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Archives: Penalty

Monday, May 9, 2022

For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Post-workout:
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips

Coach’s notes:

Post time to complete and rep breaks to comments.

WOD Leaderboard
Comments: 4

Monday, October 25, 2021

A.  Complete As Many Reps As Possible (AMRAP) in 8 minutes of:

Max Strict Press – 95#/65#
Every time you break perform 12 Ring Rows

REST 3:00

B.  Complete As Many Reps As Possible (AMRAP) in 8 minutes of:

10 Alternating Barbell Overhead Reverse Lunge – 95#/65#
10 Box Jumps – 30”/24”

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Sunday, October 17, 2021

A.  Complete for time:

60 Toes to Bar
*Complete 10 burpees at the start of each minute, starting with 0:00.

 B.  Spend time remaining working on free standing inverts.

Coach’s notes:

Post time to complete and set breakdown for A and notes for B to comments.

WOD Leaderboard
Comments: 1

Wednesday, December 2, 2020

For time complete:

100 Air Squats

*For every break perform 10 double milk jug swings

100 Milk Jug Shoulder Press

*For every break perform 5 burpees

100 Single Leg Milk Jug Deadlifts (50/leg)

*For every break perform 5 milk jug front squats

100 Milk Jug Push Jerk

*For every break perform 5 milk jug lateral raises

100 Air Squats

*For every break perform 10 double milk jug swings

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Saturday, November 14, 2020

Circuit Breaker Zoom WODs

“Get Your Pump On” – Complete for time:

120 Bent Over Milk Jug Rows
*For every break in set, perform 5 burpees.
100 Milk Jug Shoulder Press
*For every break in set, perform 10 jumping jacks
80 Milk Jug Double Bicep Curls
*For every break in sets, perform 10 tuck jumps.
60 Overhead Milk Jug Tricep Extensions
*For every break in set, perform 10 supermans.
40 Milk Jug “Y” Raises
*For every break in set, perform 10 switch lunges.
20 Milk Jug Bent Over Reverse Flys
For every break in set perform 20 milk jug thrusters.
FINISH WITH 100 MILK JUG THRUSTERS.

 

Coach’s notes:

Post set breakdown and time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, June 4, 2020

At Home WOD:

2 rounds for time of:

50 Push-ups
50 Supine Rows
50 Standing Double Milk Jug Tricep Extensions
50 Double Milk Jug Bicep Curls
* For each break any set perform 5 box Jumps.

WOD

2 rounds for time of:

50 Push-ups
50 Ring Rows
50 Dumbbell Bicep Curls – 25#/15#/hand
50 Standing Double Milk Jug Tricep Extensions – 25#/15#/hand
* For each break any set perform 5 box Jumps – 24”/20″

Coach’s notes:

Post time to complete and how sets were broken up for each movement.

WOD Leaderboard
Comments: 1

Saturday, May 30, 2020

At Home WOD – “Fit Amy”

Complete for time:

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Alternating Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

 

WOD

For time complete:

50, 40, 30, 20, 10 rep rounds for time of:

Squats
Kettlebell Swings – 1.5/1.0 pood
Sit-ups
Switch Lunges
Bear Crawl (in meters)
*Every 2:00 perform 10 Burpee

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Sunday, May 10, 2020

Complete 1 round for time of:

50 Milk Jug Unassisted Turkish(ish) Get-ups – 25/side
50 Dowel Sotts Press
50 Dowel Snatch Balance
50 Reverse Plank Hip Raises
50 Burpees with 2 hand touch to ceiling
*Every 2:00 Perform 15 Tuck Jumps.

WOD

Complete 1 round for time of:

50 Turkish Get-ups – 25/side @ 1.0/0.5 pood
50 Sotts Press – 45#/35#
50 Snatch Balance – 45#/35#
50 Reverse Plank Hip Raises
50 Burpees with 2 Hand Jump – 18”/12”

*Every 2:00 Perform 15 Tuck Jumps.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Wednesday, February 5, 2020

Complete for time:

50 Strict Pull-ups
For every break perform 5 thrusters – 95#/65#
50 Ring Push-ups
For every break perform 5 Sumo Deadlift High Pull – 95#/65#
200 Double Unders
For every break perform 10 Knees to Elbows
100 Switch Lunges
For every break perform 10 V-ups
1000m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Saturday, December 14, 2019

TT WOD – Partner:

In partners complete As Many Reps As Possible (AMRAP) in 10 minutes of:

10 Partner Wallball Push Press over (pull-up) Bar – choose weight
10 Synchro Pull-ups
10 Synchro Squat Snatch – 95#/65#
10 Synchro V-ups

REST 3:00, then

Alternating with your partner complete:

100 Forward and Reverse Shuttle Runs – 20ft.

* Every minute perform 5 synchro med ball cleans – 20#/14#

WOD:

A.  5000m Row

Compare to Friday, December 11, 2009

B. Practice SLIPS for 20 minutes.

Coach’s notes:

Post rounds and reps complete for partner AMRAP and time to complete shuttle runs. For WOD post time for 5000m row and notes regarding SLIPS to comments.

WOD Leaderboard
Comments: 1