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WOD Archive for March 2018

March 16, 2018

Workout 18.4      

Diane

21-15-9 reps of:

Deadlifts, 225 lb. / 155 lb.

Handstand push-ups

Then,

21-15-9 reps of:

Deadlifts, 315 lb. / 205 lb.

50-ft. handstand walk after each set

 

Lite Class

With a 35:00 running clock complete

 

5 Rounds of

10 Deadlifts

10 Bar Rollouts

Then

5 Rounds of 

10 Band Rows

10 Tricep Push Downs with bands

Then remaining time AMRAP of

20 Mountain Climbers

50 Double Unders

March 15, 2018

1. Warm-up
Accumulate 15:00 alternating between Row, Bike, Ski

 

2. Strength
5x3 Push Jerk @70% of 1RM

 

3. Met-Con
4 Rounds:
500m Row
10 S2OH 115/75
15 Med Ball Cleans 20/14

 

Lite Class

50-40-30-20-10

Box Jumps

Ground to OH with 25# Plate

Leg Raises

 

*EMOM 5 Russian Twists

March 14, 2018

1. Warm-up
4 Rounds:
10 Pass Throughs
10 Spidermans
10 Scorpions

 

2. Mobility
Foam Roll

Band Work from the Rig

Stretch Hips and Glutes

 

3. Skill
Barbell Cycling in Power Snatch and Hang Snatch

 

4. Met-Con

12:00 AMRAP

7 Power Snatches

7 Lateral Burpees

7 Hang Snatches (Squat)

7 C2B Pull-ups

 

Lite Class

Deck of Cards!

March 13, 2018

1. Warm-up
5 Steady Rounds:
Row 300m
15 Russian KBS
10 Goblet Squats

 

2. OLY
Front Squat 5×3 (Start around 75%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.

 

3. Met-Con
3 Rounds:
20 Wallballs 20/14lbs
20 Deadlifts 155/105
20 T2B

 

Lite Class

5 Rounds

Row 250m

15 Wall Balls

Then

5 Rounds of

Row 250m (Sprint!)

1:00 Wall Sit

1:00 Plank

Then

OH Lunge Down/Back x10 with 25# Plate

March 12, 2018

Monday

  1. Warm-Up

Lunge Down/Back x 2

Inch Worm Down/Back x 2

Burpee Broad Jump Down/Back x 2

Glute Activation Down/Back x 2

Leg Swings x 10 Front to Back and Side to Side

 

  1. Foam Roll Lower Body

 

  1. Met-Con

14:00 AMRAP

5 Squat Cleans @70% of 1RM

10 Pull-ups

15 Sit-ups

 

  1. Finisher

50 KBS 70/53

*Every time you put it down complete 7 Burpees

 

Lite Class

3-6-9-12-15-18-21-18-15-12-9-6-3

SDHP

Slam Ball

Sit-ups

*After completing every round do 3 Burpees.   

 

March 9, 2018

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Lite Class

2 rounds for time of:
50 double-unders
20 overhead squats
50 double-unders
12 deadlifts
50 double-unders
20 dumbbell snatches
50 double-unders
12 db oh lunge each leg

 

March 8, 2018

1. Warm-up
4 Steady Rounds:
5 Squat Clean and Jerks 75/55
10 Cal Row

15 Sit-ups

 

2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 75% of your 1RM

 

3. Met-Con
AMRAP 15 Minutes
20 Double Unders
20 Hang Cleans 95/65lbs
20 Calorie Bike/Row

 

Lite Class

5 Rounds of

10 Hang Squat Cleans

8 OTB Burpees

6 Pull-ups

4 Thrusters

2 HSPU

 

*After completing every round Row 15 Calories and Bike 10 Calories

March 7, 2017

1. Warm-up

Lunge Down/Back with hip flexor Stretch x 2

Inch Worm Down/Back x 2

Burpee Broad Jump Down/Back x 2

Glute Activation Down/Back x 2

Leg Swings x 10 Front to Back and Side to Side

 

2. Double Under Work

:20 on/:20 off x 8 rounds

 

3. Planks

1:00 on/:20 Rest of 

Push-up Position

Left elbow

Right elbow 

Both elbows

 

4. 17.5 Retest

10 Rounds for Time of

9 Thrusters 95/65

35 Double Unders

 

(Strict 10:00 cap.  Preserve the stimulus of the WOD by scaling accordingly to a weight you can go unbroken.)

 

Lite Class

Class Warm-up

Planks

Lots and Lots of unilateral work!

- Lunges with weight OH in one arm

- Suitcase carries

- 1 arm Ring Rows 

- 1 arm KB Deadlifts 

 

Be ready!  

March 6, 2018

1. Warm-up
3 Rounds:
25/20 Calories on Bike
:30 Nose and Toes hold
10 Hang Squat Cleans 95/65lbs

2. Strength
Back Squat 5×3 (Start around 80%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.

3. Met-Con
12-10-8-6
Squat Snatch 115/85lbs
Bar Muscle Ups
 

Lite Class

 

3 Rounds of

10 – 1 Arm KB Thrusters (Left)

10 T2b

10 – 1 Arm KB Thrusters (Right)

10 Bar Rollouts

Then

4 Rounds of

10 Deadlifts

10 Lateral Burpees

Then

Planks

March 5, 2018

If you are redoing 18.2, you must sign up for a heat here:

https://docs.google.com/spreadsheets/d/1mwzs04ocnS8h-UFVjcZ3R40xjPrtS9PgOYHG031Uxqw/htmlview

 

1. Warm-up

2 Rounds of

15 Wall Balls

10 Burpees

5 Strict Pull-ups

 

2. Mobilize and Set up for the WOD

 

3. 3 Part Met-Con

 

a. 12:00 Cindy (5 Pull-ups/10 Push-ups/15 Squat Jumps)

b. 8:00 to complete 1--->10 Ladder of KBS/2x Sit-ups (rest remaining time)

c. 12:00 Partner Bike Intervals 10 Cal work/rest

 

Lite Class

10 Rounds of Cindy then

Complete 1--->10 Ladder of KBS/2x Sit-ups then

complete 1--->10 Ladder of Wall Ball/ Bike for Cal

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