Single Unders
21 Thrusters
18 Jumping Pull Ups
45 Single Unders
18 Thrusters
15 Banded Strict Pull Ups
30 Single Unders
15 Thrusters

Weight:45/65/85
Weight: 35/45/55

WOD GUIDANCE & GOALS
Another BURNER! Break the thrusters and pull ups from the beginning to save you pull, push and to not gas out too early. The set of 21 reps try for 15/6 or 8/7/6 reps. For the sets of 18 try for 12/6 or 7/6/5 reps. And for the sets of 15, try for 6/5/4 or 10/5 (bar muscle ups do sets of 3 or fast singles). The double unders should feel like a rest IF you have the skill, if they’re a work in progress relax and chip away! There is a 12 minute cap.

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“Leonidis”

On The 4 Minute for 7 Rounds
200 Meter Run
12/9 Calorie Bike
10 Burpee Box Jump Overs

Height: 24/20

On The 4 Minute for 7 Rounds
200 Meter Run
12/9 Calorie Bike
10 Burpee Box Step Overs

Height: 24″

On The 4 Minute for 7 Rounds
200 Meter Run
9/6 Calorie Bike
10 Burpee Box Step Overs

Height: 20″

WOD GUIDANCE & GOALS
The faster you move the more rest you get! The run will take around 1 minute, the bike 1 minute and the burpee box jump overs in one minute or less. Have at least :60 of rest before the next round. Record intervals.

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