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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

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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

Coach’s notes:

Post results for all sets/WOD’s to comments.

WOD Leaderboard
Comments: 4

Friday, November 15, 2019

For time, partition in any way:

95 Walking Lunges
80 Cal Row
65 Toes to Bar
50 Handstand Push-ups
35 Dumbbell Ground to Overhead – 50#/35#
20 Bar Muscle-ups
5 Peg Board Ascents

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

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
Comments: 7

Wednesday, November 13, 2019

Tabata Intervals for reps of:

  1.  Side Shuffle
  2.  Knees to Elbows
  3.  Medicine Ball Cleans – 20#/14#
  4.  Double Unders

 

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 3

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

Comments: 6

Monday, November 11, 2019

The Seven

7 Rounds for Time of:

7 Handstand Push Ups
7 Thrusters – #135/95
7 Knees to Elbows
7 Deadlifts – #245/165
7 Burpees
7 Kettlebell Swings – 2/1.5 pood
7 Pull Ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

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 Leaderboard
Comments: 1

Saturday, 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.

Coach’s notes:

Post time to complete WOD’s to comments

WOD Leaderboard
Comments: 2

Friday, November 8, 2019

20.5

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Coach’s notes:

Post reps complete or time to comments.

WOD Leaderboard
Comments: 12

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

1. Seated box jumps – 5 reps x 3 sets, every 60s
2. Banded Sumo Deadlift – 8 reps x 3 sets @ 50% of 1rm
3. 200 double unders for time.
4. 15-10-5
      Dball over shoulder
      Kb swing 2.0/1.5
5. Banded pull- throughs- 25 reps x 8 sets,rest 30s.

 

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
Comments: 1