WODS 3/13-3/18


MONDAY 3/13/2017

WARMUP:

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

 

 

3 ROUNDS FOR TIME OF:

Run 800 meters, Or row 1,000

Rest 2 minutes

Post time to SUGAR WOD

 

TUESDAY 3/14/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

OVERBOARD"

3 Rounds:

80 Double-Unders

40 Calorie Row

20 Kipping Handstand Pushups

 

In this entirely bodyweight triplet, we are looking for consistency throughout out all three motions, especially on the handstand pushups. It is our aim to approach these sets as if we are doing 60 repetitions for time, breaking a bit earlier than we may think we need to. This is a workout where we want to compare our first, second, and third rounds of HSPU times.

On the double-unders, strive for manageable chunks. These do not have to be unbroken, especially if we struggle on workouts with high volume DU. Break them up into manageable trips, and think more about minimizing our trips, instead of maximizing our repetitions per round.

On the row, let’s open this up a bit. At 40 calories per round, we can make up a significant amount of time but pushing our pace a touch. Think about holding a pace that feels a couple of seconds slower than your 2K pace.

On the handstand pushups, revisit the thought of consistency. Our goal here today is training this movement under duress… the DU and row will fatigue us, allowing us the opportunity to train our HSPU under Open-like conditions. Under duress, let’s find and “own” a certain number of HSPU’s that we feel comfortable kicking into in any workout.

 

EXTRA CREDIT/ROW + BARBELL-FACING BURPEE

Alternating EMOM x 10 (5 Rounds):
Odd Minutes – 15/10 Calorie ROW

Even Minutes – 10 Barbell Facing Burpees

 

WEDNESDAY 3/15/2017

WARMUP:

 

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

HEAVY THRUSTER

Take 10 minutes to work up to a heavy Thruster

Start with 50 percent of your 1RM

 

BULLSEYE"

EMOM X 16

Minute 1 – 15 Sumo Deadlift High Pulls (75/55)

Minute 2 – 15 Wallballs (20/14).. both genders to a 10′ target

Minute 3 – Max Calorie Row

Minute 4 – Rest

The first two movements are not for score. Any time remaining inside those minutes after completing the work is rest. If we are still working at any given time in these two stations at the 50 second mark, cap our efforts there and move to the next station.

Score is total calories across four rounds.

 

THURSDAY 3/16/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

WOD: ROMWOD OR

For Time:

40 Toes to Bar

20 Power Snatch (155/105)

40 Toes to Bar

 

FRIDAY 3/17/2017

17.4

WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in

13 minutes of:
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups 

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the oor and the athlete standing tall. At the call of “3, 2, 1 ... go,” the athlete will perform 55 deadlifts, then move to the designated target to complete
55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your nal result, your score will be the number of reps completed. There will be another eld in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up 

 

 

 

SATURDAY: 3/18/2017

WARMUP: COACHES CHOICE

 

Deficit Deadlifts (10×3)

Standing on a 2″ riser

Use a weight that is comfortable and can maintain good form….. Complete every 1:15

 

Metcon (Time)

For Time:

Teams of 3

600/400 Cal. Assault Bike, ROWER

* 1 person works at Time *

 

 

March 5
WODS 3/6-3/11
March 19
WODS: 3/20-25