WOD & Blog
Kristian (“The Flow”), Josh (Joshstache), Bai (Strong Asian Gentleman), and Moussa (Mr. Burpees) before completing the 9/11 memorial stair climb yesterday.
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Push-ups (CFGS)
10 x Sit-ups
15 x Wallballs (20/14lbs)
III. Mobility
Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:
I. Back Squat Cycle Week 4/Day 1
8 x 65%
8 x 70%
8 x 80%
8 x 85%
II. Wendler Deload
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%
Post loads to comments.
“Relative Perspective”
Complete as many rounds/reps as possible in 6:00 of
6 x Overhead Squats (115/85lbs)
9 x Lateral Burpees
12 x Toes-2-Bar/K2E’s
Rest 2:00
Then…
Complete as many rounds/reps as possible in 6:00 of
6 x Thrusters (115/85lbs)
9 x Burpees
12 x GHD/Abmat Sit-ups
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 2 Rounds of
7 x KB Sumo Deadlift High-pull (32/24kg)
10 x Burpees
14 x Air Squats
III. Mobility
“Muddy Tires”
Complete as many reps as possible in the time frame allotted:
4:00 x Max Reps Tire Flips
4:00 x Max Reps Sandbag Ground-2-Overhead
Notes: Those working together today in teams of 2 may alternate as often as necessary while attempting to rack up as many total repetitions as possible.
Post scores to comments.
“Partner Ocean Crossing”
Complete with a partner. Only one athlete may row at a time.
Row 100m
Row 200m
Row 300m
Row 400m
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
1 x Rope Climb
10 x Hollow Rocks
20 x Jumping Jacks
III. Mobility
Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Cycle Week 3/Day 2
10 x 60%
10 x 65%
8 x 70%
8 x 75%
Post sets/reps to comments.
“Lemon Disinfectant”
For time
Run 400m
Then…
20-15-10 reps of
Deadlift (225/155lbs)
GHD sit-ups
Box Jumps
Then…
Run 400m
Post scores to comments.
Skill Development
1:00 x Ring Support (scale to forward lean/Ring precursor holds as needed)
Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Group Mobility
Impact/Focus: Press 1-1-1-1-1RM
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)
3 x 50% (warm-up)
3 x 60% (warm-up)
Press x 1-1-1-1-1RM
“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: Snatch Pulls
Complete the following Snatch Pulls increasing load with each set.
5 Sets of
Snatch Pull x 1
Snatch High Pull x 2
Notes: Sets are perform 1 x snatch pull followed by 2 x snatch high pulls.
Post sets/reps to comments.
“Morning High”
3 rounds for time of
12 x Power Snatches (95/65lbs)
15 x Sumo Deadlift High-Pull (95/65lbs)
Run 400m
Post times to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Air Squat (wall)
III. Individual Mobility
Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:
I. Squat Cycle Week 3/Day 1
8 x 65%
8 x 70%
6 x 80%
6 x 85%
II. Back Squat 5/3/1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Bon Voyajez”
For time
Row 500m
Then…
10-9-8-7-5-4-3-2-1 reps of
Hang Power Clean (135/95lbs)
Ring Dips
Then…
Row 500m
Post scores to comments.
Read MoreWarm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
4 x Turkish Get-ups (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility
Impact/Focus: Handstand Push-ups
Choose one of the following based current Handstand Push-up ability
I. Deficit Handstand Push-ups x 5-5-5-5-5
II. Strict Handstand Push-ups x 5-5-5-5-5
III. Mod Handstand Push-ups x 5-5-5-5-5
Post scores to comments.
“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)
Post scores to comments.
Skill Development
2:00 x Max reps Double-unders
Rest 2:00
2:00 x Max reps Double-unders
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Week 2/Day 2
10 x 60%
8 x 70%
8 x 75%
8 x 80%
Post sets/reps to comments.
“Apple Bottom”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
8 x DB Snatches (50/35lbs)
10 x Toes-2-Bar/K2E’s
15 x Air Squats
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility
Impact/Focus: Bench Press 5-5-5-5-5RM
Warm-up with 2-3 sets of 5 reps each before working up to a 5 rep maximum Bench Press.
Bench Press x 5-5-5-5-5RM
Post sets/reps/loads to comments.
“Snippet”
For time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
Post scores to comments.
Read MoreWarm-up Drills
I. Row 2:00
II.6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: Snatch 1-1-1-1-1RM
Warm-up as necessary before working up to a heavy 1 rep snatch.
Snatch x 1-1-1-1-1
Post sets/reps to comments.
“Document 24”
4 rounds for time of
Row 250m
8 x Power Cleans (135/95lbs)
12 x Box Jumps (24/20”)
18 x GHD/Abmat Sit-ups
Post scores to comments.
Read More