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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Friday, May 25, 2018

Every Minute on the Minute for 21 minutes complete:

1st minute – 17 Box jump step overs – 24”/20”
2nd minute –  200m run
3rd minute – 12 Power Snatch – 95#/65#
Repeat 7 times.

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 3

Thursday, May 24, 2018

WOD

1 Round for time of:
16 Bar Muscle-ups
30 Pistols
50 ft. Handstand Walk
12 Bar Muscle-ups
30 Pistols
75 ft. Handstand Walk
8 Bar Muscle-ups
30 Pistols
100 ft. Handstand Walk

TT WOD – Gymnastics:

A1.  Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s

SCALE = off box

Notes:  Goal is to establish position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 6-8 reps @ 30X1 X 6 sets, rest 90-120s

B1.  Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Wednesday, May 23, 2018

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull (SDLHP) – 95#/65#
1:00 Double Unders
1:00 Burpees
1:00 V Sit-ups
1:00 Row (cals)
2:00 Rest

Coach’s notes:

Post reps per exercise per round and all totals to comments.

WOD Leaderboard
Comments: 4

Tuesday, May 22, 2018

WOD:

Clean and Jerk – 10, 5, 2

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s

Note:  Hold false grip as much as possible.

B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 resp @ 3012 X 4 sets, rest 60-90s

B2.  Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 60-90s

 

Coach’s notes:

Post heaviest load achieved for each set to comments for the WOD.

WOD Leaderboard
Comments: 7

Monday, May 21, 2018

10 Rounds for distance(s) and time(s) of:

6 broad jumps
200m run
1 legless rope climb
REST 1:00

Coach’s notes:

Post distance and time per round plus total working time to comments.

WOD Leaderboard
Comments: 6

Sunday, May 20, 2018

TT WOD – Competitive

A.  Individual Regional Event 4 2018

For time complete:
2 rounds of:
10 Snatch – 175#/125#
12 Burpees

Then, 2 rounds of:

10 Snatch – 115#/75#
12 Burpees

B.  With time remaining work on handstand walks. If possible use courses, obstacles, etc.

WOD

1 round for time of:
Run 1 mile
27 Bench press – 135#/95#
Run 800m
21 Bench Press
Run 400m
15 Bench Press
Run 200m
9 Bench Press

Coach’s notes:

Coach’s notes:  Post time to complete to comments.

WOD Leaderboard
Comments: 8

Saturday, May 19, 2018

TT WOD – Partner

A.  Work on a weakness in lifting.

B.  In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump Overs – 24”/20”
7 Thrusters – 135#/95#
21 Double Unders

Rest until the running clock reaches 20:00, then in teams of two complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump Overs – 24”/20”
9 Push Press – 135#/95#
9 Ring Dips

WOD

20, 16, 12, 8, 4 reps for time of:

Wallballs – 20#/14# to 11’/10’
Dumbbell Walking Lunges – 50#/35#/hand, one overhead, one at shoulder
Toes to Bar

TT WOD – Gymnastics

A.  For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.

B. Complete As Many Rounds As Possible (AMRAP) of:
Run 200m
30s false grip hold
Run 200m
30s ring support

 

 

Coach’s notes:

Coach’s notes:  Post time to complete regular WOD to comments.  For TT WOD’s, post all results to comments.

WOD Leaderboard
Comments: 3

Friday, May 18, 2018

Hang Squat Snatch – 2, 2, 2, 2, 1, 1, 1, 1, 1

Compare to January 30, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, May 17, 2018

WOD:

2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups

TT WOD – Gymnastics:

A1.  Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s

SCALE = off box

Notes:  Goal is to establish position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s

B1.  Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post time to complete WOD to comments. For TT WOD post all results to comments

WOD Leaderboard
Comments: 12

Wednesday, May 16, 2018

4 Rounds for time(s) and load(s):

Run 400m
12 Deadlift
Run 200m
6 Deadlift
Rest 3:00

Coach’s notes:

Post time and load per round and total working time to comments.

WOD Leaderboard
Comments: 12