WOD

05/24/18

05/24/18

Tis the season for outdoor fitness!
Metcon
“Burpee Fest” (AMRAP – Rounds and Reps)
20min AMRAP:
50 Burpees
40 KB Swings (24/16)
30 Burpee Box Jumps (24/20″)
20 Goblet Squats (24/16)
10 Burpee Pull-ups

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 16/12, burpee step ups, burpee jumping pullups

Target Rounds 1+


05/23/2018

05/23/2018

“We gotta do WHAT? For how long??”
Weightlifting
Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75% *Record In WODIFY
Metcon
“Snake Bite” (Time)
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

RX (as written)

Scaled(FITNESS): 75/55, pullups

Target Time 6-9min
Time Cap 12min

Next Level
Metcon (AMRAP – Reps)
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds
*Record total number HSPU

R+ – as written
Rx – 15/12 calorie row, kipping HSPU
Scaled – 12/9 calorie row, pike pushups

Endurance
See Endurance Programming (No Measure)

05/22/2018

05/22/2018

Fitness is ALWAYS better with FRIENDS 🙂
Metcon
“Anchored Down” (Time)
10 Rounds, with a partner:
30 Air Squats
20/14 Calorie Row/Bike/Ski
10 Lateral Burpees over Bar
*Alt Full Rounds

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 15/10 calories, burpees

Target Time 20-25min
Time Cap 30min
Next Level
Metcon (4 Rounds for time)
Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Barbell Good mornings
Rest 1:30 between sets.
*Record Lsit time per round.

Rx – as written
Scaled – max plank hold (up to 1:00)


05/21/2018

05/21/2018

Mary’s Birthday Pic!
Weightlifting
Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70% *RECORD IN WODIFY
Repeat this cycle (2) additional times
Metcon
“Double Crossed” (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

R+(OPEN): as written
Rx(PERFORMANCE): 95/65
Scaled(FITNESS): 75/55, 60 single unders

Target Time 8-10min
Time Cap 12min
Endurance
See Endurance Programming (No Measure)

05/20/2018

05/20/2018

Metcon
“Half and Half V2” (Time)
Teams of 2
8 Rounds:
400 Meter Row or Ski
200 Meter Wreck Bag Run (50/35)

Four Rounds Each. Switch After Full Rounds.

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 200m run

Target Time 22-26min
Time Cap 30min

05/19/2018

05/19/2018

Do bears even wear a weight belt?!
Metcon
“Hot Lava V2” (Time)
For Time:
50 Burpees
50 OHS (65/45)
50 Burpees
50 Thrusters (65/45)
50 Burpees
50 Front squat (65/45)

R+(OPEN): as written
Rx(PERFORMANCE): 45/35
Scaled(FITNESS): 30 burpees, 35/22

Target Time 18-22min
Time Cap 28min
“Hot Lava” (Time)
For Time:
800m run
50 Overhead Squats (65/45)
800m run
50 Thrusters (65/45)
800m run
50 Front Squats (65/45)

R+(OPEN): as written
Rx(PERFORMANCE): 45/35
Scaled(FITNESS): 600m runs, 35/22

Target Time 18-22min
Time Cap 28min
Next Level
Metcon (No Measure)
Not For Time:
10-8-6-4-2
Weighted Pushups (45/25)
Strict C2B pullups

R+ – as written
Rx – 25/15, strict pullups
Scaled – pushups, ring rows


05/18/2018

05/18/2018

Not really sure if he’s happy or in pain #smileforthecamera
Weightlifting
Paused Front Squat
EMOM 10:
6 Seconds Down, 1 Second Pause in Bottom – 1 rep @75%
Metcon
“Slasher” (AMRAP – Reps)
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

R+(OPEN): as written
Rx (PERFORMANCE): 20/14 wallball situps
Scaled(FITNESS): abmat situps, pike pushups, 35/20

Target Reps 140+
Next Level
Metcon (Time)
Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts
Endurance
See Endurance Programming (No Measure)

05/17/2018

05/17/2018

Danielle is always happy #smileforthecamera
Metcon
Metcon (AMRAP – Rounds and Reps)
Happy Birthday Mary!!

2 Rounds For Time:
(with a partner)
50 calorie bike or row
14 burpees
32 KB swings (24/16)
50 calorie bike or row
14 burpees
32 wallballs (20/14)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 16/12, 14/10

Target Time 15-20min
Time Cap 25min

05/16/2018

05/16/2018

When you’re trying to be happy and lift heavy at the same time #smileforthecamera
Metcon
“Training Day” (AMRAP – Reps)
22 Min AMRAP
Teams of 3
6 mile Bike (alt every .5/.3)
300 Double unders (alt. every 50)
Max Clean and Jerks (155/105)

Rx+ (OPEN) as written
Rx (PERFORMANCE) Row/Ski 4000m (alt every 200m), 135/95
Scaled (FITNESS) Row/Ski 4000m (alt every 200m), Singles (300), 95/65

Next Level
Power Clean (Build to a heavy complex)
3-Position Power Clean + Split Jerk

*high hang, knee, floor

Metcon (No Measure)
Midline
Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

R+ – as written
Rx – 1/2 GHDS (to parallel)
Scaled – Accumulate 4:00 plank (:30 on, :30 off), 40 abmat situps, Accumulate 2:00 plank (:30 on, :30 off), 20 abmat situps

Endurance
See Endurance Programming (No Measure)

05/15/2018

05/15/2018

Who can resist being happy while doing pushups?! #smileforthecamera
Weightlifting
Deadlift
Work to a heavy triple
Metcon
“Smooth Criminal” (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#) (10’/9′)
15 Deadlifts (245/165#)

Rx Plus – As written
Rx – (205/145#)

Scaled – 120 single unders, 14/10#, 155/105

Target Rounds 3+

Next Level
Metcon (2 Rounds for reps)
Gymnastic Conditioning
Repeat from last week. Aim to beat previous scores.
AMRAP 3:
Max Unbroken Complex of:
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

R+ – as written
Rx – :15 HS hold + kipping HSPU
Scaled – :10 HS hold + pike pushups


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