“Vagabond”

WOD GUIDANCE & GOALS
This is a great shake out/easy-does-it workout before “Murph” tomorrow. Short, simple, and ALL the rounds! Yes, you read that right, it says SINGLE UNDERS. Complete 50 in about :30, followed by 10 burpees that will take around 40-:60. The v-ups and eye-height kb swings will take less than :60 together. Target 10-12 rounds.

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“A Bar Song”

WOD GUIDANCE & GOALS
Do not underestimate the number ten. It looks so friendly like it’s no big deal. Well, news flash, it’s a HUGE deal at THAT weight! Each rep should be done as a single, and take anywhere between :90-2:00 to complete. The RUN should feel like the REST. Ya pickin’ up what I’m puttin’ down?! As always, FORM over weight, so if your reps start to look/feel ugly, please take weight off or slow down. Target 20 minutes.

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“Looking For Trouble”

In teams of 3 complete
7500 Meter Row
1 – 250/200 Meters
2 – Plank Hold
3 – Rest

WOD GUIDANCE & GOALS
Teams!! Here’s how this is going to work… whoever is on the rower, is the timekeeper. Partner one will row 250 or 200 meters, while partner two planks, and partner three rests. Once partner one is done with their interval, partner two moves to a rest, partner three moves to the row and partner one starts a plank. Record the total time to complete 7500 meters. FAST transitions! Target 30-35 minutes.

Post Time to Comments. Compare Scores HERE.

“By and By”

WOD GUIDANCE & GOALS
Keep the sets of toes to bar unbroken for as long as possible. A good goal would be to hold on through the single digits, then start breaking them up around the set of 10. Between toes to bar sets, you’ll do double dumbbell reverse lunges. Hold both dumbbells on your shoulders in the front rack position. The lunge reps are TOTAL reps (right foot is one rep, and the left is two.) The weight should be heavy enough that you need to break up the reps starting with the set of 10. Target 12 minutes. 

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“Partner Bull”

With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

Weight: 135/95

With a partner complete
2 Rounds:
50 Attempts
50 Overhead Squats
25 Pull Ups (band)
1200 Meter Run

Weight: 115/75

With a partner complete
2 Rounds:
400 Double Unders
50 Front Squats
50 Ring Rows
800 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Grab a Buddy!! With your partner, break double unders, overhead squats and pull ups into any rep schemes you would like with one person working and the other resting. Try for bigger sets of double unders, sets of 10 overhead squats and sets of 5-10 pull ups. Break the run into 400 meters intervals. Target 35 minutes, with a 40 minute cap.

BULL
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

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WOD GUIDANCE & GOALS
Week 3 of 6, bike sprints! The target rpms for today’s interval will be SLIGHTLY slow for the first interval of :15/:15. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval, where you’ll repeat last week’s rpms. Record both rpm averages.

Post Rpms, Weight + Reps to Comments. Compare Scores HERE and HERE

“2024 AGQ WOD 1”

4 x AMRAP 1
Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 135/95, 50/35

4 x AMRAP 1
Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 115/75, 35/20

4 x AMRAP 1
Hang Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
For today’s workout, you’ll spend one minute at each exercise, trying to accumulate as many reps as possible. Choose a weight for the snatches that you can cycle for sets of 3, to start, and then fast singles. Target 10 reps per round. Push your pace on the row, with a target 10-18 cals per minute. Then with one dumbbell (the qualifier had TWO!) do as many step ups as possible before the minute of rest. Target 15-20 step ups. Record your grand total (total snatches + total cals + total step ups.)

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“Team Tire Flip”

With a team
Flip a Tire 800 Meters

WOD GUIDANCE & GOALS
The class will be divided into two teams. When it’s your turn, you will flip the tire 5 times (with or without assistance), do 5 burpees, and then immediately run/jog 400 meters back to the end of your line. You may pass your teammates and get to the tire before them. You want to keep the tire moving at all times! Target…HAVE FUN!

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“Friends”

5 Rounds
20/15 Calorie Bike
400 Meter Run
Rest 3 Minutes

5 Rounds
15/12 Calorie Bike
400 Meter Run
Rest 3 Minutes

5 Rounds
12/9 Calorie Bike
300 Meter Run
Rest 3 Minutes

WOD GUIDANCE & GOALS
Remember this one? No? Did you block it from your memory? YES, that’s exactly what happened! Complete the calorie row in no more than :90, then RUN the 400 as fast as possible. Your legs will feel like jelly the first 50-100 meters, but as they loosen up, speed up. Target sub 2:00 for the 400’s, with an interval time of 3-4 minutes. Scale calories and/or meters to meet the stimulus. Record intervals.

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“Home”

AMRAP 10
250/200 Meter Row
12/12 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
250/200 Meter Row
12/12 DB Deadbug

Weight: 65/45, 35/20

AMRAP 10
250/200 Meter Row
12/12 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
250/200 Meter Row
12/12 DB Deadbug

Weight: 45/35, 25/15

AMRAP 10
200/150 Meter Row
9/9 Kneeling Landmine Press
Rest 2 Minutes
AMRAP 10
200/150 Meter Row
9/9 DB Deadbug

Weight: 35/15, 15/10

WOD GUIDANCE & GOALS
TWO AMRAPS!? Happy Friday!! For the first AMRAP, row the 250/200 in less than :60, the go to your barbell and do twelve kneeling landmine presses on one side, then twelve on the other. Do these reps FOR QUALITY and not for speed. Push the row, not the weighted movement today. You should be able to do 6 reps before breaking the sets. Take a two minute rest before the next workout, where you’ll again PUSH the row, then do the DB Deadbugs (12 per side) for quality. Hold the db with straight arms over the middle of your chest. Record your rounds for both workouts.

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