WOD (30-April-2018)

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

**The runs are a once at the beginning of each AMRAP.**

WOD (27-April-2018)

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

WOD (26-April-2018)

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells


Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

WOD (25-April-2018)

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

WOD (24-April-2018)

A. Bench 5-3-2-5-3-2
A. Upright row 5-5-5-3-3-3

B. Pendlay Row 3×5
B. Incline Bench 3×5

3RFT:
100y sled pull (90/45)
Rest 1 min
30 Alt sledge hammer swings
Rest 1 min
20 Burp
Rest 1 min
20 Cal Row
Rrst 1 min

WOD (20-April-2018)

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

WOD (19-April-2018)

Part 1

3 Rds

  • 7 Power Snatch 65% 1RM
  • 1 min Max Box Jump Overs (24/20)
  • 1 Min Max Double Unders
  • *Rest 2 total min between Rds

**Rest 5 total min before part 2

Part 2

3 Rds

  • 20yd Barbell OH Walking Lunge (135/95)
  • 2 min Max Cal Assault Bike
  • *Rest 2 total min between Rds

**Rest 5 total min before part 3

Part 3

3 Rds

  • Plank with leg slides (15 each side)
  • 30 sec L-Sit
  • 15 V-Ups