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Archive for WODS

4/2/20

Drawing (7)

Stretch/Mobility/Skill of Choice Townies, please click here for an important update

Front Squats - 4x10 @ 60%, 3 Sets Not For Time: 10 Strict T2B or V-Ups, 20 Hollow Body Rocks, 20 (hc) Davie's Test ***No BB = Double DB, KB or Goblet Squats with any weight***

For Time: 21-15-9 DB Burpee Box Step Overs (50/35 on 18/14), Row For Calories w/30 Wall Balls (20/14) after each Round ***Rep Scheme = 21-21-30, 15-15-30, 9-9-30. Can use any weight to step up and over any obejct after the burpee (stacked plates, step stool, be safe!. For step over weight, can carry DBs, KBs, a med ball, filled gorcery sacks). Row/ski for cal or Run 400m/300m/200m or Plank Knee 2 Elbow hard count. No Wall Ball = thrusters w/light weight. Can be an empty barbell, a single DB, KB or canned goods/jug of water held in Goblet position with both hands.***

4/1/20

Drawing (7)

Stretch/Mobility/Skill of Choice Townies, please click here for an important update

10 Shuttle Sprints (1 Minute Rest Between) - Use 4 Touch Points During Each Run (About 10 ft, 20 ft, 30 ft, 40 ft) - Lines on your driveway, or marks made in the street with sidewalk chalk - try to make them about 10 feet apart. Run to 10ft mark and back, then to 20ft mark and back, then to 30ft mark and back, then to 40ft mark and back, rest. Time yourself and work hard to stay consistent each time. ***Can't Run? Side Shuffle, Walk Forwards and Backwards, change up your mvmts, or Farmer's Carry***

For Time: 4 Rounds, 10 Clean and Jerks (135/95), 75 DUs (150 Singles) ***Can use BB, DB, KB, Sandbag. No weights = 10 Sprawls, No Rope = 50 Jumping Jacks***

3/31/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 20: 1. 20 Jumping Lunges (ec), 2. 8 Seated DB Strict Press, 3. Row 20/16 Cal, 4. Rest ***Use DBs, KBs, Canned Goods, Strict HSPUs or :45 Plank Hold. Row, Ski, Bike, or 40 (ec) High Knees in Place***

AMRAP 9: 25ft Handstand Walk or 3 Wall Walks w/or w/o 3 Shoulder or Hand Taps on each side, 15 American KB Swings (62/44), 15 KB SDHP ***Can Bear Crawl instead of handstands, Can swing a KB or DB, can even create a KB out of a Grocery bag with weight in it - just don't go overhead! SDHP with anything including a broomstick.***

3/30/20

Drawing (7)

Stretch/Mobility/Skill of Choice

N/A

"Barbara" 5 Rounds For Time, 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups, 50 Air Squats, 3 Minutes Rest ***Can scale the number of rounds or reps per round as needed, Pull Ups can Double DB or KB Rows, No Equipment = Table Bodyweight Row or Towel Row***

3/29/20

Drawing (9)

Rest Day. Go for a walk or easy bike ride, stretch and work on a skill!

3/28/20

Drawing (7)

Stretch/Mobility/Skill of Choice

3 Sets Not For Time: 20 Saxon Side Bends (ec), 10 Strict HSPUs, 10 Strict Pull Ups (can work on MUs) ***Saxon's need only light weight to be effective - even a can of soup can work. Try HSPUs off of a box or coffee table if you cannot perform them from a handstand. PUs can be down from a swingset! If no equipment, try plank rows (10 ec) or hold a plank for 1 minute.***

For Time: Run, Row or Ski a 5k, Bike a 10k.

3/27/20

Drawing (7)

Stretch/Mobility/Skill of Choice

5 Rounds Not For Time: 10 Pendlay Rows, 10 Good Mornings, 20 Sit Ups with a Twist (with or without weight) ***Alternate to Pendlay Rows = DB/KB Rows, Grocery Bag with canned Food Rows, or Pull Ups. Good Mornings can be done with or without any weight. Can use a BB, sandbag, weighted vest, broomstick. Sit ups can be with or without a weight - plate DB or KB held at chest***

Death by Thrusters (95/65) - With a continuously running clock, perform 1 Thruster (95/65) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. ***This can be done with any mvmt depending on the equipment available to you. Death by burpees, sprawls, air squats, push ups, row for cal, ski for cal...you do not need any equipment for this one. You can use a BB, KB, DB, bottles of water, a broom stick...get after it!***

3/26/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Bench or Floor Press - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 5x10 Back Extensions, Hollow Body Rocks, Glute Bridges***Can use BB, DB or KBs to press with or without a bench. If using a single weight and unable to increase, do 5 sets of 10 reps (5x10) or no weights = Push Ups 5x10. can try to push up on an incline or on a KB to make it harder***

For Time: 2 Rounds, Row 50 Cal, 50 Alt. DB Snatch (50/35)***AT HOME: No Rower = ski, run, bike, jump rope (300 DUs/500 singles), 50 step ups with or without DBs, even a 400m brisk walk or farmers carry (with groceries!), can use DB, KB or BB (cut reps to 25 with weight at 115/75) for snatches. No equipment = 50 star jumps***

3/25/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Back Squat and Strict Press - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1***AT HOME: Use any type of weight to press overhead or do handstand push ups (strict) if possible). Use any method of getting weight on your back, BB, DBs, Sandbag, Weighted Vest. For those with no BB or the ability to increase to a heavy weight, do 5 sets of 10 reps (5x10) or 5x20 Air Squats***

For Time: 10 Rounds, 5 Power Cleans (185/125), 100m Sandbag/Weighted Run (whatever weight you have!) ***AT HOME: Can do double DB or KB cleans. Or even single. Cannot clean = 20 hard count plank knee to elbow, 2 wall walks, run. Point here is to keep moving. For the run, grab a weight and go - sandbag, med ball, vest thrown over your shoulder, a plate, a bag of water bottles***

3/24/20

Drawing (7)

Stretch/Mobility/Skill of Choice

4x9 Strict Weighted C2B Pull Ups, 100 Single Leg V-Ups For Time ***AT HOME: Pull Ups can be a single or double arm row with a DB or KB if a pull up bar is not accessible. Scale number of V-Ups if necessary*** We will do the V-Up challenge regularly so keep track of your time so you can beat it when we do it again!

EMOM 21: 1. 10 Burpee Box Jump Overs (24/20), 2. 8 OH Lunges (ec 135/95), 3. 50 DUs/100 Singles ***AT HOME: Burpee/sprawl and broad jump if no box, OH Lunge with any weight and can do 4 each arm every round if using a single DB or KB or lunges without weight, No jump rope = 25 Jumping Jacks***

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