Wednesday, November 28th WOD


For time

-800m run

-15 Back squats 225/135 (from the floor)

-15 Chest to bar pull ups

-600m run

-12 Back squats

-12 Chest to bar pull ups

-400m run

-9 Back squats

-9 Chest to bar pull ups

Monday, November 26th WOD


WOD:  “Three Wise Men”

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

-5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Int = 115/80, Beg = 95/65)

-10 Burpees Over the Barbell

Rest 2 minutes, and then:

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

-10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Int = 115/80, Beg = 95/65)

-20 Pull-Ups

Rest 2 minutes, and then:

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

-15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

-30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Compare to 11/10/2015 and 10/31/2016

https://wodwell.com/wod/three-wise-men/

Post:  Group stretch

Thursday, November 15th WOD


Row conditioning:  

6 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 12 minutes.

  • Hard: Intense work that still allows you to finish the workout.

  • Sustainable: A pace that can be maintained comfortably for the entire workout. Intensity where you are able to carry on a conversation.

  • Light pressure or easy paddling, poling or pedalling: Rest phase. Don’t stop! Continue very slowly and easily.

Monday, November 12th WOD


WOD:  With a partner For Time

“T.J.”

-10 Bench Presses (185/135 lb)
-10 Strict Pull-Ups
-Max Thrusters (135/95 lb)  Sub DB (50/35 lb)

Repeat until you have completed 100 Thrusters.

Split all reps as desired.

Tuesday, August 28th WOD


AMRAP 8

-30 DU

-15 C2B Pull ups

-30 DU

-15 Toes to bar

 

Rx+ as written

Rx sub 10 C2B and 10 T2B is

Int sub 10 Pull ups and 10 Hanging knees, sub 60 Singles

Beg Discuss with Coach

Friday, August 17th WOD


WOD:  

Station 1:  For distance (3 attempts, no drops)

-Farmers carry 70/53-lbs per arm

 

Station 2:  For reps (1 attempt)

-ME Bike revolutions in 1 minute

 

Station 3:  For distance (3 attempts)

-ME Handstand walk

Sub max effort handstand hold (for time)

 

Station 4:  For reps (1 attempt)

-ME Single skips on the Zeus rope in 1 minute

Advanced athletes may consider ME triple unders (3 attempts, regular rope)

 

Station 5:  For height (multiple attempts)

-ME Box jump (Two-foot take off)

Int and beginner athletes may consider ME box jumps in 1 minute at a constant height