Today's WOD

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Replies

  • MUALaurenClark
    MUALaurenClark Posts: 296 Member
    Took my kids to the playground and decided on a whim to do my workout there...

    Tabatas (did 6 rounds of 20 seconds on 10 seconds off per exercise, so 15 minutes total)

    Box Jumps (on a bench, I guess it was about 18-20")
    Toes To Bar
    Push Ups
    Air Squats
    Pullups/Negative L-Sit Pullups (when I was getting tired)

    then... at home:

    10 min max effort double unders
    then
    5-5-5-5-5 (65, 75, 85, 90, 95) Front Squats
    5-5-5-5-5 (65, 75, 85, 95, 100) Back Squats
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:

    7 Minutes (steady pace)

    High Hang Muscle Cleans (45#/35#) - 5
    Hang Muscle Cleans (45#/35#) - 5
    Front Squats (45#/35#) - 5
    Thrusters (45#/35#) - 5
    Push Press (45#/35#) - 5

    Heavy Lift

    Push Press 5x5 (same weight all sets)

    WOD
    For Time:
    A) Power Cleans (185#/115) - 10
    B) Front Squats (185#/115) - 10
    C) Shoulder to Overhead (185#/115) - 10
    D) Back Squats (185#/115) - 10
    E) Shoulder to Overhead (185#/115) - 10
    F) Squat Cleans (185#/115) - 10

    WODKillers use (225#/135#)

    That's a rough WOD. I could get through maybe half before having to scale somewhere under 185#!
  • MUALaurenClark
    MUALaurenClark Posts: 296 Member
    Oops forgot to add did 5 sets of 30-35 second handstand holds. Shoulders burrrnnn
  • cmay89
    cmay89 Posts: 337 Member
    Warm Up:

    7 Minutes (steady pace)

    High Hang Muscle Cleans (45#/35#) - 5
    Hang Muscle Cleans (45#/35#) - 5
    Front Squats (45#/35#) - 5
    Thrusters (45#/35#) - 5
    Push Press (45#/35#) - 5

    Heavy Lift

    Push Press 5x5 (same weight all sets)

    WOD
    For Time:
    A) Power Cleans (185#/115) - 10
    B) Front Squats (185#/115) - 10
    C) Shoulder to Overhead (185#/115) - 10
    D) Back Squats (185#/115) - 10
    E) Shoulder to Overhead (185#/115) - 10
    F) Squat Cleans (185#/115) - 10

    WODKillers use (225#/135#)

    That's a rough WOD. I could get through maybe half before having to scale somewhere under 185#!


    Success! WODKiller weight (135#) in 16:15. It was most definitely rough....
  • ascrit
    ascrit Posts: 770 Member
    YIKES
    It’s time to work off all of that candy you ate yesterday!

    Warm Up
    400m run
    20 burpees

    Skill- 1 Arm KB OHS- 20 each arm

    *The standard kettlebell overhead squat is done with only one arm. Press or push press the kettlebell overhead with the shoulder blade retracted tightly and the elbow locked. Squat as usual keeping the kettlebell locked out overhead. Often the kettlebell overhead squat is done with a dramatic rotation of the trunk with the hips pushed back; this simply reduces the need for flexibility.

    WOD
    75 push press 45/30
    75 sit up
    75 box jump 24/20
    75 push ups
    200 double unders
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Doing some testing today, should be fun and I will probably add some walking/elliptical time onto it

    1) Max Height Box Jump

    2) Max Distance Handstand Walk (sub Handstand Hold)

    3) 5RM Broad Jump (for total distance, 5 in a row)

    4) Max Unbroken KB Swings (2/1.5 RX, scale as required)
  • MUALaurenClark
    MUALaurenClark Posts: 296 Member
    Doing some testing today, should be fun and I will probably add some walking/elliptical time onto it

    1) Max Height Box Jump

    2) Max Distance Handstand Walk (sub Handstand Hold)

    3) 5RM Broad Jump (for total distance, 5 in a row)

    4) Max Unbroken KB Swings (2/1.5 RX, scale as required)

    So how did you do? I just did Max handstand hold the other day and my shoulders still are sore!
  • ascrit
    ascrit Posts: 770 Member
    Warm Up
    50 double unders
    10 pistols-right leg
    10 pistols- left leg
    20 ring push ups
    20 ghd sit ups

