Wods

May 24

May 23, 2019

every 30 sec. x 8 min. 1 squat snatch. final score is # of lbs. lifted. You can switch weight between lifts but only allowed 1 attempt per 30 seconds.
 

The Floater: 
“Arrhythmia” 
20 Thrusters 
40/30 Cal Assault Bike 
20 Thrusters 

35-44: 135/95 
45-54: 115/75 
55+: 95/65


May 23

May 22, 2019

In Teams of two (one partner runs other partner rests)

8rds of 
run 400 meters


May 22

May 21, 2019

Work up to a heavy 3 tng deadlift compare to a couple weeks back

“The Arthritic Grip”  
9 Min AMRAP of: 
21 KB Swings (55+: Russian Swings) 
15 Deadlifts 
9 Toes to Bar (55+: Calorie Row) 
– complete as many rounds and reps as possible in 9 minutes 

Flow: 
Partner A does 21 Kettlebell Swings, then Partner B does 15 Deadlifts, and Partner A finishes the round one with 9 Toes to Bar. In round two, Teammates alternate movements. Now Partner B does 21 Kettlebell Swings, then Partner A does 15 Deadlifts, and Partner B finishes the round two with 9 Toes to Bar. Unlike workout 2, no tag is needed to maximize transitions. 

Men’s Weights: 
35-44: 70lb. KB, 185lbs. Deadlifts and Toes to Bar  
45-54: 53lb. KB, 155lbs. Deadlifts and Toes to Bar or 18 Hanging Knee Raises  
55+: 53lb. KB, 155lbs. Deadlifts and Calorie Row 

Women’s Weights: 
35-44: 53lb. KB, 125lbs. Deadlifts and Toes to Bar  
45-54: 35lb. KB, 105lbs. Deadlifts and Toes to Bar or 18 Hanging Knee Raises  
55+: 35lb. KB Russain Swings, 75lbs. Deadlifts and Calorie Row


May 21

May 20, 2019

7×1 Pause front squats 2 seconds at bottom position

“The Race Against Time”
60 Wall Balls 
50 Alternating DB Snatches  
40 DB Step Ups (tie break time; same standard as open) 
30 Bar Facing Burpees 
20 Ground to Overhead 
– there’s a 10-minute time cap on this workout 
– scoring will be time or reps completed 

Flow: 
This is your classic chipper where one person is working at a time and you must complete one movement completely in order to move onto the next movement. Teammates must tag each other before moving onto the next station. We’ve added a tie-break time after the DB step ups are completed in the event that there’s a tie at the end of the day. The Ground to Overhead can be either a Clean & Jerk or a Snatch. For this workout, you can partition the reps however you want. Both athletes must cross the finish line together for their official finish time. 

Men’s Weights, WB Targets & Box Height: 
35-44: 20lb WB, 11ft Target, 55lbs DB, 24” Box, and 135lbs G2O  
45-54: 20lb WB, 10ft Target, 55lbs DB, 24” Box, and 115lbs G2O  
55+: 14lb WB, 10ft Target, 35lbs DB, 20” Box, and 95lbs G2O 

Women’s Weights, WB Targets & Box Height: 
35-44: 14lb WB, 10ft Target, 35lbs DB, 20” Box, and 95lbs G2O  
45-54: 14lb WB, 9ft Target, 35lbs DB, 20” Box, and 75lbs G2O  
55+: 8lb WB, 9ft Target, 25lbs DB, 16” Box, and 45lbs G2O 


May 20

May 19, 2019

Work up to a heavy clean pull
 
“I Cane Do This” 
400m Run 
+
10-8-6-4-2 of: 
Cleans 
+
400m Row 
 

Partner A runs 400ms as a buy-in, while partner B rest. The barbell stations are first-come-first-serve, so when Partner A returns from the run, both partners will look for the closest station and can begin lifting. Teammates must alternate every other rep and can power or squat clean as needed. The reps must be split equally (5 each, 4 each, 3 each, etc..) and we will not be allowing a deadlift into a hang or squat clean. Just for clarity, no Touch and Go reps are allowed. Once the last lift is complete, Partner B can get on the rower and complete the row buy-out. Time ends when the rower passes through the 400m mark. 

Penalty: If one teammate cannot lift the prescribed loads, the other partner can continue the barbell work alone. He or she must complete their partner’s reps as well as their own. Touch and go reps are not allowed in this scenario. In addition, a 15-second penalty will be assessed per weight/set (ex. Partner completes the last two 6 reps alone. A 30 Second penalty is added to the finish time.) 

Male Bars: 
35-39: 135-155-185-225-245
40-44: 135-155-185-205-225 
45-54: 135-145-155-165-185 
55+: 115-135-155-165-175 

Female Bars: 
35-39: 95-105-115-135-155 
40-44: 85-95-105-115-135 
45-54: 75-85-95-105-125 
55+: 55-60-65-70-75


May 19

May 18, 2019

Deadlift 3×5
 
For time
21 goblet squats 70/53 21 swings 70/53
run 400 meters
15 goblet squats 70/53 15 swings 70/53
run 400 meters
9 goblet squats 70/53 9 swings 70/53
run 400 meters


May 18

May 17, 2019

3rds
2 min. assault bike calories
2 min. d.b. hang squat cleans 50/35
2 min. burpee box jumps everyone 20 inches
2 min. rest


May 17

May 16, 2019

work up to a heavy tng power snatch
 
heavy Isabelle does muscle ups on the run
800 meter run buy in
10 rds for time
3 power snatches 155/105
3 muscle ups or strict pull-ups


May 16

May 15, 2019

Row 1000 meters
100 dubs
Row 750
75 dubs
Row 500
50 dubs
row 250
25 dubs


May 15

May 14, 2019

Work up to a heavy strict press & heavy push press
 
For time-10 min. cap
50 strict hspu
 
Rest 5 min.
 
2rds for time-10 min. cap
run 400
20 weighted step-ups 50/35, 24/20


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