WOD & Blog

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Athlete’s Choice Pull
Against a 12:00 Running Clock or every minute on the minute for 12:00 execute the appropriate training movement/objective prescribed:
I. Deadlift: Establish 1RM
II. Hang Snatch: EMOTM 12:00 x 2 reps (45-65%1RM)
III. Hang Clean: EMOTM 12:00 x 2 reps (45-65%1RM)

Post sets/reps to comments.

“Deuce-Seven-Five”
5:00 AMRAP/Ladder
10 x KB Sumo Deadlift High Pull (32/24kg)
3-6-9 etc… x Medicine Ball Thrusters (40/20lbs)
Rest 1:00
5:00 AMRAP/Ladder
10 x American KB Swings (32/24kg)
3-6-9 etc… x Ring Dips
Rest 1:00
5:00 AMRAP/Ladder
10 x KB Goblet Squats (32/24kg)
3-6-9 etc… x Jumping Slamball (40/20lbs)

Post scores to comments.

Skill Development
50 x Abmat Sit-ups
25 x Floor/Windshield Wipers (45/25lbs)
50 x Abmat Sit-ups (butterfly)

Warm-up Drills
I. Row x 3:00
II. 2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
10 x Air Squat (wall)
III. Mobility

“Marathon Monday”
5 Rounds for time of
4 x Squat Clean & Jerk (185/125lbs)
15 x C2B Pull-ups
13 x Burpee Lateral Jumps
Then…
Run 800m

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Push-ups (clapping)
7 x Hollow Rocks (2ct)
7 x Air Squats (wall)
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips.

Post sets/reps/loads to comments.

“Callepigione”
For time
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
50  x Double-unders

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with 2-3 sets of 3-5 reps each before working up to and establishing an initial/new one rep maximum Back Squat.

Back Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Bang A Louie”
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press/Jerk (155/105lbs)
10 x Box Jumps (32/24”)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Erica”
5 Rounds of AMRAP in 3:00, rest 1:00 between efforts
3 x Power cleans (135/95lbs)
5 x Clapping/Plyo Push-ups
7 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
10-9-8-7-6-5-4-3-2-1 reps/seconds of
L-sit/V-sit (seconds)
Strict TTB/K2E
Hollow Rocks (2ct)

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Push Press 1RM or Push Jerk 2RM
Use 2-3 warm-up sets before working through one of the following options:

I.Push Press 1-1-1-1-1
II. Push Jerk 2-2-2-2-2

Post scores to comments.

“The Duality Of Man”
For time
30 x Bench Press (75%BW)
3 x Rope Climbs
60 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. AMRAP in 5:00 of
15 ft Duck Walk
15 ft Crab Walk
15 ft Bear Crawl
15 ft Walking Lunges
15 ft Broad Jumps
15 ft Inchworms
III. Mobility

Impact/Focus: KB Swing Ladder
Every minute on the minute execute the requisite workload of American KB Swings. Remaining time from the minute is rest time. Work each minute until unable to complete the prescribed amount of repetitions within the time allotted. Use 32/24kg respectively. The first minute is 6 reps, the second is 9 reps, the third is 12 reps, continue adding three reps per minute until failure.

Post scores to comments.

“No, Like An Infinitely Tacky Adhesive”
3 Rounds for time of
Run 400m
21 x GHD Sit-ups
15 x Back Extensions
21 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Speed Rope x 2:00
II. AMRAP in 5:00 of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Thruster Ladder
Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows:

65-95-105-115-135-155-175-195-210lbs

Post sets/reps/loads to comments.

“Sherlock”
4 Rounds for time
20 x Overhead Walking Lunges (45/25lbs)
15-12-9-6 reps each
Toes-2-Bar/K2E’s
Burpee Box Jumps (24/20’’)
Push-ups
Then…
30 x Thrusters (65/45lbs)

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition Practice
EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below
2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis)

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“Fear Is An Acquired Taste”
Complete each of the following for maximum time/reps/kcal possible
Tabata x Air Squats
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Row (kcal)

Post scores to comments.

Skill Development
For quality
5 Rounds of (:10 x:20 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (:20 x :10 rest)
GHD/Abmat Sit-ups (for reps)

Warm-up Drills
I. Row 50kcal
II. 2 rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Reverse Walking Lunges
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Bench Press 4-4-2-2-2RM
Warm-up with 2 sets of 5 reps each at 40-60%1RM.

Bench Press 4-4-2-2-2RM

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“Portion Control”
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)

Post scores to comments.