    Skill- Pull Up- beginner-strict pull up
    intermediate- kipping pull up/butterfly
    advanced- “Jeremy Mhire Pullup Challenge”

    “Jeremy Mhire Pullup Challenge”
    5 Kipping Pullups
    5 Butterfly Pullups
    5 Chest to Bar pullups
    5 Clapping Pullups
    5 Bar Muscle Ups

    WOD
    “Death by Thrusters and Back Squats”
    -first minute- 1 thruster and 1 back squat, second minute- 2 thrusters and two
    back squats, third minute- three thrusters and three back squats...........
    *Choose your own weight. Use the same weight for the thrusters and back squats.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Doing some testing today, should be fun and I will probably add some walking/elliptical time onto it

    1) Max Height Box Jump

    2) Max Distance Handstand Walk (sub Handstand Hold)

    3) 5RM Broad Jump (for total distance, 5 in a row)

    4) Max Unbroken KB Swings (2/1.5 RX, scale as required)

    So how did you do? I just did Max handstand hold the other day and my shoulders still are sore!

    I sucked across the board. One of those blah days. My right foot has been a bit sore and on my first box jump miss (of course) i landed right on it hard. Good times. About 36 feet for the broad jump, 23 KBs at 1.5 poods before my grip gave out.

    I was about 30 seconds on the handstand but had to have a couple of guys hold up my legs. Shoulders didn't really give out.

    We are 1RM back squats today. I'm going to do 5 wall walks after the fact and see how long I can stay up there.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    Shuttle run: 50-100-200m,
    Alt tabata: spidermans and broad jumps
    2 rounds: 5 hang cleans w/45# bar & 30 sec handstand holds

    Strength/Skill:
    Hang Clean ladder - EMOTM for 10 mins:
    Start at 135# - perform 1 rep and add 20#, next min 1 rep, add 20#, etc until failure or completion of 10 total reps. If you fail, rest 1 full minute and go back to your last successful weight hit that weight until time is up. I set a new PR of 215#!

    WOD: Lurong Benchmark Retest:
    For time:
    10 Hang Power Cleans @135#
    20 Meter Sprint
    8 Hang Power Cleans
    40 Meter Sprint
    6 Hang Power Cleans
    60 Meter Sprint
    4 Hang Power Cleans
    80 Meter Sprint
    2 Hang Power Cleans
    100 Meter Sprint

    Finished in 4:41 should have been faster but I gassed myself on the sprints
  • alysa521
    alysa521 Posts: 137 Member
    Today was

    Warmup:
    400M run
    Relay races (leapfrog, army crawling under people, weaving around people holding a plank)- Super fun!
    PVC snatch warmup

    Strength:
    Power Snatch:

    2-2-2-2-2

    I did 83-93-93-98-103 for my working sets. I definitely pressed out my reps at 103# so need to focus on dropping under more.

    WOD: 21-15-9 Reps for time:

    Power Snatch (95/63)
    Pull-ups

    I finished in 7:41RX, my forearms felt like Popeye when I was done!
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    1RM was 335#. Could have gotten 345# but ran out of time. Did 30 minutes elliptical at the end. Forgot about the wall walks, will add them next time.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    400m row
    Calf/Hamstring mobility
    Alt tabata: jumping air squats and handstand hold
    2 rounds: 10 ring rows & 10 alt pistols

    Strength/Skill:
    3 Rounds:
    Push Press 3 x ME sets @ 65% of 1RM (145#), then
    ME Unbroken Handstand Pushups
    rest 1 min

    WOD:
    2 min ME: Pistols
    1 min rest
    2 min ME: HSPUs
    1 min rest
    2 min ME: Row (distance)
    1 min rest
    2 min ME: Ring Rows

    *Score is total reps pistols, hspus and Ring Rows, with row distance a separate score*
    76 reps, 516m row
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    “The Belching Toad”

    For time:

    10-9-8-7-6-5-4-3-2-1

    Burpees

    1-2-3-4-5-6-7-8-9-10

    KB Swings (2/1.5)
  • Tobi1013
    Tobi1013 Posts: 732 Member
    “The Belching Toad”

    For time:

    10-9-8-7-6-5-4-3-2-1

    Burpees

    1-2-3-4-5-6-7-8-9-10

    KB Swings (2/1.5)

    We did this one a few weeks ago, but I did not realize it had such a great name!!!
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Modified WODs for me until my stress fracture is healed...

