WOD'S ARCHIVE

  • Billy

    By Bill | In CFR Benchmarks, Metabolic Conditioning, Strength, WOD | on March 28, 2017

    Clean & Jerk 5 x 2 @70%

    THEN

    “Billy”

    For time:

    100 reps ground to overhead 95lbs/65lbs

    – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep

    – You may use multiple methods of getting the bar overhead within the workout: example-25 power snatches, 50 power clean and push press, 25 clean and split jerk

    – the workout starts with a 100 meter run

    – after every 4 minute time period elapses an aditional 100 meters is tacked onto the next run

    – So it goes like this: 100 meter run, come back and start getting the bar over head, lets say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 m, come back and get on the bar, say you finish 79 reps total by the 8 minute mark, now you run 300 m. Continue adding 100 meters to each run until all 100 reps are completed.

    Today’s workout is a WOD made for me by my good friend Jim Denofa a while back. It is a real experiment in pacing. If you go out too slow, you will get beat up by the longer runs later and too fast, you won’t survive it either. Basically you’re looking for the “just right” pace that allows you to continue moving the whole time.

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  • Lynne

    By Bill | In WOD | on March 27, 2017

    Five rounds, for max reps, of:

    Bodyweight Bench Press

    Pull-ups

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  • Thruster, Back Squat

    By Bill | In WOD | on March 26, 2017

    Thruster – 1 rep max

    THEN

    100 Bodyweight Back Squats in as few sets as possible

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  • Partner Cindy

    By Bill | In WOD | on March 24, 2017

    Cindy with a parter

    40:00 AMRAP

    5 Pull-ups

    10 Push-ups

    15 Air Squats

    *Every 5 minutes, both athletes complete 10 burpees

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  • 17.5

    By Bill | In WOD | on March 23, 2017

    10 rounds for time:

    9 Thrusters 95/65#

    35 Double Unders

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  • Deadlift, Front Squat, Burpees

    By Bill | In WOD | on March 22, 2017

    Strength/Skill

    In teams of 2 in 8:00 work to max load:

    1 Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

    Metcon

    5 rounds for time:

    12 Deadlift 135/95#

    12 Front Squat 135/95#

    10 Burpees

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  • Strength/Skill

    15:00 EMOM

    Minute 1: 3-5 Strict Pull-ups

    Minute 2: 5-8 Close-grip Push-ups

    Minute 3: 20 Russian Twists

    Metcon

    5 rounds for time of:

    12 Lateral Burpees over barbell

    12 Push Press 115/75#

    Rest :90

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  • Partner Workout

    By Bill | In WOD | on March 20, 2017

    25:00 AMRAP, with a partner:

    20 Renegade Rows 50/30#

    20 Box Jumps 24/20″

    20 DB Walking Lunges 50/30#

    1:00 Double Unders

    -Split work however you want

    -Score is total reps

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  • Power Clean, Toes-to-Bar, Wall Balls

    By Bill | In WOD | on March 19, 2017

    Strength/Skill

    Power Clean – 1 rep max

    Metcon

    Open WOD 11.5

    20:00 AMRAP

    5 Power Cleans 135/95#

    10 Toes-to-bar

    15 Wall Balls 20/14#

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  • 17.4

    By Bill | In BTWB Level Workout, Metabolic Conditioning, Strength, WOD | on March 16, 2017

    As many reps as possible in 13:00 of:

    55 Deadlifts 225/155#

    55 Wall Balls 20/14# 10/9′

    55 Row Calories

    55 Handstand Push-ups

    If 55 Handstand Push-ups are completed, the athlete will move back to the barbell and complete another round.

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