Wods

Friday October 19, 2018

10/19/2018
Metcon (Time)
5 RFT:
6/4 Calories, Assault Bike
0:30 Right Side Plank
10/8 Calories, Row
0:30 Left Side Plank
6/4 Calories, Assault Bike
12 V Ups
10/8 Calories, Row
12 Knees to Elbow

Scales:
Modified V-Ups
Knee Raises

Thursday October 18, 2018

10/18/2018
Metcon (Time)
Partner WOD!!
For Time:
75 Clean and Jerks, 135/95#
150 Wall Balls, 20/14#
300 Double Unders

Record the time to complete.

Competition Standard (Rx+):

Masters 55+ (Rx):
Barbell: 95/65#
WB: 14/10#
2:1 Single Unders

Scales:
Barbell: 115/85#, 95/65#, or lighter
WB: 14/10#
Fewer # of Double Unders, 2:1 Single Unders

Wednesday October 17, 2018

10/17/2018
Front Squat (2-2-2-2-2)
Take 20 Minutes to Build to Heavy Double.
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
10 KB Lunges, 53/35#
10 SDHP, 53/35#
10/7 Calorie Row

Record rounds and reps completed.

Competition Standard (Rx+):
OH Lunges, 95/65#
SDHP, 95/65#

Masters 55+ (Rx):
KB 35/26#

Scales:
KB:35/26# or lighter

Tuesday October 16, 2018

10/16/2018
Metcon (AMRAP - Rounds)
20 Minute EMOM:
Even Minutes: 200m Run
Odd Minutes: 7 T2B + 3
Burpees

Record # of minutes successfully completed.

Competition Standard (Rx+):
10 T2B + 6 Burpees

Masters 55+ (Rx):
200/175m Row
7 V Ups + 3 Burpees

Scales:
Kipping Knee Raises, V Ups
Shorten Run

Monday October 15, 2018

10/15/2018
Push Jerk (2-2-2-2-2)
Take 15-20 minutes to build to a heavy load.
Metcon (Time)
For Time:
10!
Push Jerks, 135/95#
Box Jumps, 24/20"

*100m Run after each round

Record the time to complete.

Competition Standard (Rx+):
Barbell: 155/105#

Masters 55+ (Rx):
Barbell: 95/65#
Step Ups
125/100m Row

Scales:
Barbell: 115/85#, 95/65#, or lighter
Box: 20/16" or step ups

Saturday October 13, 2018

10/13/2018
Metcon (Time)
Partner WOD!!
5 RFT:
15 G2O, 135/95#
30 Medball Slams, 20/14#
400m Run

One person working, one person resting. On the 400m run, the first athlete sprints 50m. They then stop and the second athlete sprints 50m to catch up to them. The first ahlete sprints the next 50m (and then stops) and then second athlete again sprints 50m to catch them. Complete in 50m increments until the 400m is complete.

Record the time to complete.

Scales:
Barbell: 115/85#, 95/65#, or lighter
WB: 14/10#

Friday October 12, 2018

10/12/2018
Back Squat (5x3)
Perform 5 sets of 3 at Level load 75-80% of 1RM.
Rest about 2:00 between sets.
Metcon (Time)
For Time:
10!
Pull Ups
HSPU
*20 Double Unders after each round

Record the time to complete.

Competition Standard (Rx+):
C2B
6"/4" Deficit HSPU

Masters 55+ (Rx):
Ring Rows
DB Push Press, 35/25#

Scales:
Jumping Pull Ups, Ring Rows
Box HSPU, Pike Push Ups, DB Push Press
Fewer # of Double Unders, 40 Single Unders

Thursday October 11, 2018

10/11/2018
Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP:
20/14 Calorie Row // 15/11 Calorie Bike
10 Burpees

After each round alternate between Row and Bike.

Record number of rounds and reps completed.

Competition Standard (Rx+):

Masters 55+ (Rx):

Scales:
Step up Burpees

Wednesday October 10, 2018

10/10/2018
Metcon (AMRAP - Rounds)
12 Minute EMOM
2 Dead Lifts + 1 Hang Power Clean + 1 Jerk
70% of 1RM Jerk

Rest 5:00

12 Minute EMOM
1) 15 Wall Balls, 20/14#
2) 15 GS Push Ups

Record # of minutes completed.

Competition Standard(Rx+):
Ring Push Ups

Masters 55+(Rx):
WB: 14/10#

Scales:
WB: 14/10#
Barbell: Lower % of 1RM
Push Ups from Knees

Tuesday October 9, 2018

10/09/2018
Metcon (Time)
5 RFT
5 Muscle Ups
10 KB Swings, 53/35#
15 Box Jumps, 24/20"

Rest 5:00

"Annie"
50/40/30/20/10
Double Unders and Situps

Record total time.

Competition Standard (Rx+):

Masters 55+ (Rx):
Horizontal Ring Rows
KB: 35/26#
100/80/60/40/20 single unders

Scales:
5 Strict Pull ups, Ring Rows, C2B
KB: 35/26#
Fewer # double unders, single unders
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

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