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WODS 3/6-3/11


MONDAY 3/6/2017

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

 

ANTE UP"

AMRAP 12:

25/18 Calorie Row

15 Overhead Squats (95/65)

12 Chest to Bar Pull-Ups

Post Rounds + Repetitions to the Leaderboard.

On the Row…

Paced, but not relaxed. The speed here is determined by our capacity in the other movements. If we struggle with OHS, let’s back off the pace here a touch to ensure that we have our energy focused towards the barbell. Same applies for the CTB. What’s more important than going very hard on the row here is to cut down our sets and transition times on the OHS/CTB. If we are confident that we looking at straight sets on the OHS/CTB, let’s ramp up the pace a bit on the rower.

On the OHS…
Strive for large sets here. It’s worth a short break before picking the barbell up if it allows you to push for those extra repetitions. Stability and positioning will always be the biggest demands of the OHS. Never stop pushing up against the barbell, and focus on rotating the insides of your elbows towards the ceiling. Another cue is to try to bend the bar, as if your trying to point your thumbs back behind you.

CTB Pull-Ups…

Break these up how we see fit. Consistency is important here – don’t go for unbroken on the first round if we down to three sets on the second round. A quick break in the middle can be a wise move to preserve ourselves in the later rounds.

As soon as we finish our first round, be in an absolute sprint to get the rower going. This is a point in the workout where seconds are too easily lost. We aren’t rowing fast – but simply get that rower going.

 

 TUESDAY: 3/7/2017

WARMUP: TABATA OF:

 Double-Unders, OR SINGLES

 Sit-Ups

 Slow Air Squats

Slow Pushups

 

PUSH PRESS

Every 2:00 x 5 Sets:

5 Push Presses

Take these from the rack, and aim to build throughout.

Set #1 – 50% of 1RM Jerk

Set #2 – 60% of 1RM Jerk

Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day.

Go by feel today. We are looking to allow our bodies to recover, while finding the heavy stimulus today. The loads are purposely light to start to limit ourselves from reaching maximal loads. Build to a challenging weight today, but there should be no missed reps.

Post heaviest set of 5 repetitions to the leaderboard below.

 

ON THE MINUTE" RECOVERY

EMOM x 16 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 15 GHD Sit-Ups

Minute 3 – 12/9 Assault Bike

Minute 4 – 15 Kipping HSPU

This piece is designed to be an aggressive active recovery from yesterday, using the row to loosen our posterior chain and bringing in a skill portion with the kipping handstand pushups. If we do not have a bike, use the rower a second time around. This is not a bad thing. If we have a Schwinn bike, complete 15/12 calories.

Cap ourselves on the handstand pushup station at the :30s mark of the first round, and attempt to find the same repetition count from there.

 

 

WEDNESDAY: 3/8/2017

WARMUP:

2 Rounds, at a conversational, warm-up pace:

15 Calorie Row

1 Round of “Toes to Bar” Cindy*

30 Double-Unders, OR Singles 

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

 

BLUEPRINT"

“Blueprint” Part #1

AMRAP 6:

42 Double-Unders

30 Wallballs (20/14) – Females to a 9′ Target

18 Toes to Bar

… Rest 5:00…


“Blueprint” Part #2
AMRAP 6:

21 Double-Unders

15 Wallballs (20/14) – Females to a 9′ Target

9 Toes to Bar

 

The stimulus of the workout:

Get outside the comfort zone.

We tend to fall into a specific pace, set count, or rhythm to our movements. We break, intelligently, to preserve ourselves. We are still looking for consistency here – we aren’t looking to “blow up” – but… let’s push the envelope today.

If we traditionally complete sets of 10’s on the wallballs… today let’s try at least 1 more repetition per set. Just 1 goes a long way. We don’t know what we are capable of until we try. What we have established in our training is which set counts we naturally fall into, and that’s a great thing. But again, those are already established. We know what those are. Let’s push and find something new today.

Both AMRAP’s are separately graded, and are built so that we maintain intensity through. The second AMRAP is half of the repetition counts to keep the athlete moving station to station, testing out ability to transition smoothly.

On the double-unders – stay relaxed. It is a 6:00 AMRAP, which is quick, but… the best thing we can do is relax. Hands down and tight to the sides, and let the wrists to the work. Wrists, not arms.

On the wallballs – this is a should heavy workout, so be sure to bring your arms down to the sides or at least to your chest for a brief moment to shake out the shoulders. What we want to avoid here is leaving them high in the air, tiring them unnecessarily between reps.

On the toes to bar – remember our cue from last Saturday. Extend the legs long on the backswing, and work the chest through. If we put in the effort here, we can nearly relax on the upswing. There is such a powerful stretch reflex that our legs come up for us, which will preserve our capabilities in the later sets.

Just one more rep outside your comfort zone. That’s the goal today. Go find that plus one.

 

 

THURSDAY: 3/9/2017

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

 

 

ROW 1:40 ON, :20 OFF ( 2 MINUTE REST AFTER ROUND 5 )

This is a preset WOD on the C2 Rower.  Choose “ Select Workout “ then “ Custom List “ then “v1:40/20r…9”

Goal is…

Guys: 500 Meters each interval

Girls:  425 Meters each interval 

 

FRIDAY17.3

WORKOUT 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.
Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb. Girls use 45-75-95-115-135-155 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

 

  

SATURDAY: 3/11/2017

 

4 rounds for time of:

15 ring dips

30 GHD sit-ups

Run 400 meters

 

 

Earlier Event: February 25
WODS 2/27-3/4
Later Event: March 12
WODS 3/13-3/18