WOD 120118

Saturday

Rope Climbs

AMRAP 5: 

Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2: 

Rope Climbs

"Clean House"

5 Rounds: 

AMRAP 4: 

400 Meter Run

1 Round of "Cindy"

Max Power Snatches (115/80)

2 Minutes Rest Between

WOD 113018

Friday

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex

5 Sets (Building to a Moderate): 

5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

WOD 112918

Thursday

10 RFQ: Strict Knees-to-elbows, Skin-the-Cats and Dragon Flags

10 rounds for quality of: 

5 Strict Knees-to-elbows 

4 Skin-the-Cats 

3 Dragon Flags

Move well, not fast in these

WOD 112818

Wednesday

Conditioning

Teams of 3

AMRAP 7:

50 Back Squats (155/105) 

50 Back Squats (185/125)

AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95) 

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135) 

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

WOD 112718

Tuesday

"Criss Cross"

AMRAP 15:

30 Double Unders 

15 Power Cleans (115/80)

30 Double Unders 

15 Toes to Bar

Gymnastic Conditioning

AMRAP 4: 

1-2-3-4-5-6-7-8…

Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

Body Armor

3x12 Barbell Bench Press

3x16 Close Grip Dumbbell Floor Presses

3x Max Effort L-Sit hold

Rest 1 Minute Between Each

WOD 112618

Monday

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

"Freedom Sauce"

AMRAP 3: 

21 Overhead Squats (95/65)

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

18 Overhead Squats (115/80)

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

15 Overhead Squats (135/95)

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

12 Overhead Squats (155/105)

12 Lateral Erg Burpees

Max Calorie Row

WOD 112518

Sunday

Run or Row

Pick one and go hard!

Row 250 m

Run 400 m

WOD 112418

Saturday

Rope Climb Conditioning

On the 2:00 x 5:

40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb

Aiming to Complete as Quickly as Possible.

Directly Into...

3 Rounds: 

8 Tempo Ring Dips

8 Tempo Ring Rows

Deadlift

3x3 at 76%

3x3 at 81%

3x3 at 86%

"Fair Share"

Teams of 3

2 Rounds (30 Minute Time Cap)

200 Meter Run (Each)

100 Power Snatches (75/55)

200 Meter Run (Each)

100 Box Jump Overs (24/20) 

200 Meter Run (Each)

100 Thrusters (95/65)

WOD 112318 - Black Friday

Friday

Run : 5x 800 m, rest 3 mins

Each for time: 

Run: 5x 800 m Rest 

3 mins between efforts

WOD 112218 - Thanksgiving

Thursday

AMRAP 15 mins: Push-ups and Air Squats

Complete as many rounds as possible in 15 mins of: 

20 Push-ups 

50 Air Squats

WOD 112118

Wednesday

Barbell Cycling

On the 0:00… 

15-12-9:

Front Squats (95/65)

Lateral Barbell Burpees

On the 4:00… 

12-9-6:

Front Squats (115/80)

Burpee Box Jumps (24/20)

On the 8:00… 

9-6-3:

Front Squats (135/95)

Burpee Box Jump Overs (24/20)

Body Armor

Alternating On the Minute x 16 (4 Rounds)

Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)

Minute 2: 9 Deadlifts (275/185) + 25′ Handstand Walk

Minute 3: 60 Double Unders

Minute 4: Rest

Midline

Not for Time:

20 Strict Toes to Bar

120 AbMat Sit-ups

WOD 112018

Tuesday

Snatch Complex

10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”

21-18-15-12-9:

Row Calories (Same for Males & Females)

16 Dumbbell Power Snatches (50/35)

After Each Set:

200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)

3 Sets:

30/21 Calorie Row

Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:

30/21 Calorie Row

Rest :30 Seconds Between

WOD 111918

Monday

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane”

For Time: 

40 Kipping Handstand Push-ups

20 Ring Muscle-ups 

10 Rounds of Macho Man (185/135)

Watch “Bane” Benchmark Video

WOD 111818

Sunday

21-15-9: Kettlebell Snatches and Pull-ups

21-15-9 reps, for time of: 

L Arm Kettlebell Snatch, 1.5/1 pood 

R Arm Kettlebell Snatch, 1.5/1 pood 

Pull-up

WOD 111718

Saturday

Clean and Jerk Complex

5 Sets: 

3 Hang Power Cleans + 1 Push Press

3 Hang Power Cleans + 1 Push Jerk

3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex

Build to a Heavy: 

6 Push Jerks + 4 Split Jerks

“Boxed Out”

For Time: 

800 Meter Run

21 Hang Power Snatches (95/65) 

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches (95/65) 

15 Burpee Box Jumps (24/20)

200 Meter Run

9 Hang Power Snatches (95/65) 

9 Burpee Box Jumps (24/20)

WOD 111618

Friday

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift

3×3 at 74%

3×3 at 79%

3×3 at 84%

“Smooth Criminal”

AMRAP 15:

60 Double Unders 

30 Wallballs (20/14)

15 Deadlifts (245/165)

WOD 111518

Thursday

5x AMReps 2 mins: Row Calories and Weighted Strict Toes-to-bars

5 rounds, 2 mins each of: 

15 Row Calories 

Max reps in time remaining, Strict Toes-to-bar

Rest 2 mins between rounds.

