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WODS: 3/20-25


Monday 3/20/2017

WARMUP: COACHES CHOICE

REPEAT 17.4, OR

"CAKE POP"

3 Rounds:

42 Calorie Row

21 Thrusters (95/65)

7 Bar Muscle-Ups

Post Times to the Leaderboard below.

*

On the thruster, we are looking for a loading that allows for over 21 repetitions unbroken, when fresh.

On the bar muscle-ups, reduce the volume of the set, or a 2-1 substitute for CTB Pull-ups (14 CTB per round).

The row is important, but the least important of all three movements. Slowing our pace on the row to allow for (1) less break on the thrusters results in more than likely a faster finishing time.

The same concept can be applied to to the thrusters. If the row is the “buy-in” to the thrusters, the thrusters are the “buy-in” to the bar-muscle ups. The largest separator in the workout. Ability on the BMU will dictate how hard we push on the row and thrusters.

On the bar muscle-ups, focus on the drills above. Our key focus points here are long legs and lats.

Long legs – stay long beneath the pull-up bar. Bend at the knees only at the last second. If we bend to soon, we in turn reduce the length of the whip… which is our body in a kip swing.

Lats – we initiate the pull, by actually pushing. Push the bar down towards the ground to gain elevation, whereas the final arm bend is to transition over the bar, but not to pull higher.

 

TUESDAY 3/21/2017

WARMUP:

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them sugar wod

 

WEDNESDAY 3/22/2017

WARMUP:500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

HANG POWER CLEAN (AT THE 0:00)

On the 90 Second x 7:

7 Barbell-Facing Burpees

3 Hang Power Cleans

COACHES NOTES: Start at at 50% and aim to climb throughout. Build to a heavy triple for the day, but not a max. Focus on our footwork here, jumping from our pulling stance (around hip width) to our catch/squat stance (around shoulder width). If we are jumping our feet too wide, dial back the loading and maintain our technique.

Purpose here is to pre-fatigue ourselves for the following heavier attempts, confirming good movement under metabolic demands.

Post heavy triple to the leaderboard below.

 

 

C2 CINDY

With a Running Clock…

From 0:00 – 5:00, Part #1:

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders

Time remaining in the window, Max Calories on the Rower.

From 5:00 – 10:00: Rest

From 10:00 – 15:00, Part #2:

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders

Time remaining in the window, Max Calories on the Rower.

Score is the sum of calories across the two sets.

Post calories to the leaderboard below, and in the comments section, include your breakdown per round (Example 24/20 Calories).

 

COACHES NOTES: We are looking to challenge ourselves on the strict pull-ups and handstand pushups, but modify the repetition counts to ensure that we could accomplish these sets unbroken if we absolutely went for it. We do not want to become stuck at either movement – the stimulus is to keep moving through.

– Band the pull-ups as required so that we could complete 7+ unbroken repetitions.

– Modify the HSPU so that we can move through these repetitions in no more than two sets. Complete seated dumbbell strict presses, seated on the floor, as a substitute for HSPU to build overhead pushing capacity. Choose a set of dumbbells that allows for 15+ unbroken repetitions.

– On the double-unders, give a 2:00 cap on each round for completion time. If we struggle with DU’s, this is a good time and place to work through and practice for the entire 2:00 window.

Our goals for this workout are two-fold:

1. Train our kipping HSPU when combined with other movements, and,

2. Practice and train our double-unders under fatigue.

The row to finish in the 5:00 window is our scored portion, and is a simple engine builder. This will also help speed our bodies to a faster recovery from Tuesday’s posterior chain heavy workout.

 

THURSDAY 3/23/2017

WARMUP:

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"HAMMER TIME"

70 Calorie Row

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs (15′)

 

EXTRA CREDIT

MID-LINE

50 – 35 – 20

AbMat Sit-Ups

Hip Extensions

Not for time. If we do not have a GHD machine to perform hip extensions from, substitute banded good mornings, or empty barbell good mornings.

Keeping the mid-line strong is something that takes consistent work, but it pays off in dividends. When we think about the mid-line, it’s what holds everything together. The power from our hips only makes it to the barbell if our midline is strong enough. The ability to hold sound positioning in a front squat is a test of our midline. The ability to support a weight overhead is a testament to who’s put in the work to strengthen the midline. Let’s get it in today.

 

FRIDAY 3/24/2017

WARMUP:

WORKOUT 17.5 Rx’d (Ages 16-54) 10 rounds for time of:
9 thrusters
35 double-unders
M95lb. F65lb.
NOTES
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 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Masters 55+:
Men use 65 lb. Women use 45 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

 

 

 

SATURDAY 3/25/2017

WARMUP:

17.5, OR

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

Earlier Event: March 12
WODS 3/13-3/18
Later Event: March 26
WODS 3/27-4/1