    Monday was

    4 rounds for time

    10 V-ups
    15 parallette dips
    20 Knees to Chest w/ Feet in Rings (30 if no pushup included)

    Finished in just under 12 minutes. I completed my first round of K2C with the push up included, but had to scale down to no push up for subsequent rounds after completing a few with the pushup. Today, I am feeling my abs!!!

    While I'm really sick and tired of this damn boot and can't wait to get back to regular WODs and time under the bar, I'm excited to see how all of the core and upper body work that I will be doing over these weeks that I am healing will translate into my WODs!
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    “The Belching Toad”

    For time:

    10-9-8-7-6-5-4-3-2-1

    Burpees

    1-2-3-4-5-6-7-8-9-10

    KB Swings (2/1.5)

    We did this one a few weeks ago, but I did not realize it had such a great name!!!

    The guy who does all the programming is pretty creative :)
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    Row 500m
    Shoulder mobility
    Alt tabata: jerk drops and front squats with pvc
    2 rounds: 5 split jerks with pvc & Inch worms

    Strength/Skill:
    Split Jerks:
    1x3 @70% 1rm (155#)
    1x3 @80% (175#)
    3x3 @85% (195#)
    I then set a new PR @235#! I did it quite easily too, and if we didn't have to move on, I would have tried again heavier.

    WOD:
    EMOTM for 14 mins:
    Odd: 1 Split Jerk @75% (185#)
    Even: 5 Front Squats at same weight (185#)
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Yesterday:

    12min AMRAP:
    3 Box Jump
    3 T2B
    6 Box Jumps
    6 T2B
    9 Box Jumps
    9 T2B
    12, 12, 15, 15, 18, 18…..

    I subbed butterfly situps for the box jumps due to my injury and wound up getting through the 18 rep round plus 21/13.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    3 min DUs
    Alt tabata: dip static holds and hrpus
    Walking hamstring stretch
    Arm circles
    2 rounds: 5 power snatches pvc & 5 ring dips

    Strength/Skill:
    Superset: 4 rounds:
    3 Power Snatches @80% of 1RM (115#)
    --Rest 30 seconds--
    3 Muscle Up Dip Blasters (1 Full Muscle Up + 3 extra dips) *Scaled to 1 C2B Pull Up + 3 Ring Dips

    WOD:
    For time:
    50 Power Snatch 45# bar
    50 sit ups
    30 Power Snatch 95#
    30 Pull Ups
    10 Power Snatch 115#
    10 ring dips
    - Buy Out: 50 DUs (scaled to 100 singles)

    --Finished in 19:50-- Everything was Rx except the DU's...I feel like I cheated myself! I really need to figure those things out
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Partner WOD

    “You Pull, I’ll Push”

    12 Minute “Up” Ladder:

    -Deadlifts

    -Shoulder-2-Overhead



    1 rep of each, 2 reps of each, etc., ascending as high as possible up the ladder as a team.

    Partners start at opposite stations.

    Partners may not switch movements until the other is done with the required reps.

    (i.e. Each person does 1 of each, 2 of each, etc. Your partner is simply your clock of when you are permitted to switch stations.)



    Rx – DL 250/185, S2O 115/65

    L2 – DL 185/135, S2O 95/55

    L1 – DL 135/95 or less, S2O 75/45 or less.

    Partners should preferably be of similar capacity to use 2 total barbells if possible in a given class

    Cash out: Prowler Party!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    Row 1 min on each 1,3,5,7
    Hip/Hammy Mobility
    Alt tabata: Couch stretch and air squats
    30 second handstand hold
    10 squat clean and jerks (bar)

    Strength/Skill:
    Pause Front Squats 4x3 @70% (Clean it up then squat and Pause for 3 seconds at the bottom on the first rep) *In between each set, perform UB HSPUs*

    WOD:
    3 RFT:
    4 Clean and Jerks @155#
    6 Front Squats
    8 HSPUs

    --Finished in 11:13
  • cmay89
    cmay89 Posts: 337 Member
    Warm-Up
    7 minutes (steady)
    Hang Muscle Cleans (45#/35#) – 10
    Front Rack Stretch (45#/35#) – 10 seconds
    Jump Squats (45#/35#) – 5
    Front Squats (45#/35#) – 5
    V-Twists (25#/10#) – 20

    Heavy Lift
    5 Rounds
    2 High-Hang Squat Cleans + 2 Hang Squat Cleans (above knees)
    every 2.5 minutes


