Workout of the Day
Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.
WOD Leaderboard
Saturday, November 16, 2019
TT WOD – Partner
A. In 10 minutes in partners establish a 1RM shoulder to overhead and a 2RM shoulder to overhead.
Only one partner can count for each lift, and your score is the total of the 2 lifts. For example if one partner lifts 135# X 1 and the other partner lifts 120# X 2, then the score is 135 + 120 = 255.
B. Then in partners complete for time:
50 Pull-ups while your partner holds a handstand
50 Hand release Push-ups while your partner hangs from the bar.
10 Rope Climbs
50 Toes to Bar while your partner holds a deadlift (225#/150#)
25 Devil’s Press – 50#/35#/hand
WOD
A1. Bench Press – 5 reps X 5 sets, rest 90-120s
A2. Sumo Deadlift – 5 reps X 5 sets, rest 90-120s
Thursday, November 14, 2019
WOD:
5 rounds for load(s) and time(s) of:
5 Thrusters
2 Rope Climbs
27 Box Jumps – 24”/20”
REST 2:30
TT WOD – Snatch
A. Snatch High Pull/Power Snatch – 2/2 X 5-7 sets, rest 90-120s
B. Overhead Squat – 5 reps X 4 sets, rest 90-120s
C. Snatch (grip) Behind the Neck Press – 5 reps X 5 sets, rest approx. 90s
Coach’s notes:
Post load and time per round and total working time for WOD and all results for TT WOD to comments.
WOD Leaderboard
Tuesday, November 12, 2019
WOD:
Work to your heaviest in the following dumbbell complex:
8 Deadlift/6 Hang Squat Cleans/4 Shoulder to Overhead
Between sets work on your front and back scales.
TT WOD: Snatch Work
A. Snatch Push Press/Snatch Balance/Overhead Squat/Snatch Balance – 2/1/1/1 X 5-7 sets, rest 90-120s
B. Snatch Deadlift – 5 reps X 5 sets, rest 90-120s
Sunday, November 10, 2019
A. Complete for time:
21 Devil’s Press – 50#/35#/hand
50 ft. Handstand Walk
15 Devil’s Press
50 ft. Handstand Walk
9 Devil’s Press
50 ft. Handstand Walk
B. 15, 21, 27 rep rounds for time of:
GHD Sit-ups
Burpee to 6” above reach
Coach’s notes:
Complete couplets in either order and rest as you see fit between efforts. Post time to complete each and total working time to comments.
WOD LeaderboardSaturday, November 9, 2019
TT WOD – Partner:
For time, in partner’s, partitioned any way, complete:
10 Rope Climbs
20 Handstand Push-ups
30 Toes to Bar
40 Bear Crawl – 20 ft.
50 Sumo Deadlift High Pull – 75# for all
60 Burpees
70 Box Jumps – 24” for all
80 Medicine Ball Cleans – 20#/14#
90 Squats
100 Ground to Overhead – 75# for all
WOD
A. Working only every odd minute complete in order:
30 Snatch – 135#/95#
75 Kettlebell Swings – 1.5/1.0 mood
30 Overhead Squats – 135#/95#
B. With any time remaining work on your skipping.
Thursday, November 7, 2019
WOD:
A. 6 rounds for time(s) and load(s) of:
Row 300m
7 Shoulder to Overhead
Rest 1:30
B. With any time remaining alternate hollow rock and superman holds.
TT WOD – Lower Body Accessory –
Coach’s notes:
Post time and load per round and total working time for WOD and results for all sets in TT WOD to comments.
WOD Leaderboard