Wods

Monday, April 23 to Saturday, April 28

23/04/2018

Monday, April 23

Warmup:
3 Rounds
1 Minute Bike
:20s Standing Calf Raise
20 Lateral Step Overs

 

Part 1:
Heavy Sled Push:
5 Sets of 200' (4 Lengths) AHAP. Rest ~2:00.

 

Part 2/QuickFit:
EMOM 10:
10 KBS (70/53)
20 Double Unders
*Scale DU to Toe Taps.

 

Training Intent:
Sledpushes should resemble a “power walk” with a big forward lean. This workout should be challenging past round 5. KBS should be heavy. Athletes should not spend too much time completing their double unders meaning they should have at least 25s rest each round. The intent of this piece is beat the clock and have enough rest to sustain all 10 rounds. Overall, the KBS need to be done UB which will present a “mental challenge” for all rounds.

 

Tuesday, April 24

Warmup:
2 Minutes Jump Rope
+
3 Rounds
:20s Front Rack Hold
:20s Bottom Squat Hold
10 PVC Sumo Good Mornings

 

Part 1:
20 Minutes
Squat Clean + Hang Squat Clean:
12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.
– Compare to 1/20/18
– Spend first 8:00 of strength session working technique and working up to roughly 50% of your 1RM.

 

Part 2:
“Backhand”
In 5:00 Window:
150 Double Unders
Remaining time: Max Squat Cleans (155/105)
Rest 3:00 + Repeat

 

**Training Intent**
We completed this complex on 1/20/18. We will retest this in about 4 months. This complex is done without dropping the bar to re-grip. Most athletes should try to either beat their previous weight by 5#’s or work up to 85% of their current squat clean max if they have one.
Repeat benchmark. Scores from AMRAP 1 should be close or match scores from AMRAP 2. The 3:00 rest interval will not be enough for full-recovery, therefore you should work on sustaining output for both AMRAPs.

 

Wednesday, April 25

Warmup:
3 Rounds
250m Row
10 Dead Bugs
10 Bird Dogs

 

Part 1:
EMOM 10:
ODD Minutes: 150' (3 Lengths) Farmer Carry
EVEN Minutes: :30s Wall Facing HS Hold, Muscle-up, or HSPU

 

Part 2/QuickFit:
""GI Jane”
AMRAP 12:
Burpee Pull-ups
*If an athlete hits 100 Burpee Pull-ups before 12:00 they can denote their time. Just to be clear, 100 burpee pull-ups is the cap so this workout is either 12:00 or 100 burpee pull-ups, whichever comes first.

 

Thursday, April 26

Warmup:
500m Row
+
2 Sets of 5 Reps of Each Movement

 

WOD:
For time:
250m Row
50 Air Squats
25 Hang Power Cleans (115/75)
500m Row
50 Walking Lunges
20 Shoulder to Overhead (115/75)
750m Row
50 Ab Mat Situps
15 Hang Squat Cleans (115/75)

 

Friday, April 27

Warmup:
4 Rounds
2 Box Jumps
8 1-Arm Thrusters
8 1-Arm Ring Rows

 

Part 1:
Wide Stance Box Squat: 8 x 3 @60%, every 60s.
*They're supposed to be light. Same weight as two weeks ago. Try to increase speed, this is to increase speed & power.

 

Part 2/QuickFit:
“Oceanside”
4 RFT:
15 Box Jumps (24/20)
30 Wallballs (20/14)
15 C2B Pull-ups

 

**Training Intent**
This week of Box Squats should be exactly the same as two weeks ago. Between warm-up and hitting all 12 sets this should only take 15:00
C2B Pull-ups should be capable of being completed in 3 sets or less. Wallballs in 3 sets or less as well. This workout is about managing a consistent pacing as the local movement (C2B) could fatigue quick if sets aren't broken up correctly.

 

 

Saturday, April 28

Warmup:
400m Run
+
2 Sets of 5 reps of each movement.

 

Boot Camp:
15 minute AMRAP
200m Run
10 Alt. DB Snatches
10 DB Goblet Lunges
5 Burpees

 

WOD:
Partner Conditioning
Teams of 2:
AMRAP 30:
Run 200 Meters
10 Alt. DB Snatch (50/35)
10 DB Goblet Lunges (50/35)
10 Burpees
*One athlete complets a full round at a time.