WOD (9-May-2018)

Part 1:

5 Rds

  • 10 alternating DB snatches (70/50) (5 each arm)
  • 5/10/15 shuttle x2
  • Rest 90 Sec.

Rest 5 min before part 2

Part 2:

3 Rds

    • 8 each arm, single arm DB OH Squat (70/50)
    • 2 min max effort assault bike
    • Rest 120 Sec.

 

Rest 5 min before part 3

Part 3:

3 Rds (not for time)

  • 20 V-Ups
  • 10 each side, side plank elbow touches
  • 10 each side, landmine rotational punch

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.