Archives: Running
Thursday, October 18, 2018
WOD:
As Many Rounds As Possible in 24 minutes:
Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00
TT WOD – Strength:
A. Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, August 28, 2018
WOD:
Every 2:00 for 10 minutes complete:
5 rounds for reps of:
Run 200m
Row As Many Meters as Possible with time remaining.
NO REST
Every 2:00 for 10 minutes complete:
5 rounds for reps of:
Run 200m
As Many Wallballs (20#/14#) As Possible with time remaining.
TT WOD – Off Season:
A1. Barbell Bicep Curl – 6-8 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Dumbbell Tricep Extensions – 6-8 reps @ 3010 X 4 sets, rest 60-90s
B1. Probated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s
B2. Dumbbell (thumbs ups) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s
B3. Bent Over Dumbbell Reverse Fly – 8-10 reps @ 3011 X 3 sets, rest 60s
Coach’s notes:
Post meters per round and total for run/row couplet and reps per round and total reps for run/wallball couplet. Start with either couplet.
WOD LeaderboardWednesday, August 22, 2018
5 Rounds for time of:
Run 400m
20 Walking Lunges (10/leg) – 50#/35#/hand
Coach’s notes:
For Walking lunges, one dumbbell overhead, one in front rack for 10 reps, then switch each round. Post time to complete to comments.
WOD LeaderboardSunday, July 15, 2018
A. Work to a maximum height 2 foot vertical jump in 5 minutes.
B. 1 round for time and reps.
Run 1 mile, then (no rest)
AMRAP double unders in 3:00.
Coach’s notes:
Post time best vertical jump, time to complete mile and reps for double unders to comments.
WOD Leaderboard
Thursday, July 5, 2018
WOD:
For time and reps:
Run 1 mile, then
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Power Snatch – 95#/65#
10 Burpees Over Bar, then
Run 1 mile
TT WOD – Off Season:
Complete all sets for time:
A. 200m “yoke” carry – use barbell on back – 225#/135#
B. 50 Tire flips.
C. Maximum height wallball – 30#/20#
D. 50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.
E. 150 ft. Sled push for time. – choose your weight.
Coach’s notes:
Post rounds and reps complete and time to complete to comments. FOR TT, complete in any order and post all results.
WOD Leaderboard
Sunday, June 17, 2018
TT WOD – Competitive:
As Many Rounds As Possible (AMRAP) in 60 minutes of:
17 Power Cleans – 135#/95#
75 Air Squats
Notes: At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.
WOD:
3 rounds for time of:
Run 400m
12 Squat Snatch – 135#/95#
15 Burpees
Thursday, June 7, 2018
1 round for time of:
WOD
400m carry – you choose (dumbbells, sandbags, wallball, plates, etc.)
40 Wallballs – 20#/14#
400m run
80 Double unders
400m carry
40 Sumo Deadlift High Pull (SDLHP) – 95#/65#
200m carry
20 Wallballs
200m run
40 Double Unders
200m carry
20 SDLHP
TT WOD – Gymnastics
A1. Handstand Walk – 50 ft. X 5 sets, rest 90-120s
Notes: Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher. If 50 feet is in your wheelhouse add obstacle challenges.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 7-9 reps X 5 sets, rest 90-120s
Notes: If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups. If you have strict X 3 reps, progress to kipping.
B1. Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s
B2. Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s
Notes: Pause 3s at the top each rep.
