1 set of 3 reps @ 50%
1 set of 2 reps @ 60%
1 set of 2 reps @ 70%
1 Single at 80%
continue to increase if feeling good
18 Minute AMRAP
21/15 Cal Row or Assault Bike
15 Strict Pull-ups
15 Push Press 115/75
15 Front Squats 115/75
40 Minute Time Cap
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings 53/35
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts 75/55
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps 24/20
We celebrate Monday’s Boston Marathon with CompTrain’s Endurance WOD. Get ready for 3 miles of fun!
Work up slowly focusing on technique. Catch power clean with elbows high, knees slightly bent, toes pointed out.
5 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
2 Reps @ 80%
Continue to build up in weight performing 1 rep here on out.
For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 Minutes
If Grace is completed under 5 minutes do the following:
5 Minute Time Cap
6 Rounds
5 Power Cleans 155/105
5 Shoulder to Overhead 155/105
Rest 5 Minutes
If Grace is completed between 5-7 minutes do the following:
5 Minute Time Cap
2 Rounds
10 Hang Power Cleans 135/95
5 Shoulder 2 Overhead 135/95
If Grace takes longer than 7 minutes to complete, your workout is over. Do not perform B1 or B2.
Step Down
15 Minute Time Cap
3 Rounds
30 Sumo Deadlift High Pulls 95/65
20 Front Rack Lunges 95/65
• Sumo deadlift high pull should be a weight we can complete in 3-4 sets within the workout
• Err on the lighter side to preserve points of performance and range of motion
• All about how we break up the 90 sumo deadlift high pulls
• Less is more from the beginning, use the first rounds as a feeler
• Some options for getting to 30 reps:
12-10-8
8-7-6-5-4
6-6-6-6-6
5-5-5-5-5-5
Sea Level
2,500/2,000 Meter Row
*Every 3 minutes (Starting at 0:00)
15 American KB Swings 53/35
30 Double Unders
Tight Latch
40 Minute Time Cap
2 Person Teams
3 Rounds
1,000m Row (500 ea)
30 Burpees
400m Run with Med Ball 20/14 (switch as needed)
30 Power Cleans 135/95
2 Heats May Be Required. If so, Heat 2 to start at 5 minute mark.
Warm up to 70% and perform:
1 set of 3 @ 70%
2 sets of 3 @ 80%
continue to increase if feeling good
12 Minute Time Cap
30 Power Snatches 95/65
30 Power Clean and Jerks 95/65
30 Thrusters 95/65
– Choose the weight based off your limiting factor, while will likely either be the power snatches or the thrusters
– Should be something you can complete in 2 sets when fresh on each movement
– Conditioning should be the challenge, not the weight
– Use the same weight for all three movements unless one is exponentially more difficult due to mobility restrictions
Extra Work (Optional)
Single Arm DB Press
5 Sets of 10 reps/arm
DB goes from behind forehead to lockout (not from shoulders, to mimc HSPU position, make sure elbows track forward)
Extra Work (Optional)
GHD Sit-ups
4 set of 15 reps for speed
1 minute rest between sets – take longer if needed
1 set of 2 @ 60%
1 set of 2 @ 70%
1 set of 2 @ 75%
continue to increase if feeling good
Bad Blood
5 Rounds
1 Minute Wall Balls 20/14
1 Minute Push Press 95/65
1 Minute 15 Meter/50 ft Shuttle Run
1 Minute Rest
– Fight Gone Bad Style Workout
– 3 Minutes On, 1 Minute Rest
– Score is total reps across the 5 rds
*Wall Balls and Push Press – 30+ reps when fresh on the barbell and ball
* 1 Rep For Every 15 Meters (50 ft)Ran
Tip Toe
35 Minute Time Cap
21-18-15-12-9-6-3
400m Run
Toes to Bar
Overhead Squats
RX: 45/35, 45/35, 75/55, 75/55, 95/65, 95/65, 115/75
RX+: 45/35, 75/55, 95/65, 115/75, 135/95, 155/105, 185/125
25 Minute Time Cap
3 Rounds for Time:
10 Front Squats 185/135
20 C2B Pullups
50 Double Unders (Scaled is 100 Singles)
WOD last performed on May 18, 2017
Should be completed under 12 minutes
Front Squats (choose weight to scale) – no more than 1 break per round
C2B – steady sets of 3-5 reps will likely be sustainable throughout
Double Unders – dubs may feel difficult coming off C2B
* think 1-3 sets 50, 25-25, or 25-15-10
* get to 25 on each rd and make a judgment call whether to break or not
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