Back to All Events

WODS 4/24/2017


MONDAY 4/24/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT

Part A – On the 90 Second x 4 Sets:

1 Pausing Front Squat (2s pause) + 1 Front Squat

Part B – On the 60 Second x 5 Sets:

1 Front Squat

Set #1, On the 0:00 – 50% of 1RM Front Squat

Set #2, On the 1:30 – 55% of 1RM Front Squat

Set #3, On the 3:00 – 60% of 1RM Front Squat

Set #4, On the 4:30 – 65% of 1RM Front Squat

 

Set #5, on the 6:00 – 70% of 1RM Front Squat

Set #6, on the 7:00 – 75% of 1RM Front Squat

Set #7, on the 8:00 – 80% of 1RM Front Squat

Set #8, on the 9:00 – 85% of 1RM Front Squat

Set #9, on the 10:00 – 90% of 1RM Front Squat

SQUAT CLEAN

 

On the 15:00 – 3 Reps @ 50% of 1RM Squat Clean

On the 16:00 – 2 Reps @ 60% of 1RM Squat Clean

On the 17:00 – 1 Rep @ 70% of 1RM Squat Clean

 

On the 18:00 – 3 Reps @ 60% of 1RM Squat Clean

On the 19:00 – 2 Reps @ 70% of 1RM Squat Clean

On the 20:00 – 1 Rep @ 80% of 1RM Squat Clean

 

 

THRESHOLD CONDITIONING

Complete preferably on a bike, but a rower is our next best option.
2 Rounds:
2:00 On / :30s Off
2:00 On / :30s Off
1:00 On / 2:00 Off

Score is not tracked today. Focus is rather to find a pacing to hold during each interval. The goal is to steadily increase in intensity in each interval, finishing with a 1:00 sprint at the close at each round. Not for score, but if there were, it would be the difference in wattage from your fastest to slowest pedal inside each individual interval. Strive for consistency here.

 

TUESDAY 4/25/2017

WARMUP:

500 Meter Row

10 Spiderman and Reach, each leg (Video HERE)

8 Strict Pull-Ups

6 Walkouts (Video HERE

 

2 Rounds:

5 Strict Toes to Bar (or as high as you can via a knee tuck)

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

 

GYMNASTIC FOCUS WORK

5 Rounds:

5 Unbroken Kipping HSPU + 5 Unbroken TTB

Not for time, but for practice. Rest as needed between movements and sets, and strive to complete these unbroken. If we need to break up these repetitions, let’s scale to an appropriate count that allows for unbroken completion. The goal here is not to take on more volume than we need here. Let’s focus on our setup, movement, and transitions.

 

"TOWING"

“Towing” Part #1

AMRAP 4:

18 Power Snatches (95/65)

18 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #2

AMRAP 4:

15 Power Snatches (115/80)

15 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #3

AMRAP 4:

12 Power Snatches (135/95)

12 Barbell-Facing Burpees

Max Calorie Row in Time Remaining

 

 

Each AMRAP 4 is scored separately, with the score for each portion being total calories in the time remaining. Our score is what reads on the rower at the conclusion of the window… do not add the repetitions beforehand to the total. If we do not complete the work in the time required to get to the rower, let’s input a “0” to the leaderboard for that portion and write in how far into the round we made it into the “Notes”.

On the snatches, we are climbing in weight as the repetition schemes decline.

On the first weight, we are looking for a loading that allows for 21 unbroken repetitions when completely fresh.

On the second weight, we are looking for a loading that allows for 18 unbroken repetitions when completely fresh.

On the third weight, we are looking for a loading that allows for 15 unbroken repetitions when completely fresh.

Note that these numbers are just above the repetitions required in each round, but… this does not take into account the fatigue post round one. Challenge ourselves with the weights today, but not at the expense of getting to the rower.

On the barbell-facing burpees, slow is smooth, smooth is fast. Today is an opportunity to practice the step-up method. Video HERE.

 

WEDNEDAY 4/26/2017

WARMUP:

500 Meter Row

2 Rounds:

25 Singles Jump Rope

10 KB Swings (Light)

10 Wall Balls

10 Shoulder Dislocates

10 Iron Crosses and Scorpions 

Puppy Dog Stretch 2 minutes

 

 

BALLS TO THE WALL ( CHIPPER )

CHIPPER: TEAM OF 2

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

 

THURSDAY 4/27/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

PUSH PRESS (4X10)

You choose the weight. Complete a set every 2 mins!

 

Metcon (AMRAP-Reps)

12 min Amrap

8 Chest to Bar

16 Wall Balls (20/14)

 

 

FRIDAY 4/28/2017

WARMUP: Coaches Choice

 

 

WOD

5 RDS

400 meter Run

25Burpess

 

Saturday 4/29/2017 (BALLS TO THE WALL)

 

GARAGE GAME WORKOUTS

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)

 

*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.

 

WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 

 

WOD#3

“ HOW MUCH?”

Snatches for MAX WEIGHT / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds

 

 

WOD#4 

(Top 5 RX Teams Male and Female)

Heavy DT ( Buy in 5 Bar Muscle ups/Cash Out 5 Bar Muscle Ups )

5 Rounds of:

12 Deadlifts (205/145 lbs)

9 Hang Power Cleans ( 205/145 lbs)

6 Push Jerks

 

    • The top 5 Male and Female Teams will have a Fourth workout. 
    • On the Bar Muscle-Ups one or both teammates will have to do 5 BMU to start the workout, and 5 at the end of the workout.
  • Once the team has completed 5 BMU then they can start on the Deadlifts. Again the team can split the work up however they choose, but only one person working at a time, and all reps on each movement has to be completed before moving on to the next movements. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 BMU.

 

Earlier Event: April 16
WODS: 4/17-4/22
Later Event: April 30
WODS 5/1-5/6