WOD & Blog

Warm-up Drills
I. Run 800m
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

“Barbara”
5 rounds, individually timed
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats
Rest precisely 3:00 between each round.

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 2 rounds of:
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:
I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

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“The Andes”
For time
50 x Mountain Climbers (4ct)
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
Sumo Deadlift High-Pull (65/45lbs)
50 x Mountain Climbers

Post times to comments.

Warm-up Drills
I. Run 400m
II. 2 rounds of:
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Barbell Complex
Complete the following for 4-6 efforts, increasing weight each set until failure.

1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push/Split Jerk

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“Chip Ahoy”
For time
Run 400m
50 x Double-unders
40 x Wallball (20/14lbs)
30 x Burpees
20 x Overhead Walking Lunges (45/25lbs)
10 x Handstand Push-ups
Run 400m

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Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up as necessary before working up to a new Deadlift 1 rep maximum.

Deadlift 1-1-1-1-1RM

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“Time Zone”
Against an 8:00 Running Clock
Odd Minutes: Max reps x Rope Climbs
Even Minutes: 15 x KB Swings (32/24kg)
Rest 2:00
Then…
Against an 8:00 Running Clock
Odd Minutes: Max kcal x Row
Even Minutes: 15 x GHD/Abmat Sit-ups

Post scores to comments.

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: Back Squat 8RM
Against a 15:00 clock. Warm-up as necessary before working up to an 8 rep maximum for Back Squat.

Back Squat x 8-8-8-8-8

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“Moustachio”
3 rounds for time
15 x Toes to Bar
15 x Push Press (95/65lbs)
15 x Box Jumps (24/20lbs)
15 x Overhead Squats (95/65lbs)

Post times to comments.

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: Back Squat 8RM
Against a 15:00 clock. Warm-up as necessary before working up to an 8 rep maximum for Back Squat.

Back Squat x 8-8-8-8-8

Post loads to comments.

“Moustachio”
3 rounds for time
15 x Toes to Bar
15 x Push Press (95/65lbs)
15 x Box Jumps (24/20lbs)
15 x Overhead Squats (95/65lbs)

Post times to comments.

“Filthy Fifty Team WOD”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders

Notes: Complete in teams of 2 athletes. 1 athlete working at a time. Both athletes must complete the workload above.

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Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: PC+PJ/SJ+HC EMOTM
Every Minute on the minute for 12:00 complete the following
Power Clean > Push/Split Jerk > Hang Clean (70% of 1RM)

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“Pre-Turkey Tabata”
8 Rounds of (:20 on x :10 rest) per movement/station
Row (kcal)
Box Jumps (24/20”)
Bumper Ground-2-Overhead (45/25lbs)
Pull-ups

Post total reps to comments.

Warm-up Drills
I. Run 400m
II. 5:00 x Turkish Get-ups (alt L/R)
III. Mobility

Impact/Focus: Push/Split Jerk 1RM
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

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“Gravy Boat”
Complete as many rounds/reps as possible in 15:00 of
5 x Overhead Squats (115/75lbs)
10 x Toes-2-Bar
15 x Wallballs (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Row 3:00
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: Front Squat 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)

Front Squat 1-1-1-1-1RM

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“Chippety Dee”
For time
50 x Double-unders
40 x Power Cleans (115/75lbs)
30 x Burpees
20 x Thrusters (115/75lbs)
10 x Power Snatches (115/75lbs)

Post scores to comments.