WOD: Mon 08.19.2019 “I Know A Place”
WOD
“I Know A Place”
AMRAP 15
30 Unbroken Double Unders
15 Sumo Deadlift High Pulls (75/55)
30 Unbroken Double Unders
15 Thrusters (75/55)
WOD Guidance & Goals:
If 30 unbroken double unders is not in your wheelhouse, choose a number you can consistently hit (20/15/10). Scaling for double unders is 45 single unders. Choose a weight for the SDHP and thrusters you can do 10 in a row. Target 3+ rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
4 rounds
3 min moderate, 1 min hard, 2 min easy
WOD: Sat 08.17.2019 “If I Had No Loot”
WOD
“If I Had No Loot”
5 Rounds
200 Meter Run
20 Wall Balls (20/14) (10/9)
20 Dumbbell Snatch (50/35)
WOD Guidance & Goal:
Go unbroken on the wall balls and snatches as long as possible. Runs are the rest. Target 15 minutes
Post Time to Comments. Compare scores HERE.
WOD: Fri 08.16.2019 “Issues”
WOD
“Issues”
21-15-9 Hang Dumbbell Cleans (45/35)
15-12-9 Ring Dips
9-6-3 Rope Climbs
WOD Guidance & Goal: Target sub 10 minutes. Choose a weight for the dumbbells you can do at least 7 cleans. Chip away at ring dips in sets of 3.
Post Time to Comments. Compare scores HERE.
ENDURANCE
2 rounds
1200m, rest 4 min
800m, rest 3 min
400m, rest 2 min
WOD: Thu 08.15.2019 Back Squat + Cash Out
WOD
Back Squat
3×10, across
Cash Out
Bike
Max Calories in 2 Minutes
WOD Guidance & Goal: Coaches will help you build to 75% of your 1 rep max back squat. You’ll do 75% for all 3 sets of 10 reps. The bike is ALL OUT! You’ll have plenty of time to recover. Get after it!
Post Score to Comments. Compare back squats HERE.
WOD: Wed 08.14.2019 “Hurricane”
WOD
“Hurricane”
5 Rounds of “Cindy”*
3Rounds of “DT”**
1 Mile Run
*Cindy = 5 pull ups, 10 push ups, 15 squats
**DT = 12 deadlifts, 9 hang cleans, 6 jerks (155/105)
WOD Guidance & Goals:
Finish rounds of “Cindy” in :60-“90 and rounds of “DT” in :90. Push the mile! Use the first 400m as a recovery from “Cindy” and “DT” then progressively get faster with every 400m. Target 20 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10 Rounds
300m, walk 100m
WOD: Tue 08.13.2019 “Feels Good”
WOD
“Feels Good”
5 Rounds:
500 Meter Row
15 Toes to Bar
Rest 2 Minutes
WOD Guidance & Goal:
Finish each round as fast as possible. Target 2:15-4 minutes. Go unbroken or quick sets of 3-5 on the toes to bar
Post Times to Comments. Compare scores HERE
WOD: Mon 08.12.2019 “One Fine Day”
WOD
“One Fine Day”
AMRAP 7:
5 Man Makers (45/35)
30 Double Unders
Rest 3 Minutes
AMRAP 7:
5 Overhead Squats (115/75)
5 Double Jump Burpees Over the Bar
WOD Guidance & Goals:
Choose a weight for the man makers that you can cycle 3 in a row without pausing. For the overhead squats, choose a weight you can do for 5 in row and push the pace on your. Target 3 and 6 rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
1 mile easy, 2 miles hard
Hero WOD: Sat 08.10.2019 “Zeus”
WOD
“Zeus”
3 Rounds
30 Wall Balls (20/14)
30 Sumo Deadlift High Pull (75/55)
30 Box Jumps (20″)
30 Push Press (75/55)
30 Calorie Row
30 Push Ups
10 Back Squats (bodyweight)
ZEUS
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
WOD Guidance & Goals:
This is a marathon not a sprint. Start with and try to maintain 15/15 wall balls, 10/10/10 sumo deadlift high pulls, steady unbroken set of box jumps, 15/15 or 10/10/10 push press, a moderate pace on the row, sets of 5-10 push ups and unbroken back squats. Weight for the sumo-deadlift high pulls will be the same light weight (15 unbroken) and the back squats should be unbroken as well.
Post Time to Comments.