    Regular WOD
    For Time
    a) Back Squats (165#/110#) – 21
    b) Toes-to-Bar – 42
    c) Back Squats (165#/110#) – 15
    d) Toes-to-Bar – 30
    e) Back Squats (165#/110#) – 9
    f) Toes-to-Bar – 18

    WOD Killers
    For Time
    a) Back Squats (205#/125#) – 21
    b) Toes-to-Bar – 42
    c) Back Squats (205#/125#) – 15
    d) Toes-to-Bar – 30
    e) Back Squats (205#/125#) – 9
    f) Toes-to-Bar – 18

    Time Cap: 15 minutes
  • alysa521
    alysa521 Posts: 137 Member
    Hero WOD today in honor of Veterans Day!

    Daniel

    For time:

    50 Pull-ups
    400 M Run
    21 Thrusters (95/65)
    800 M Run
    21 Thrusters (95/65)
    400 M Run
    50 Pull-ups

    I finished in 21:02RX. Today was a good reminder of why we do hero WOD's as the windchill on our run was in the single digits but we all knew we had no reason to complain because there are so many people who put themselves in far worse situations for our country.
  • SnicciFit
    SnicciFit Posts: 967 Member
    This wod was tough! I scaled everything (because I suckity-suck at overhead stuff).

    Strength Test
    15 minutes to find 1 rep max snatch, any style - worked snatch form with a 15lb bar and then did some squat therapy

    Metcon
    30 OHS (115/80) - 63lb Front Squats
    30 TTB - K2E
    20 Power Snatch (115/80) - 63lb Power Clean
    20 TTB - K2E
    10 Squat Snatch (115/80) - 63lb Squat Clean
    10 TTB - K2E
  • SnicciFit
    SnicciFit Posts: 967 Member
    Hero WOD today in honor of Veterans Day!

    Daniel

    For time:

    50 Pull-ups
    400 M Run
    21 Thrusters (95/65)
    800 M Run
    21 Thrusters (95/65)
    400 M Run
    50 Pull-ups

    I finished in 21:02RX. Today was a good reminder of why we do hero WOD's as the windchill on our run was in the single digits but we all knew we had no reason to complain because there are so many people who put themselves in far worse situations for our country.

    This is my kind of wod! Looks like fun ;)
  • cmay89
    cmay89 Posts: 337 Member
    Warm-Up
    7 minutes (steady)
    Hang Muscle Snatches (45#/35#) – 10
    Sit-outs – 10
    Overhead Squats (45#/35#) – 10
    Double-Unders – 20*
    *practice if modifying

    Heavy Lift
    5 Rounds
    2 High-Hang Squat Snatches + 2 Hang Squat Snatches (above knees)*
    every 2.5 minutes

    *Squat only if you have the flexibility!

    Regular WOD
    10 minute AMRAP
    a) Hang Power Snatches (75#/45#) – 15
    b) Double-Unders – 30*

    *plate jumps (2 x 45#) if modifying


    WODKillers
    10 minute AMRAP
    a) Power Snatches (75#/45#) – 15
    b) Double-Unders – 30
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Yesterday's Hero WOD for Veteran's Day:

    The Seven

    7 rounds for time:
    7 Handstand push-ups
    135 pound Thruster, 7 reps
    7 Knees to elbows
    245 pound Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 2 pood
    7 Pull-ups

    *27 min time cap

    I scaled and modified a bunch of stuff due to my injury...seated DB shoulder press for HSPU, 35# thrusters, 85# deadlift, 3 wall walks for burpees, 20# KB swing, ring rows for pull-ups. Finished 6 full rounds + the first 5 exercises in round 7 before getting capped.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    Row 750m
    Hamsting mobility
    Alt tabata: kip swings and reverse scorpion (grab toe with straight legs)
    2 rounds: Inch worms & 5 Pull ups

    Strength/Skill:
    Deadlift 1x5 @70% of 5RM (225#)
    1x5 @75% (240#)
    1x5 @80% (255#)
    1x5 @85% (270#)
    --In between each set perform ME Chest to Bar pull ups (unbroken)--

    WOD:
    10 min AMRAP:
    10 Deadlifts 225#
    10 Bar Over Burpees

    --Completed 4 rounds 7 reps--
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    I think our coach Rick is a sadist.

    Today's WOD for time.

    100 push ups

    400m walking lunge
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