Archives: Multimodal
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
Wednesday, October 30, 2019
Friday, May 17, 2019
Complete all sets for reps:
5:00 Shuttle Run – 20ft.
REST 2:00
4:00 Burpee to 12” Over Two Hand Reach
REST 2:00
3:00 Alternating Turkish Get-up – 50#/35#
REST 2:00
2:00 Squat
REST 2:00
1:00 Box Jumps – 24”/20”
Coach’s notes:
Complete all sets in any order and post order and results to comments.
WOD LeaderboardTuesday, March 19, 2019
WOD:
A. 90s erg of choice.
B. 120s AMRAP Overhead Squat – 135#/95#
C. 10 Side Shuffles (20 ft.) – fastest on 3 attempts.
D. Broad Jump – 3 consecutive jumps for distance, longest on 3 attempts.
E. 75 Kettlebell Swings for time – choose your weight.
TT WOD – Opens Prep:
17.1 – For time complete:
10 Dumbbell Snatches – 50#/35#
15 Burpee Box Jump Overs – 24”/20”
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
*Time cap = 20 minutes.
Coach’s notes:
Post results for all sets in the WOD and time to complete TT WOD to comments.
WOD Leaderboard
Friday, January 4, 2019
A. Single leg hop – 3 reps/side for max distance X 5 sets, choose your rest between sets.
Notes: Perform each leg separately and determine distance for 3 consecutive jumps per side.
B. 300 double unders for time.
C. Handstand Walk – As far as possible in one set.
D. Wall sit – Max time in one set.
E. Bar Hang – Max time in one set.
Tuesday, December 11, 2018
WOD:
Complete all sets:
- Row 500m, Rest 3:00, Row 500m
- Seated Dumbbell Shoulder Press – 5 reps for max. weight.
- 50 Triple Unders for time.
- Max. Strict Pull-ups – one set.
- L-Sit – 3:00 total.
TT WOD – Oly:
A. BTN Push Press – 2 reps X 5-7 sets, rest 90-120s
B. Snatch Balance – 2 reps X 5-7 sets, rest 90-120s
C. Power Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s