WOD Monday October 22nd

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every 3 Minutes for 18 minutes:

Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2

Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2

* The jumps should be close to max effort. Jump high, jump far.

2. For time:

30 Toes to bar

60 Wallballs

30 Toes to bar

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs

 

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5

  1. Every 30 seconds for 12 sets: 1 Power snatch

2. Every 40 seconds for 10 sets: 1 Snatch

3. Every 50 seconds for 8 sets: The right # of toes to bar

4. Every 60 seconds for 6 sets: The right # of Muscle ups

5. Every 70 seconds for 4 sets: 20 Lateral bar jumps

WOD Friday January 23rd

OPEN WORKOUT 18.1

Complete as many rounds as possible
in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS

  • Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell
    Women use 35-lb. dumbbell
  • Scaled: (Ages 16-54)
    Men perform hanging knee-raises, use 35-lb. dumbbell
    Women perform hanging knee-raises, use 20-lb. dumbbell
  • Teenagers 14-15:
    Boys use 35-lb. dumbbell
    Girls use 20-lb. dumbbell
  • Scaled Teenagers 14-15:
    Boys perform hanging knee-raises, use 20-lb. dumbbell
    Girls perform hanging knee-raises, use 10-lb. dumbbell
  • Masters 55+:
    Men use 35-lb. dumbbell
    Women use 20-lb. dumbbell
  • Scaled Masters 55+:
    Men perform sit-ups, use 20-lb. dumbbell
    Women perform sit-ups, use 10-lb. dumbbell

Workout PDF!