Wods

Tuesday April 24, 2018

04/24/2018
Metcon (Time)
5 RFT:
400m run
10 KB Swings, 53/35#
10 Ring Dips

Competition Standard (Rx+):
70/53#

Masters 55+(Rx):
Row 500m
Box Dips

Scales:
35/26# or lighter
Banded Ring Dips, GHD dips, Box Dips

Monday April 23, 2018

04/23/2018
3 Push Press + 1 Push Jerk + 1 Split Jerk
Take 15 Minutes to establish heavy load.
Metcon (Time)
21-15-9
HSPU
Box Jumps, 24/20"
*200m run after each round

Record time to complete.

Competition Standard (Rx+):
Increasing Deficit HSPU
Male: 3", 6", 9"
Female: 2", 4", 6"

Masters 55+ (Rx):
DB Push Press (35/20#)
Step Ups (20/16")

Scales:
Abmat HSPU, Box HSPU
DB Push Press
20/16" Box Jumps, Step Ups

Saturday April 21, 2018

04/21/2018
Metcon (Time)
Partner WOD!
5 RFT:
1000m row (500m for each partner)
30 Push Press, (115/85#)
20 Squat Cleans, (115/85#)

Record time to complete.

Scales:
95/65# or lighter

Friday April 20, 2018

04/20/2018
Bench Press (2-2-2-2-2)
Take 15 minutes to establish heavy double.
Metcon (Time)
4 RFT:
500m Row
20 KB Swings, (53/35#)
50 Double Unders

Competition Standard (Rx+):
70/53#
75 Double Unders

Masters 55+ (Rx):
Single Unders
35/26#

Scales:
35/26#
Scaled # of DU, 2:1 SU

Thursday April 19, 2018

04/19/2018
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
10 HSPU
5 Bar Muscle Ups
10 Dead Lifts, 185/135#
5 Bar Facing Burpees

Competition Standard (Rx+):
225/155#

Masters 55+ (Rx):
DB Push Press (35/25#)
Pull Ups + Box Dips
135/95#
Burpee Step Overs

Scales:
Abmat HSPU, Box HSPU, DB Push Press
155/105#, 135/95#, or lighter
Burpee Step Overs

Wednesday April 18, 2018

04/18/2018
Front Squat (5-4-3-2-1)
Take 15 minutes to establish heavy load using the rep scheme.
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run

Record time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
(35/20#)
125m Row

Scales:
35/25# or lighter
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run

Record time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
(35/20#)
125m Row

Scales:
35/25# or lighter
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run

Record time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
(35/20#)
125m Row

Scales:
35/25# or lighter
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run

Record time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
(35/20#)
125m Row

Scales:
35/25# or lighter

Tuesday April 17, 2018

04/17/2018
Metcon (AMRAP - Rounds)
25 Minute EMOM:
1) 15 Box Jumps, (24/20")
2) 15 Burpees
3) 15 Pull Ups
4) 15 Wall Balls, (20/14#)
5) 15 Medball Situps, (20/14#)

Record number of minutes successfully completed.

Competition Standard (Rx+):
GHDs

Masters 55+(Rx) :
Step ups
10 Burpees
Ring Rows
14/10#

Scales:
20/Plate Jumps, Step ups
# of Burpees
Banded Pull Ups, Ring Pull Ups, or Ring Rows
14/10#
Regular Sit Ups

Monday April 16, 2018

04/16/2018
2 Clean Pulls + 1 Hang Clean + 1 Jerk
Take 15 minutes to establish heavy load.
Metcon (AMRAP - Rounds and Reps)
14 Minute AMRAP:
5 Hang Power Cleans, 135/95#
5 Push Jerks
200m run

Record rounds and reps completed.

Comp:
185/25#

Masters:
95/65#
250m Row

Scales:
115/80#, 95/65#, or lighter

Saturday April 14, 2018

04/14/2018
Metcon (Time)
Partner WOD!
Buy in: 800m Medball run (20/14#)

3 RFT
40 Wall Balls, 20/14#
20 Bar Muscle Ups

Cash out: 800m Medball run
(20/14#)

Record time to complete.

Scales:
14/10#, regular 800m
Jumping MU, C2B, Pull Ups

Friday April 13, 2018

04/13/2018
Metcon (Time)
For Time:
21-15-9
Wallballs (20/14#)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Ring Dips

Record time to complete.

Scales:
14/10#
Jumping Pull Ups, Banded Pull Ups
75/55#, 55/45#, or lighter
20/16", step ups
Banded dips, GHD dips, bench dips, or pushups

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