Today's WOD

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Replies

  • abbyrae1
    abbyrae1 Posts: 265 Member
    5 rds for time
    7 HSPU
    7 Burpees
    7KB Swings 53/35

    i have a feeling this will be harder than it appears
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    500m row
    10 PVC passthroughs
    Bergener
    Alt tabata: C&J with pvc and HRPUs
    2 rounds: 30 sec spread eagle stretch & 30 sec couch stretch each side

    Strength/Skill:
    Find 5RM Push Press
    Worked up to new PR of 205#

    WOD:
    "Grindy" Ladder:
    15 mins AMRAP:
    1 Clean and Jerk @135# RX
    1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
    2 Clean and Jerks
    2 Rounds of Cindy
    3 Clean and Jerks
    3 Rounds of Cindy, etc

    - Finished through my 4 clean and jerks
  • ChangingAmanda
    ChangingAmanda Posts: 486 Member
    NYE Out with the Old, In with the New:
    60 min cap
    2013m Run
    20 Pull Ups
    13 Thrusters
    20 Burpees
    13 Hang Power Snatchs
    20 Toes to Bar
    13 Push Press
    20 Toes to Bar
    14 Thrusters
    20 Burpees
    14 Hang Power Snatches
    20 Pull Ups
    14 Push Press
    2014m Run

    SC 55/35 Jumping Knees to Elbows for Toes to Bar; scale Pull-Ups as needed
    RX 75/55 Toes to Bar
    Adv 95/65 Toes to Bar

    SC 55 Minutes flat - Last to finish in my class but not last of the day.
  • ascrit
    ascrit Posts: 770 Member
    I am looking forward to this later today!
    Strength
    Paused Front Squat 7x2
    *3 second hold at bottom

    WOD-6Min AMRAP
    6 T2B
    6 OHS 75/45
  • Frun! Fran+Run! Only WOD I've puked on ;-)
  • jordymils
    jordymils Posts: 230 Member
    20 mins to find 5RM in power clean - PBed by 2.5kg

    WOD1:
    10 power cleans @ 30kg
    10 box jumps 24"
    10 min AMRAP

    WOD2:
    21-15-9
    Chin ups
    Ball slams @ 12kg

    I really liked this session. Lots of different things to do - short and sweet :)
  • ascrit
    ascrit Posts: 770 Member
    Here is what I will be doing later on today:
    Strength
    Deficit kipping hspu- 3x max effort
    *same depth as last week, more reps

    WOD
    4 rds
    1 arm db snatch right arm
    5 db OHS right arm
    bear crawl to center of gym and back
    1 arm db snatch left arm
    5 db OHS left arm
    bear crawl to center of gym and back
    *choose your weight

    I have a feeling I am gonna hate this bear crawl. :laugh:
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Absolutely brutal WOD. After doing 10 minutes of EMOTM pocket clean, hang clean, squat clean and a push press we did the workout of the Devil.

    EMOTM until you can't finish the reps.

    6 thrusters (75/55)
    6 burpees
    6 jump over boxes (30/24)

    We scaled to 65 and 20 inch box.

    I got to the burpees in round 2. Got through round 1 clean and my quads were completely gassed by time I finished the thrusters.

    One mutant in our box got 10 rounds.
  • SWFrick
    SWFrick Posts: 19 Member
    One mutant in our box got 10 rounds.

    I think my box shares the same mutant with your box...... We have one guys that just destroys every WOD.
  • SWFrick
    SWFrick Posts: 19 Member
    This is what's in store for the evening

    Wall Ball Shots 20
    Push Press 14 135/95
    Kettlebell swings 20 53/35
    Thrusters 14 135m/95w
    Ring dips 20
    Power Snatch 14 135/95
    Hang Cleans 14 135/95
    Handstands Pushups 20
    Burpees plate shots 14
  • ascrit
    ascrit Posts: 770 Member
    This is gonna be a rough one:
    WOD
    For time
    500m row
    20 ring dips
    30 wall ball sit up get ups (wall ball sit up and then stand up with ball)
    40 decline push ups 24/20 box
    50 box jump over 24/20
    75 Burpees
  • shaypearl
    shaypearl Posts: 307 Member
    SWOD
    Warm up DL and Squat Clean

    WOD
    "King Kong"

    3rd
    1 DL (455-310)
    2 MU's
    3 Squat cleans (250-170)
    4 HSPU

    Scaled
    90 -100% of 1RM DL
    5 C2B or 8 Pull-ups
    85-95% Squat cleans
  • SWFrick
    SWFrick Posts: 19 Member
    4 set rest 1 min between sets

    Med ball clean 12
    T2B 12

    WOD 5 Rounds

    Deadlift 7 275/185
    Air Squats 30
    Handstands Pushups 7
  • shaypearl
    shaypearl Posts: 307 Member
    20 Min AMRAP

    3 Man Teams
    400m run
    90 air Squats
    60 Pushups
    30 Burpees
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    750m row
    Alt tabata: wall balls and kip swings (modified to sit ups)
    30 sec handstand hold
    Spidermans
    Bergener warm up

    Strength/Skill:
    Find 5RM Push Press
    I was easing my way back into working out, so I stayed light, and stopped at 155#

    WOD:
    Open wod 11.5:
    15 min AMRAP:
    5 Power cleans @135#
    10 Toes to bar (modified to sit ups)
    15 Wall balls @20#

    Finished 6 rounds, 1 rep
  • shaypearl
    shaypearl Posts: 307 Member
    SWOD
    Back Squat
    2 RM
    Hang Snatch
    7 RM

    WOD
    8 min AMRAP
    Burpee Muscle ups or
    Burpee Pull ups
  • jordymils
    jordymils Posts: 230 Member
    Grace:
    30 power clean & jerks for time
    I got 3.51mins (11 secs slower than last time, but 7.5kg heavier)

    WOD:
    Every 4 mins:
    400m run
    10 burpees
    max DB power snatch in remaining time (alternating arms)
    1 min rest
    x 5 rounds

    This was one of the worst ones I've done in a long time, but the fact that it's 43 degrees celcius here certainly didn't help!!
  • ascrit
    ascrit Posts: 770 Member
    Tonight's WOD is gonna be a killer!
    WOD
    4 rds
    400m run
    25 MB sit ups
    400m run
    25 Power snatch 75/45
  • gsop22
    gsop22 Posts: 84 Member
    Skill

    70% of 1RM Front Squats 3 times EMOM


    WOD

    250m row

    12-9-6
    -95lb Thrusters
    -Burpees

    250m row

    12-9-6
    -95lb Thrusters
    -Burpees

    250m row
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Today's WOD is one of the test WODS for our Paleo challenge that started yesterday.

    Row 1000m
    18-12-6

    Wall Balls (Rx 20, might do 14 as I want to keep this moving quickly)
    Burpees
    T2B (I will likely do hanging knee raises)

    The other is a 30 minute WOD I will do tomorrow.

    10 minutes to work to 1RM Snatch
    10 minutes to work to 2RM Front Squat
    10 minutes to work to 3RM Deadlift