WOD – Thu, Feb 27
2 Rounds
200 Meter Farmer’s Carry
100 Lunges
MAx: 53/35
MAx: 35/26, 80 lunges
MVx; 26/18, 60 squats
GOALS + GUIDANCE: Lifting two kettlebells (like they’re heavy grocery bags) walk, shuffle, etc., the weight 6 lengths of the gym, possibly having to break up the carry after three lengths. Then, without weight, do 100 alternating lunges (in place or walking). Target 10-12 minutes (15 min cap).
WOD – Wed, Feb 26
5 Rounds
15/12 Calorie Bike
15 Hand-Release Push Ups
Rest :30
MAx: 12/9 Cals, push ups to abmat (no hand-release)
MVx; 9/6 cals, 10 knee push ups
GOALS + GUIDANCE: Complete the bike in less than :60, and chip away at the hand-release push ups in :30-:45. Then you get to REST :30 before the next round. Target 10-12 minutes (15 min cap).
WOD – Tue, Feb 25
10 Rounds
3 Deadlifts – 70% 1 Rep Max
6 Pull Ups
20 Double Unders
MAx: 3-4 strict (band), 5 attempts
MVx: ring rows, 30 singles
GOALS + GUIDANCE: Yes, you decide your deadlift weight today ideally, targeting 70% of your 1 rep max. Three reps should feel do-able and unbroken every round, however toward rounds six and seven the volume will catch up and make a 7/10 effort feel more like an 8/10. The pull ups should start out unbroken, and eventually trickle to 4/2 reps or 3/3, and the double unders will take :30 or less. Every round will take :60-:90 to complete. Target 15 minutes.
WOD – Mon, Feb 24
5 Rounds
50 Sit Ups
25 Eye-Height KB Swings
50 Squats
MCx: 70/53
MAx: 53/35
MVx; 40 sit ups, 20 swings 35/26, 40 squats
GOALS + GUIDANCE: Find a moderately uncomfortable pace, and stick to it! Try to do all three movements unbroken for as long as possible. The sit ups will take :90-2:00, the swings :60, and the squats :60. Rounds three through five you may have to break up the swings into 15 and 10 reps. Target 20 minutes.
WOD – Sat, Feb 22 “Team Barbara”
With a Buddy
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 2 Minute
MAx: 10 strict (band), knee push ups
MVx: 20 ring rows, 20 knee push ups, 30 sit ups, 40 squats
GOALS + GUIDANCE: With a buddy, divide the rep scheme for each movement between the two of you! You can chip away at movements in sets of five to ten, or do half the reps all in one go, it’s up to you. However, you must finish the pull ups before moving to the push ups, and push ups before the sit ups, etc., Coaches will suggest that you break the pull ups and push ups into small manageable sets, and then larger sets for the sit ups and squats (while keeping a fast pace.) Target 3-4 minutes per round with a TWO minute rest between rounds! Record your total time (including rest.)
WOD – Fri, Feb 21 Lunge + Row
4 x 500 Meter
Rest 2 Minutes
MAx: 400m
MVx: 350m
GOALS + GUIDANCE: Push your pace! Your goal is to complete each interval under two minutes, AND to keep your intervals consistent. Scale meters to meet the time domain. Record your intervals.
WOD – Thu, Feb 20 “Wittman”
7 Rounds
15 KB Swings
15 Power Cleans
15 Box Jumps
MCx: 53/35, 95/65, 24/20
MAx: 35/26, 75/55, 24″ step
MVx: 26/18, 65/45, 20″ step
GOALS + GUIDANCE: HERO WOD! There is nowhere to “rest” in today’s triplet. Choose a kb that you can swing for fifteen reps unbroken EVERY round (:30-:45.) Then, use a LIGHT weight for the power cleans. You may be able to do the first round unbroken, then break the set into 10/5 reps. Spend about :45-:60 here. Then chip away at the box jumps :45-:60. Target 20 minutes (25 min cap.)
Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
WOD – Sun, Feb 16 “Stumble”
EMOM 40
1 – 250/200 Meter Row
2 – 20 Pistols
3 – 10 DB Push Press
4 – :60 Plank
5 – Rest
MCx: 50/35
MAx: 1-leg squat to a bench, 35/20
MVx: 200/150m, lunges, 25/15, :45
GOALS + GUIDANCE: Get ready to Grind! The 250/200 meter row will take the entire minute. The alternating pistols will take around :30-:40, and whatever scaling option you choose, try a unilateral movement that challenges both legs. Choose a weight for the push press that you may have to put down at rep 5 or 6, then try to hold the plank for :60 unbroken every round, knowing you have a rest coming up! Record any modifications.
