Wods

Monday, February 26 to Saturday, March 3

25/02/2018

Warmup:
250m Row
+
10 Thoracic Rotations
10 Squatting Shoulder Passes
10 PVC Cuban Press + OHS
+
250m Row

 

Part 1:
5 Sets
Power Snatch + Overhead Squat: Work up to a heavy 2 + 2. Rest 90s-2:00

 

Part 2:
“3”
For time:
30 Power Snatch (95/65)
30 Overhead Squats
30 Thrusters

 

***Training Intent***
– Strength: Spend the time really working technique and not worrying too much about hitting a max.
– Metcon: This is a 90-100% sprint, but break your sets based on your ability.

 

Warmup:
2 Rounds
1 Minute Jump Rope
:20s Standing Calf Raise
:20s Supinated Bar Hang
5 Inch Worms
+
3 Rounds
2 KTC, KTE, T2B
4 Step-Ups
4 Box Jumps
+
3 Rounds
3 Deadlifts
3 Hang Power Cleans
3 Power Cleans
*Build to workout weight.

 

AMRAP 18:
5 T2B
10 Power Cleans (115/75)
15 Box Jumps (24/20)
*Step down only.

 

3 Rounds of:
8 DB or KB Split Squats ea.
Rest 30s.
15 Lateral Raises
Rest 30s.

 

**Training Intent**
Keep power cleans light so you can maintain UB reps for at least the first 10:00 of this workout. T2B sets are small so this is a good opportunity to work on cycling reps.

 

Warmup:
4 Alternating Rounds Each :20s On & :10s Off
Pogo Hops
Assault Bike
+
2 Rounds
:20s Handstand Hold
5 Ring Rows
5 GT2B

 

Part 1:
Superset
1a) Strict Handstand Push-up: 4 x 5-7. Rest 90s.
– Adv: Deficit
– Int: Shoulder Press: 4 x 5
– Beg: DB Shoulder Press: 4 x 8
1b) Rope Climb: 4 x 2-3. Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Ring Rows (Slow): 4 x 8

 

Part 2/QuickFit:
“Lungs”
For time:
100 DU
21 Wallballs (20/14)
21 Burpees
75 DU
15 Wallballs
15 Burpees
50 DU
9 Wallballs
9 Burpees

 

***Training Intent***
– Strength: Push/pull strength work with HSPU/Rope Climb. This is a good opportunity for you to work on technique for both movements while still getting in some good upper-body strength work.
– Metcon: Times will be sub 15:00. Shoot for UB Wallballs seeing the total volume is relatively low today (45 total reps).

 

Warmup:
3 Rounds
250m Row
10 Light Goblet Squats
10 Single Arm KB Swings
+
2-3 Sets of 10 Front Squats

 

WOD:
5 RFT w. a partner:
500m Row
30 Front Squats (115/75)
30 KBS (70/53)
*Split work evenly.

 

**Training Intent**
Maintain a good pace on the rower. Use weights that are light and unbroken at first but challenging after a few sets.

 

Warmup:
3 Sets of 10/8 Calorie Bike
+
5 Sumo Inch Worms
10 PVC Good Mornings
10-1 Arm Suitcase Deadlifts (Light)

 

Part 1:
Touch n Go Deadlift: Work up to a moderate set of 2. Rest 2-3:00

 

Part 2:
“Francine”
3 RFT:
15 Deadlifts (225/155)
15 Pull-ups

 

**Training Intent**
– Strength: These should not be maximal. For those that do not have a max the weight should feel moderately heavy, but you should still able to demonstrate efficient technique. Work above the desired weight for the conditioning piece today.
– Metcon: Deadlifts should be completed as close to UB as possible, but be moderately heavy. This workout is much like “Fran” and should be an all out sprint.

 

Warmup:
2-3 Sets of 5 reps of each movement

 

Boot Camp:
15 minute AMRAP w/Partner
800m Row
80 Double Unders
40 Air Squats
*Split work however desired.

 

WOD:
With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
8 Hang Power Cleans (115, 75)
8 Toes to Bar
8 Burpees
*One athlete completes a full round at a time

 

15:00-30:00
Max Rounds of:
800m Row
80 Double Unders
40 Air Squats
*Split work however desired.