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Archives: Multimodal

Sunday, June 21, 2020

Complete each set for time in any order

  1.  Row 750m
  2. 75 Wallballs
  3. 75 GHD Sit-ups
  4. 75 KB Swings

Coach’s notes:

Post time to complete each set, order and if you were able to go unbroken for any sets (NOT the rowing!!!).

WOD Leaderboard
Comments: 9

Sunday, April 12, 2020

At Home WOD

Complete all sets for time in any order.

  1. 30 STRICT Pull-ups
  2. 40 Two Foot Vertical Jumps – 24”18”
  3. 50 “Gorilla” Side Shuffle with Two Hand Touch
  4. 60 Prone (Toes Down) Back Extensions
  5. 70 Knee to Elbow Twisting Crunches
  6. 80 Milk Jug Cross Body Ground to Overhead

WOD

3 Rounds for reps of:

1:00 Toes to Rings
1:00 Dumbbell Box Step Overs – 35#/20#/hand
1:00 Hip Extension
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 Forward/Reverse Shuttle – 20ft.
1:00 REST

Coach’s notes:

Post time to complete each set of At Home WOD and reps per movement per round and all totals to comments.

WOD Leaderboard
Comments: 4

Tuesday, February 18, 2020

WOD

A. As Many Reps As Possible in 2:00 – Hands on Box Jump Overs – 24”/20”

B. As Many Calories As Possible in 90s – erg of choice

C. 50 Burpees for time.

D. 50 Strict Pull-ups for time.

E. As Many Reps As Possible in 2:00 – Hip and Back Extension (controlled tempo)

 

TT WOD – Gymnastics

A1.  Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s

A2.  Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s

A3.  Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss

Note:  Use banded seat assistance or “toe nail” leg support

B1.  Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s

Note:  Ensure to keep hollow body position.  To progress add shoulder touches.

B2.  Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s

B3.  Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s

Note:  Turn thumbs back at top.

 

Comments: 14

Sunday, January 5, 2020

In any order and resting as you see fit between sets, complete all 4 couplets.

A. 2 rounds for time of:

25 Thrusters – 65#/45#
25 Wallballs – 20#/14#

B. 3 rounds for reps of:

30s Ring Dips
30s Pull-ups

C. 4 rounds for time of:

15 Cal Row
9 Burpees over Rower

D. 5 rounds for reps of:

1:00 Side Shuffle – 20 ft.
1:00 Box Jumps – 24”/20”

Coach’s notes:

Post order complete and results for each couplet to comments.

WOD Leaderboard
Comments: 6

Monday, December 23, 2019

In any order complete all:

A. AMRAP rope climbs in one set – no floor touch = rx’d.

B.  Row 500m

C.  10 Alternating Barbell Split Jerk for load.

D. Max Cals in 30s – erg of choice.

E.  50 two foot jumps over dowel for time – 24”/20”

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, November 19, 2019

 

WOD

A.  300 Double Unders for time.

B1.  Turkish Get-up – 5 reps/arm X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Wall Toss – 10-12 reps/side X 4 sets, rest 60-90s

B3.  Front Plank – 60-90s X 4 sets, rest 60-90s

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch/Snatch Balance – 2/2/2 X 7-8 sets, rest 90-120s

B.  Snatch Grip BTN Press – 4 reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Wednesday, October 30, 2019

Complete all sets in any order:

  1.  Row 500m, rest = row time, row 500m
  2.  Bar hang – accumulate 3:00 total and record number of sets
  3.  Two foot vertical jump – record best 
  4.  Dumbbell overhead walking hold – 50#/35#/hand for maximum time, one set
  5.  Double unders – maximum reps in one set

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, September 1, 2019

A1.  Tire Flips – 10 reps X 5 sets, rest 90-120s

A2.  Bench Press – 5 reps X 5 sets, rest 90-120s

A3.  Sled Push – 100 ft. X 5 sets, rest 90-120s

A4.  Sledge Hammer Strikes – 25/side X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Monday, June 24, 2019

Complete all sets for time:

A.  50 Wallballs – You choose, but do not do your “normal”
B.  50 Cal Row/Bike or Ski
C.  50 Pull-ups – You choose type.
D.  50 Box Jumps – You choose height and/or rebound.
E.  50 Barbell Push Jerk – You choose weight.
F.  50 Shuttle Runs – 20ft.

Coach’s notes:

Complete in order and post order and results to comments.

WOD Leaderboard
Comments: 9

Sunday, June 9, 2019

Complete all sets:

A.  3:00 Cumulative Total L-sit

B.  3:00 AMRAP Double Unders

C.  3:00 Max. Cal Row

D.  3:00 AMRAP Burpees

E.  3:00 Kettlebell Swings – 1.5/1.0 pood

 

Coach’s notes:

Complete in any order and post results for all sets to comments.

WOD Leaderboard
Comments: 3