Deep Seat
35 Minute Time Cap
Buy In: 750m Row or 42 Cal Bike
then 2 Rounds
25 Hang Power Cleans 115/75
25 Push Press 115/75
200m Run
25 Push Jerks 115/75
25 Front Squats 115/75
then
Cash Out: 750m Row or 42 Cal Bike
Bigger classes will hold a 2nd heat beginning at 5 minute mark.
you may drop bar between reps. 15 minutes to complete.
7 minutes to complete
20 Minute Time Cap
3 Rounds
30 Wall Balls 20/14
20 Deadlifts 185/125
10 Atomic Sit-ups 45/25
WOD last completed on 10/9/18
Hold 3 Second Pause at the Bottom.
Base percentage off 1RM Back Squat (no pause)
Annie’s On The Run
20 Minute Time Cap
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
DOUBLE UNDERS
Know your abilities on the rope and take the 300 total reps into account
Break these up like you would 300 for time
ABMAT SITUPS
Push these more than you want to, especially the first two rounds
Won’t really effect the runs at all
Just going 2 seconds slower on each rep over the course of the 150 is a 5 minute difference in time
RUNS
Balance this station out with the double unders
Runs are less important at the beginning of the workout and more important at the end
Cleans may be either from power or squat position.
Not A Thruster…But
17 Minute Time Cap
5 Rounds
10 Front Squats 115/75
10 Push Press 115/75
10 Pull-ups
Warm up to 50% and perform
5 reps @ 50% of 1RM
5 reps @ 60% of 1RM
4 reps @ 65% of 1RM
3 reps @ 70% of 1RM
continue to increase 3 rep if feeling good
Old Town Road
20 Minute Time Cap
6 Rounds
15/12 Cal Row or Assault Bike
14 Alt DB Snatches 50/35
9 Strict Toes 2 Bar
STRICT TOES TO BAR
– Looking to complete these between 1-3 sets
– Focus here is on quality of movement over speed
Bigger classes will stagger heats by 2 minutes.
Bubba Gump
40 Minute Time Cap
Buy In: 25 HSPU
then
3 Rounds
800m Run
30 Deadlifts 155/105
30 Lateral Burpees
then
Cash Out: 25 HSPU
same weight across – work to achieve a PR on this rep scheme or somewhere in the 75-80% range of your 1RM
20 Minute Time Cap
Buy In: 75 Russian Swings 53/35
then
100-80-60-40-20
Double Unders
9-12-15-18-21
Thrusters 95/65
RX+ Thrusters 135/95
WOD last completed on 1/18/19
Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.
If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.
You may also scale with ring rows.
Destiny’s Child
20 Minute Cap
15-12-9
Power Snatches 95/65
Box Jump Overs 24/20
directly into
15-12-9
Overhead Squats 95/65
Lateral Burpees
BARBELL
Choose a weight that you could power snatch for 15+ reps unbroken when fresh
Ok to use different weights if overhead squat is drastically different from power snatch
BOX JUMP OVERS & LATERAL BAR BURPEES
No need to stand to full extension on these movements
40 Minute Cap
2 Person Teams
50/40 Cal Row
40 Hang Power Snatches 95/65
50 Wall Balls 20/14
40 Hang Power Snatches 95/65
50/40 Cal Row
20 Synchro Burpees
800m Run
20 Synchro Burpees
42 DB Box Step Overs 24/20 (50/35)
30 Deadlifts 225/145
21 T2B
15 Chest to Bar
Equipment Needed: Rower, Barbell, Wall Ball, Dumbbells, Box
Warm up to 50% and perform 3 reps
3 @60%
3 @ 65%
2 @ 70%
2 @ 75%
continue to increase as able
Best Medicine
20 Minute Time Cap
3 Rounds
50 Double Unders
21 Wall Balls 20/14
18 Overhead Squats 95/65
15 Lateral Burpees
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