Complete the following sets beginning your first set @ 70% of 1RM or greater. Increase load each set. 20 minutes to complete
Dead Sea
20 Minute Cap
25 Deadlifts 135/95
25 Hang Power Cleans 135/95
25 Push Jerks 135/95
50 Slam Balls 20/15
RX+ 165/115
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*if GHDs unavailable for Back Extensions you may sub with “Supermans” from floor.
*Jumping Pull-ups: Stack plates so that half of your forearm rises above bar.
*KB = 35/26 and Push Press = 45/35 and Wall Ball 20/14
20 Minute Time Cap
3 Rounds
21/15 Calorie Row or Bike
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
*Stagger heats by 8 minutes if short on rowers
WOD last completed on 8/16
GENERAL
– In each couplet, we want to spend as much time moving as possible
– Adjust your pace on the row and the burpees (won’t break these up) to go for large sets on the db snatches and double unders (movements we would break up)
ROW
– If you are confident with the size of the sets on the double unders, you can afford to go a little faster here
– Better to slow down the row and go big on the rope than to go fast on the row and break the rope into many sets
DOUBLE UNDERS
– Shoot for for 1-3 planed sets here
1 Set: 75
2 Sets: 40-35
3 Sets: 25-25-25
LATERAL DUMBBELL BURPEES
– Slow down the burpees to go big on the snatches
– More confidence on the bell means you can go faster on the burpees
DUMBBELL SNATCHES
– If you’re switching in the air, shoot for 1-2 sets on the dumbbell
1 Set: 20
2 Sets: 10-10 or 12-8
– If you’re switching on the floor, find a steady pace between reps that keeps you moving
3 Power Cleans
3 Front Squats
3 Push Jerks
“Macho Man” is a CompTrain benchmark complex in which athletes will hold onto the bar for all 9 repetitions before dropping the barbell.
Randy Savage
AMRAP 12:
3 Rounds of “”Macho Man”” (135/95)
15 Toes to Bar
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
(you are now allowed to breakup the barbell movements however you’d like)
– Looking for athletes to complete 3-4+ rounds in “Randy Savage””
– This works out to a round every 3-4 minutes
5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run
– While bodyweight is prescribed on the bench, athletes want to choose a weight here that they can complete for 7-10 reps every round
– Athletes should choose a strict pull-up variation that allows them to complete 5-10 reps every round
– Use a band or ring rows as necessary to achieve the right stimulus
*score is total reps completed over 5 rounds – the run serves as a rest and is not included in score
On The 2
2 Person Teams
40 Minute Cap
2000m Row or 100/75 Bike
60 Squat Clean and Jerks 135/95
2000m Row or 100/75 Bike
*partners must share equal workload
*once team starts squat cleans you must perform 10 (5 each) of burpees at the top of every 2 minutes. partners may complete burpees at same time.
12 Minute AMRAP
9 Hang Power Cleans 135/95
12 Push-ups
15 Deadlifts 135/95
RX+
12 Minute AMRAP
9 Pull-ups
12 Hang Power Cleans 135/95
9 HSPU
21 Deadlifts 135/95
base % off today’s heavy 2 rep
Pulling Annie
20 Minute Cap
10-20-30-40-50
Double Unders
AbMat Situps
After Each Set:
Pull-ups (5-10-15-20-25)
Twice Over
2 Rounds
3 Minute Max Effort Each:
Russian KB Swings 53/35
Wall Balls 20/14
Thrusters 95/65
Calorie Row or Bike
Power Snatches 95/65
3 minute rest
*score is total reps for both rounds – notate each round in Wodify and try to achieve the same # of reps each round
Front Load
20 Minute Cap
15-12-9-6-3
Front Rack Lunges 115/85 (step forward)
Lateral Burpees
Front Squats 115/85
Toes 2 Bar
RX+ 135/95
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