“@ My Worst…2nd ed”

6 x on the 3 Minute
2 Rounds
6 Thrusters
30 Double Unders

Weight: 155/105

6 x on the 3 Minute
2 Rounds
6 Thrusters
10 Attempts

Weight: 115/75

6 x on the 3 Minute
2 Rounds
6 Thrusters
40 Double Unders

Weight: 75/55

WOD GUIDANCE & GOALS
You have about TWO minutes to complete TWO rounds of six heavy thrusters (WANT to put the bar down, but don’t) and thirty double unders :30). You will have about :60 before the next round. Scale reps or weight to meet the time domain.

Post Intervals to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the clean complex. You’ll then build to a 7/10 effort and do the complex five times at the same weight. You’ll then add a little more weight, only if your mechanics are spot on, and do the complex three times at that weight. Take no more than :90 between lifts. Your end weight should feel like a 9/10 effort.

Post Weight + Time to Comments. Compare Scores HERE.

“WOD TITLE”

8 Rounds
4 Toes to Bar
8 Box Jumps
16 Cal Row

Height: 24″

8 Rounds
4 Knee Ups
8 Box Jumps
16 Cal Row

Height: 20″

8 Rounds
4 Leg Lifts
8 Step Ups
16 Cal Row

Height: 24/20

WOD GUIDANCE & GOALS
Small rep schemes + lots of rounds = a crowd pleaser! Keep your toes to bar unbroken for as long as possible. They will take about :12-:15. Walk to your box and immediately jump up, keeping a pace of about :03-:04 per reps. Then row the sixteen cals in :60-:75. If the row will take longer, scale to meet the time domain. Target 16 minutes.

Post Time to Comments.

“DB Linda with a Twist”

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 50/35

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 35/20

8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy! The deadlifts will be the easiest lift.  Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time we did hang power cleans which tend to be a bit easier than squat. Complete each round with a sprint on the bike! Target 16-18 Minutes.

Post Time to Comments. Compare Scores HERE.

“Feels Like Forever”

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
:30 Dead Hang
:30 Handstand Hold

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
:30 Dead Hang
:30 Handstand Hold

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Tuck Hold
:30 Dead Hang
:30 Plank Hold

WOD GUIDANCE & GOALS
INTERESTING!! Today’s workout is all about crushing calories and holding on for dear life (haha jk not really but kinda!) On the bike, target 20-30 cals in two minutes, and on the rower target 24-40 calories. Hold the hollow position for as long as you can within the minute, if you come down, try to quickly get back into position until the :60 is up. Same with the dead hang and handstand hold, hold for as long as you can within the time domain. Your score is max calories from both the bike and rower.

Post Total Cals to Comments. Compare Scores HERE.

“Plutonic”

AMRAP 40
200 Meter Run
20 Hand-Release Push Ups
20 Pull Ups
20 KB Swings
50 Sit Ups

Weight: 70/53

AMRAP 40
200 Meter Run
10 Hand-Release Push Ups
10 Pull Ups
20 KB Swings
50 Sit Ups

Weight: 53/35

AMRAP 40
100 Meter Run
20 Knee Push Ups
20 Ring Rows
20 KB Swings
40 Sit Ups

Weight: 35/26

WOD GUIDANCE & GOALS
Sweatfest time!! For forty minutes, set a pace you can maintain (do not sprint from the start) and try to hold onto it for all forty minutes. The 200 meters will take around :60, then chip away at hand-release push ups in sets of 5 reps with quick little breaks between sets (same with the pull ups.) The push ups may take :60 as well as the pull ups. Choose a heavier KB for the swings, which you may have to break into two sets, and eventually four sets of five reps. Then “recover” on the sit ups (:90-2:00.) Target 6 rounds. Inspired by Ibex

Post Rounds to Comments.

“Open 24.1”

21 DB Snatch
21 Lateral Burpees Over DB
21 DB Snatch
21 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB

Weight: 50/35

21 DB Snatch
21 Lateral Burpees Over DB
21 DB Snatch
21 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB

Weight: 35/20

21 DB Snatch
21 Lateral Burpees Over DB
21 DB Snatch
21 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB

Weight: 25/15

WOD GUIDANCE & GOALS
Pick up the dumbbell and complete 21 dumbbell snatches with one arm, then complete 21 lateral burpees over the dumbbell. Then, complete 21 dumbbell snatches with your OTHER ARM, then complete another 21 lateral burpees over the dumbbell. Repeat this sequence for 15 reps and then 9 reps of each movement. Strategically break the snatches into thirds, taking no more than five seconds to to shake out your shoulders and reset your midline. Maintaining a neutral spine throughout the this workout will be non-negotiable, especially with this amount of volume. If you find your back tightening on the burpees, take a little extra time to open your hips as you jump over the dumbbell and you’ll find some relief. Your goal is to finish the workout under the fifteen minute time cap, and some of your bodyweight ninjas may finish around 10-12 minutes. Record your time or total reps completed.

Post Time or Reps to Comments.

“Zeze”

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

Weight: 265/185, 20/14

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

Weight: 185/135, 14/10

On the 4 Minute for 16 Minutes
7 Deadlifts
7 Burpees
7 Calorie Bike
7 Wall Balls

Weight: 135/95, 10/6

WOD GUIDANCE & GOALS
This one is SPICY! Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, but later rounds it’s ok to break them into sets of 6 and 4. Move at a steady pace on the burpees that allows you to finish them in :30-:40, then hop on the bike for 10 cals (less than :60). Scale calories on the bike to meet the :60 time constraint. Finish each round with 10 consecutive wall balls. Try to complete every interval in 2:30-3:00 minutes, leaving at least :60 of rest before the next interval begins. Record your intervals.

Post Intervals to Comments. Compare Scores HERE.

“Wild Thing+”

With a Partner
5 Rounds:
500/400 Meter Row
400 Meter Run

With a Partner
5 Rounds:
400 Meter Row
400 Meter Run

With a Partner
5 Rounds:
350/300 Meter Row
300 Meter Run

WOD GUIDANCE & GOALS
These intervals are all out, since there’s a rest built in! One partner will complete the 500/400 meter row (about 2 minutes or less) AND the 400 meter run (about 2 minutes), while the other partner rests. Both partners will complete 5 rounds. Your score is total time. Target sub 35 minutes.

Post Total Time to Comments. Compare Scores HERE.