WOD

WOD: Wednesday, 9/8/2021 Pull Day

WOD: Wednesday, 9/8/2021 Pull Day

BARBELL ROWS 

4 x 6. Rest 10s.
– Take 2-3 warm-up sets of each exercise before starting this giant set. Each exercise should be tough!
– supinated grip

RING ROWS 

4 x 12. Rest 10s.
– slight pause at the top of each rep

PRONE REAR SUPINATED LATERAL RAISE 

4 x 25. Rest 3:00

Metcon

AMRAP 10:00

OH KB Carry x 90 ft. – light
Front Rack Carry x 90 ft. 
Banded Face Pull Aparts x 30
Double Unders x 40-50 UB Reps
Rest as needed.

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Saturday’s Partner WOD: 9/4/2021

Saturday’s Partner WOD: 9/4/2021

FOR TIME WITH A PARTNER:

Buy-in:
400 Meter Farmer Carry (70/53)
Then,
3 Rounds of:
60 Wall Balls (20/14)
60 Alt. DB Snatch total – (50/35)
60 SA DB Hang Power Clean + Press total
Cash-out:
400 Meter Farmer Carry
– Goal: Sustainable effort – split work as needed, but keep work sets small for 60 rep work as shoulder fatigue can creep up quickly!

Then:

BANDED LAT PULLDOWNS

100 quality reps.
– Goal: sets of 20-30 reps

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WOD: Bench Press, Landmine Row, Push Ups, Rope Climbs

WOD: Bench Press, Landmine Row, Push Ups, Rope Climbs

Strength 

BENCH PRESS

Heavy 9 in 4 sets. Rest 60s.
– use a medium grip
– Hit last week’s heavy x 9

ELBOWS OUT LANDMINE ROW

Perform 8-10 reps each between sets of Bench Press. Rest 60s.
– Increase from last week

Metcon:

FOR TIME:

40-30-20-10:
Hand Release Push-ups
4-3-2-1
Legless Rope Climbs
– Goal: Hard effort. Perform big sets of push-ups, but be aware of getting too close to failure.

Rx+: (15/10 Kipping Handstand Push-ups each round for Push-ups)

– Alternative to Rope Climbs:
12-8-9-6 Strict Pull-ups

TIME CAP = 12:00

Accessory:

Banded Hammer Curls

3 x 15-20. Rest 60s.

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WOD: Power Clean, Front Squat

WOD: Power Clean, Front Squat

Strength

POWER CLEAN + FRONT SQUAT 

3 x 2 + 2, every 90s.
– 3-4 warm-up sets
– 5% heavier than last week

Metcon

“Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135/95)
– Goal: Tough effort. Complete a full round without dropping the bar. Minimal rest between sets.

Accessory

BANDED FACEPULL-APART 

100 quality reps.
– sets of 15-20

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WOD: Conditioning with a Partner

WOD: Conditioning with a Partner

4 ROUNDS FOR TIME WITH A PARTNER: 

800 Meter Run
50 Air Squats
50 Hollow Rocks
– Goal: Challenging effort with nasal breathing, sustainable spit times on the Run.

TIME CAP = 26:00

Accessory 

GLUTE MARCH

3 x 8-10 each. No rest.

KB CURLS 

3 x 8-10. No rest.

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WOD: Upper Body; Rows, Lateral Raises

WOD: Upper Body; Rows, Lateral Raises

Strength

1A) BARBELL ROWS 

3 x 6. Rest 10s.
– Take 1 set to build to work weight
– supinated grip – thumbs out

1B) RING ROWS

3 x 12. Rest 10s.
– slight pause at the top of each rep

1C) PRONE INCLINE LATERAL RAISES

3 x 25. Rest 3:00
– neutral grip with light DBs or change plates

Metcon 

AMRAP 10 

90 ft Overhead KB Carry
30ft Bear Crawl
20 Butterfly Sit-ups

Rest as needed between rounds
– Goal: This should be tough, but not in the same way the giant set was for today. Emphasis on quality. Goal = 3 rounds.

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WOD: Back Squats, Deadlifts, Burpees, Box Jumps, Pull Ups

WOD: Back Squats, Deadlifts, Burpees, Box Jumps, Pull Ups

Strength

BACK SQUAT

Heavy 8 in 4 sets. Rest 2:00
– improve upon last weeks total by 10#

Metcon

10 Deadlifts – 275/185
20 Bar Facing Burpees
30 Calorie Air Bike/40 Calorie Row
40 C2B Pull-ups
50 Box Jumps w. step down (24/20)

– Goal: Balls to the walls with this one, 100 percent effort! Push this one today and leave nothing in the tank. Deadlifts should be heavy.

Accessory

Reverse Hyper

3 x 15. Rest 60s.

OR

Banded Glute Bridge:

3 x 10. Rest 60s.

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WOD: Bench Press, Rows, Double Unders, Push Up

WOD: Bench Press, Rows, Double Unders, Push Up

Strength

BENCH PRESS 

Heavy 8 in 4 sets. Rest 60s.
– use a medium grip

ELBOWS OUT LANDMINE ROW

Perform 8-10 reps each between sets of Bench Press. Rest 60s.

Metcon

FOR TIME: 

100 Double Unders
Then,
4 Rounds of:
25 Push-ups
25 Kettlebell Swings (53/35)
Then,
100 Double Unders
– Goal: Challenging pace. Break work before you have to. KBS should be light and capable of being done in 2 sets for the duration.

TIME CAP = 20:00

Accessory 

Banded Hammer Curls

3 x 15-20. Rest 60s.

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WOD: Power Clean & Front squats

WOD: Power Clean & Front squats

Strength 

POWER CLEAN + FRONT SQUAT 

Build to a moderate 2 + 2 in 3 sets, Rest :90

then perform 3 sets with that weight, every 90s.

Metcon

For time:
30 Power Cleans (155/105)
10 Front Squats
30 Bar Facing Burpees
10 Front Squats
– Goal: Hard effort using a moderate weight for cleans that people can complete at least sets of 3 with.
* -Last tested 5/17

8:00 Cap

Accessory

Banded Face Pull aparts 

100 quality reps.
– sets of 15-20

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