Archives: Ascending
Monday, May 4, 2020
At Home WOD:
From 0:00-6:00
In every odd minute complete 12 Milk Jug Thrusters
In every even minute complete 12 Bear Crawl – 20 ft.
From 6:01-12:00
In every odd minute complete 15 Milk Jug Thrusters
In every even minute complete 15 Bear Crawl – 20 ft.
From 12:01-18:00
In every odd minute complete 18 Milk Jug Thrusters
In every even minute complete 18 Bear Crawl – 20 ft.
WOD:
Thruster and Bear Crawl Ladder
In the first minute complete:
1 Thruster – 95#
1 Bear Crawl – 10 ft.
In the second minute complete:
2 Thruster – 95#
2 Bear Crawl – 10 ft.
In the third minute complete:
3 Thruster – 95#
3 Bear Crawl – 10 ft.
Continue adding one rep for both minutes each minute until you are unable to complete in the minute.
Friday, January 17, 2020
WOD
A. Work to a challenging triple deadlift in 12 minutes.
B. Complete As Many Rounds As Possible in 12 minutes of:
3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#
Etc.
Coach’s notes:
Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!
WOD LeaderboardWednesday, January 1, 2020
A. Work to a moderate 5 rep sumo deadlift in approximately 12 minutes.
B. Adding one rep each round complete As Many Reps As Possible in 12 minutes of:
Sumo deadlift High Pull – 95#/65#
Burpees over Bar
Coach’s notes:
Post load for SDL and rounds and reps complete for AMRAP to comments.
WOD LeaderboardSaturday, September 28, 2019
TT WOD – Partner:
In partners for time complete:
50 Synchronized Kettlebell Swings – 1.5/1.0 pood
3:00 Synchronized L-sit hold
* For each break in your set, perform 15 Synchronized KB Sumo Deadlift High Pulls
50 Synchronized KB Box Step Overs (waterfall style over single box, choose box height)
3:00 Synchronized KB Overhead hold
* For each break in your set, perform 15 synchronized push-ups
50 Synchronized Medicine Ball Squat Clean and Shoulder to Overhead – 20#/14#
3:00 Synchronized Medicine Ball Wall Sit
* For each break in your set, perform 15 synchronized medicine ball switch lunges
50 Wallball Partner Tosses Over the Rig
3:00 Synchronized Handstand Hold
* For each break in your set perform 15 synchronized ring rows
WOD:
Alternating Every Minute on the Minute (EMOM) complete:
5 Clean and Jerk – 135#/95#
5 Bar Muscle-ups, after 6:00 add one rep to each
6 Clean and Jerk
6 Bar Muscle-ups, after 12:00 add one rep to each
7 Clean and Jerk
7 Bar Muscle-ups, after 18:00 add one rep to each set, etc……..
Coach’s notes:
Post time to complete partner WOD plus notes and penalties and rounds and reps complete for WOD to comments.
WOD LeaderboardTuesday, September 24, 2019
WOD:
Complete As Many Rounds As Possible (AMRAP) in 35 minutes of:
Run 200m (alternate run and wallball carry)
Toes to Bar
8 Pistols
10 Wallballs – 20#/14#
TT WOD – Opens Prep
12.2 – Complete As Many Reps As Possible (AMRAP) in 10 minutes of:
30 Snatch – 75#/45#
30 Snatch – 135#/75#
30 Snatch – 165#/100#
AMRAP Snatch – 210#/120#
Saturday, August 24, 2019
TT WOD – Partner:
Alternating with your partner for each set complete:
50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats
WOD:
Complete As Many Rounds As Possible in 21 minutes of:
5 Cal Row
1 Rope Climb
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs
Coach’s notes:
Post time to complete Partner WOD and rounds and reps complete in WOD to comments.
WOD Leaderboard