WOD 111418

Wednesday

Barbell Cycling

On the 0:00 – Clean Complex @ 45%

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds: 

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

“Breaking Bad”

5 Rounds:

200 Meter Run

2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Body Armor

3×8 Tempo Dumbbell Push Presses

3×8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold

WOD 111318

Tuesday

Strict Gymnastics

4 Sets, Not For Time: 

40% Max Strict Handstand Push-ups 

6 Tempo Ring Rows

Rest as Needed Between

Snatch Complex

5 Sets:

1 Snatch Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour”

On the 4:00 x 5 Rounds:

12/9 Calorie Row

9 Barbell Facing Burpees

6 Power Snatches (135/95)

WOD 111218 - Veteran's Day (Observed)

Monday

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”

For Time 

1000 Meter Row 

50 Thrusters (45/35)

30 Pull-ups

Conditioning

AMRAP 8:

AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

WOD 111118 - Veteran's Day

Sunday 

Wade

For time, wearing a 20 lbs vest or body armor: 

Run, 1200 m 

-- then -- 

4 rounds of: 

12 Strict Pull-ups 

9 Strict Dips 

6 Strict Handstand Push-ups 

-- then -- 

Run, 1200 m

WOD 111018

Saturday

Rope Climb Conditioning

For Time:

5 Rope Climbs, 15/12 Calorie Row

4 Rope Climbs, 15/12 Calorie Row

3 Rope Climbs, 15/12 Calorie Row

2 Rope Climbs, 15/12 Calorie row

1 Rope Climb, 15/12 Calorie Row

Deadlift

9 Sets Total:

3×3 at 72%

3×3 at 77%

3×3 at 82%

“Viper”

For Time:

60/42 Calorie Row

50 Box Jump Overs (24/20)

40 Toes to Bar

30 Power Snatches (115/80)

WOD 110918

Friday

Clean & Jerk Complex

5 Sets:

Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning

AMRAP 18: 

5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:

5 Chest to Bar Pull-ups

7 Kipping Handstand Push-ups

21 Air Squats

WOD 110818

Thursday

10 RF-ME: Row Calories

10 rounds for max calories of: 

Row, 45 secs 

Rest 15 secs 

Row, 30 secs 

Rest 30 secs 

Row, 15 secs 

Rest 45 secs

There is no additional rest between rounds. 

WOD 110718

Wednesday

Barbell Cycling (Benchmark Testing)

In a 3 Minute Window:

9 Power Snatches

15 Power Cleans

21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Conditioning

Teams of 2

5 Rounds For Time (25:00 Cap):

2 x 100 Meter Farmer Walk (One Each)

2 x 200 Meter Run (One Each)

40/30 Calorie Row (Split As Desired)

Kettlebell For Farmer walk: 70/53

WOD 110618

Tuesday

Strict Gymnastics

12 Minute Clock:

2 Strict Ring Muscle-Ups

25′ Handstand Walk

16 Alternating Pistols 

25′ Handstand Walk

“Nate”

AMRAP 20:

2 Ring Muscle-Ups

4 Kipping Handstand Push-Ups

8 Kettlebell Swings (70/53)

Midline

15 Minute Recovery Row

15 AbMat Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

WOD 110518

Monday

Snatch Complex

5 Sets: 

1 Hang Power Snatch + 3 Hang Squat Snatch

Build to a Moderate Set

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double”

AMRAP 5: 

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55) 

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65) 

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80) 

4 Burpee Box Jump Overs (24/20)

WOD 110418

Sunday

Shoulder Press 

3-3-3-3-3-3-3

WOD 110318

Saturday

Conditioning

For Time: 

30 Power Snatches (135/95)

1 Mile Run

Immediately Into…

30-20-10:

Kettlebell Swings (53/35)

Thrusters (75/55)

Deadlift

9 Sets Total:

3 Sets at 70%

3 Sets at 75%

3 Sets at 80%

WOD 110218

Friday

Clean & Jerk Complex

5 Sets:

1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning

3 Rounds:

5 Minute Row Calories

1 Minute Lateral Burpees over Rower

Rest 2 Minutes Between Rounds