Category: WOD

10 Min EMOM:

1 Squat Clean (85% 1RM)

12-9-6-3

Overhead Squat (115/75)

30 Double Unders after OHS rounds

Deadlift
8-8-8
(approx 65% 1RM)

Complete 3 Rounds for Time:
35 Kb Swing (50/35)
30 TTB + Pull-up
200m Run

3 Metcon Stations:

1. 500m Row/1:00 Rest x 3: This is a ‘standard workout’ on the row machine. The goal is to match your pace for each 500m interval.

2. Max Burpees for 5 Minutes

3. 30 Sec On/30 Sec Off for 8 Minutes: Double Unders or Speed Steps for Max Reps

Partner 30 Min AMRAP:

While one person is carrying a slam ball 200m (30/20), the other partner is doing the following AMRAP:

10 Kb Swings (50/35)

8 Lunges, in place

6 Kb Sit-ups, held to chest (50/35)

*Partner begins where other left off when returning from the ball carry

Complete for Time:

4 Push Jerks (205/155)

4 Rounds of Cindy

(Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats)

4 Push Jerks

3 Rounds of Cindy

3 Push Jerks

2 Rounds of Cindy

2 Push Jerks

1 Round of Cindy

1 Push Jerk

Find your Max Height Box Jump

(spend 8-10 minutes)

10-9-8-7-6-5-4-3-2-1

Hang Clean (115/75)

*Wall Sprint after each round

Shoulder Strength/Stability Work: 10 minutes

Pick Your Level:

*Advanced: Handstand Walks

*Moderate: Handstand Holds – 5 x 30 secs with 90 secs rest between holds

*Beginner: Straight Arm Ring Holds and/or Wall Walks – do what you can do during the 10 mins

Complete 4 Rounds for Time:

4 Muscle-Ups

15 Push-ups

25 Double Unders

Find 1RM Back Squat

(spend 10-12 minutes)

12 Min AMRAP:

8 Knees to Elbows

6 Burpee Box Jumps

Complete 4 Rounds for Time:

12 Plate Ground to Overhead (45/25)

24 Plate Russian Twists

400m Run

Find 1RM Push Jerk, then…

“DT”

Complete 5 Rounds for Time:

12 Deadlifts (155/105)

9 Hang Cleans

6 Push Jerks

Complete 3 Rounds for Time:

5 Front Squats (135/95)

10 TTB

15 KB Swings (50/35)

*Rest 2 Minutes, then…

 

“Mini-Barbara”

Complete 5 Rounds for Time:

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Air Squats

15 Min Skill Time

*Spend 15 minutes working on a skill(s). Examples: rope climbs, TTB, double unders, handstands, pistols, core & mobility

Complete 5 Rounds for Time:

Farmer Carry (50/30) to wall and back

50 Double Unders

15 Min Partner Row for Distance

*Each person rows for 150 meters before trading off. Record the total meters at the end of 15 minutes.

Complete 4 Rounds for Time:

20 Wall Ball Shots (20/14)

20 Slam Balls (30/20)

Weighted Pull-ups

3 sets of 5 reps

then…

 

 

 

Complete for Time:

30 Power Snatch (95/65)

30 Sit-ups

Wall Sprint

20 Power Snatch

20 Sit-ups

Wall Sprint

10 Power Snatch

10 Sit-ups

Wall Sprint

Find 1 RM Deadilft

(take 15 minutes to find 1RM)

Complete 3 Rounds for Time:

10 Deadlifts (225/155)

15 Bar over Burpees

10 Ring Dips

20 Min AMRAP:

400m Row

20 Push-ups

400m Run

20 Hollow Rocks

Split Jerk

3-3-1-1-1-1

Complete 5 Rounds for Time:

20 Wall Ball Shots (20/14)

10 Deadlifts (1.5 Bodyweight)

Front Squats

7-5-3-1-3-5-7

7 Min AMRAP:

33 Double Unders

7 Toes To Bar

Snatch Balance

5-3-3-1-1-1-1

8 Min AMRAP:

8 Med Ball Slams (30/20)

8 Box Jumps (30/24)

Complete 10 Rounds for Time:

5 HSPU

10 Pistols, alternating legs

15 Pull-ups

Buy In: 1 Mile Run (aerobic-paced)

“Oscar’s WOD”

10 Min AMRAP:

7 Power Cleans (135/95)

20 Lateral Bar Jumps

Cash Out: 1 Mile Run (attempt to match the aerobic pace from the Buy In mile)

Plate Carry to Green Mountain Tower

Off-Site WOD: Meet at the main Green Mtn trailhead on Alameda Pkwy at 9:30am. Coach Sean will bring bumper plates (10#, 25# and 45#). The WOD is to carry the plate to the top of the tower and back (approx 1 mile each way with significant climbing)!

4-3-2!

(4 Rounds, 3 Stations, 2 Minutes @ each Station)

Station #1: Row for calories

Station #2: K2E for reps

Station #3: Thrusters (45/35) for reps

Work up to a heavy, single Squat Snatch

then,

40-30-20-10

Pull-ups (make 1st half of each round C2B)

Push-ups (make 1st half of each round hand-release)

Kb Swings (45/35)

Turkish Get-ups

(work to heaviest single per arm for 10 mins)

Back Squats

10 x 4, build to 75% 1RM

Max rep Push-ups, unbroken

then,

AMRAP for 15 mins:

10 Deadlifts (60% 1RM)

10 Pistols (5 per leg)

30 Double Unders

Complete 5 Rounds for Time:

400m Run (fast!)

3 Muscle-ups

1:00 Rest

‘”Mike’s Chipper”

10 Strict Pull-ups

20 Wall Ball Shots (20/14)

30 Sumo Deadlift High Pulls (75/55)

40 Overhead Squats (75/55)

30 SDHP

20 Wall Ball Shots

10 Strict Pull-ups

“Outdoor Fun on Asbury”

20 Min AMRAP:

20 Plate Ground to Overhead (45/25)

(at the stoplight at Asbury & Kipling)

Sprint to the top of the hill

10 Burpees

‘”Gymnastics Galore”

1. “Bring Sally Up, Bring Sally Down”: Air Squats

2. Plank Walks on Bucket Lids – 4 x 40 feet

3. Max Pull-ups: how many pull-ups can you do without dropping off the bar?

4. 10 Min EMOM: Either 5 HSPU or 3 Wall Walks