WOD: Sat 07.18.2020 “Jah Roots”
NEWS
FRI WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Choose a weight for the power cleans that you can cycle for 3-5 reps in a row before having to break. If you’re using a DB/KB at home, do 10 reps per side. If you can’t run, the conversion is 250m Row, or 12/9 cal Bike or 4 flights of stairs. Do the air squats unbroken and push your pace on the last set. Target 10 minutes.
Post Time to Comments.
httpv://www.youtube.com/watch?v=B89Y3pn7LSo
WOD: Fri 07.17.2020 “Informer”
NEWS
THU WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Kettlebell swings should be unbroken every round. Keep a steady pace on the lateral burpee box jump overs. Then complete 9 toes to bar, knee ups or v-ups. Target 15 minutes. If at home, use a dumbbell or weighted object for swings. If no equipment, do jumping good mornings for swings.
Post Time to Comments.
httpv://www.youtube.com/watch?v=TprUgeGN_CM
ENDURANCE
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
WOD: Thu 07.16.2020 “Set Sail”
NEWS
WED WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
You should take your row at a moderate pace and finish around 1:20-2:00. Use only your left arm for the first set of 20 dumbbell push presses. Row again and the next set of push press will be on your right arm. Target 15 minutes total for this WOD.
Post Time to Comments.
httpv://www.youtube.com/watch?v=E9nzvtB84gI
WOD: Wed 07.15.2020 “Picky Picky”
NEWS
TUE WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Run at a moderate pace, then chip away at push ups in sets of 5-10 with quick breaks (:05). The lunges are 60 reps total (30 per side) try to do these unbroken. Use the sit ups before and after the 800 meter run to recover. Again, unbroken on the lunges, chip away at push ups, but then go all out on the last run. Target 17 minutes. If you can’t run then your conversion for 400m Run is 500m Row, or 24/18 cal Bike, or 8 flights of stairs. The conversion for 800m run is 1k row, or 48/36 cal bike or 16 flights of stairs.
Post Time to Comments.
httpv://www.youtube.com/watch?v=qrK54QDI-cE
ENDURANCE
10 rounds
1 minute sprint, 1 minute jog, 1 min walk
WOD: Tue 07.14.2020 “My Life So Happy”
NEWS
MON WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Do 5 strict pull ups (or less, and possibly use a band) then 20/15 calories on the bike. If you’re at home do 10 db/kb bent over rows (5 per side) for the pull ups. If you do not have equipment do 20 planks taps (10 per side). Target 8-12 minutes.
Post Time to Comments.
httpv://www.youtube.com/watch?v=tUbslJv52rg
WOD: Mon 07.13.2020 “Casey Jones”
WOD
WOD GUIDANCE & GOALS
Choose a weight for the barbell movements that you can do all the reps unbroken for the first round of each. Make sure you scale to the movement which is your limiting factor. If using a KB or DB, do 5 hang power cleans per side and 5 jerks per side.
Post Weight and Rounds Completed to Comments.
httpv://www.youtube.com/watch?v=5yAE1SPBLsg
ENDURANCE
4 x 600 meter hill repeats (walk down)
4 x 200 meter hill repeats (walk down)
WOD: Sun 07.12.2020 “Wasting Time”
NEWS
SAT WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
Run the 400’s (or 8 flights of stairs) as fast as possible then accumulate as many reps as possible of the designated movement in the time remaining. You will have a 1 minute rest between rounds so get after it!
Post each (5) of the “max” movements to comments.
WOD: Sat 07.11.2020 “Rogue Event 5…ish”
NEWS
FRI WOD Recording: Here
WOD
WOD GUIDANCE & GOALS
The row/bike or run, should take around 2-3 minutes to complete and is a buy-in to the rest of the workout. Chip away at the squat cleans in sets of 5-10 reps. If you were fresh, you could easily do 10 in a row. If you’re using a dumbbell, do 30 total squat cleans alternating arms every rep. Take one db and hold it anyway you’d like for the step ups, try to go unbroken. The handstand push ups are strict, use abmats to scale or do elevated handstand push ups or inverted push ups. Then go back up the ladder faster! Target 18-24 minutes. There is a 27 minute cap.
Post Time to Comments.
httpv://www.youtube.com/watch?v=fwOGTaA8bQE
WOD: Fri 07.10.2020 “Underneath The Halo”
WOD
WOD GUIDANCE & GOALS
Try to break each set of movements into 2-3 sets. Scale V-ups to tuck ups, and if you’re at home see if you can grab a jug of water, loaded backpack or some other weight for the twists and good mornings. The Russian twists are total reps (not per side) and the bent over rows are holding both ends of the dumbbell. Target 15-17 minutes.
Post Time to Comments.
httpv://www.youtube.com/watch?v=jIBco8qCx-Q
ENDURANCE
4 x 1 mile repeats, rest 4 minutes between sets
WOD: Thu 07.09.2020 “Wade In Your Water”
WOD
WOD GUIDANCE & GOALS
PUSH each interval… you have lots of rest!! Run the 400 meters as fast as possible and do every set of kettlebell swings unbroken. Target 2-3 minutes per interval. If you’re home without equipment do 16 jumping lunges (8 per side) instead of swings.
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=NCzvWOJcOuk