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, August 24, 2019
TT WOD – Partner:
Alternating with your partner for each set complete:
50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats
WOD:
Complete As Many Rounds As Possible in 21 minutes of:
5 Cal Row
1 Rope Climb
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs
Coach’s notes:
Post time to complete Partner WOD and rounds and reps complete in WOD to comments.
WOD Leaderboard
Thursday, August 22, 2019
WOD:
Front Squat – 2, 2, 2, 2, 2, 2, 2
Compare to Sunday, April 14, 2019
TT WOD – Open Prep:
15.5 – Complete, 27, 21, 15, 9 rep rounds for time of:
Row (cals)
Thrusters – 95#/65#
Compare to Saturday, March 28, 2015
Coach’s notes:
Post loads for all sets of front Squat and time to complete 15.5 to comments.
WOD LeaderboardWednesday, August 21, 2019
A. Run 1 mile.
B. 50, 40, 30, 20, 10 rep rounds for time of:
Double Unders
Kettlebell Swings (unbroken) – 1.5/1.0 pood
Coach’s notes:
Post time for mile and time to complete couplet to comments. Credit to thedavecastro for part B.
WOD LeaderboardTuesday, August 20, 2019
WOD:
For time complete:
30 Clean and Jerk (Grace) – 135#/95#
30 Muscle-ups
30 Snatch (Isabel) – 135#/95#
TT WOD – Opens Prep:
16.4 – Complete As Many Rounds As Possible (AMRAP) in 13 minutes of:
55 Deadlift – 225#/155#
55 Wallballs – 20#/14#
55 Cal Row
55 Handstand Push-ups
Compare to Thursday, January 10, 2019
Saturday, August 17, 2019
TT WOD – Partner:
In Partners complete 3 rounds for reps of:
1:00 AMRAP Synchro Burpees to Bar
1:00 AMRAP Synchro Ring Rows
1:00 AMRAP Synchro Box Jumps – 24”/20”
1:00 AMRAP Synchro Medicine Ball Cleans – 20#/14#
1:00 REST,
Then accumulate As Many Reps As Possible (AMRAP) in 7 minutes of:
40 Double Unders
30 Kettlebell Swings – 1.5/1.0 pood
(one athlete working at a time)
WOD:
5 rounds for time of:
1 Pegboard Ascent
100 Double Unders
10 DB Hang Split Snatches – 80#/50#
10 DB Hang Clean and Jerk – 80#/50#
