WODs for
WODs
Leaderboards
Seth Ingram
Chris Miller
D.J. Lynam
Julia De caires Amaral
Bradey Mckinney
Drew Ruiz
April 21 Saturday
Workout A) RxD: 75/55 Adv: 11 Cal 95/65 Beef: 11 Cal 115/75
Workout B) RxD: 53/35 Adv: 70/44 Beef: 10 KB Swings 70/53 * Adv and Beef start with Workout B
April 20 Friday
Across at 75-80%
RxD: 95/65 Adv: 115/75 Chest to Bars Beef: 7 Shoulder to Overheads 135/95 7 Chest to Bars Bison: 7 Shoulder to Overheads 155/105 7 Bar Muscle Ups *11:00 Time Cap
April 19 Thursday
RxD: Sit Ups or Hanging Knee Raises 45/25 Adv: Toes to Bar Alt DB Snatches 50/35 35 Double Unders Beef: Toes to Bar Squat Snatch 135/95 55 Double Unders
April 18 Wednesday
RxD: 135/95 Adv: 800m Run 185/135 20 Wall Balls Beef: 800m Run 225/155 25 Wall Balls
April 17 Tuesday
Alternate every 250m with a partner!
Alternate every 10 cal with a partner! *80 Cal for ladies - alternate every 8 cal with a partner
Alternate every 250m with a partner!
April 16 Monday
RxD: 53/35 Adv: Handstand Push Ups 70/44 Beef: 4"/2" Def HSPU 70/53
April 15 Sunday
ADV+Beef Flip Order Cal Row (ADV: 20) (BEEF: 25) Alternating DB Snatch (ADV: 15 @50/35) (BEEF: 20@ 50-55/35-40) Box Jump Overs (ADV: 15) Situps or Hanging Knee Raises (ADV: T2B) (BEEF: 15 T2B) Wall Balls (ADV: 20) (BEEF: 25) 70m Farmer Carry 1KB+1DB equivalent to DB Snatch) @ some point
Comp Class A.
Even Minutes: 3-5 Bar Muscle Up Odd Minutes: 1 Squat Snatch
Comp Class B.
Odd Minutes: 1-2 Rope Climbs (Regular, Regional, or Legless) Even Minutes: 1 Clean & Jerk
April 14 Saturday
A.)
*Muscle Up Work* (or Strict Pullup Work) -False Grip Hang -Seated Band Assisted Transitions -False Grip Ring Pullups OR *Handstand Pushup / Handstand Walk Work* -Wall Walk -Strict HSPU w/ abmats -Wall Walk w/ shoulder taps -Handstand Walk Practice
Rx'd, ADV, BEEF
800m Run ------ 3 Rounds of: 12 Front Squats 95/65, ADV: 15 @95/65, BEEF: 15 @115/75 9 Burpees (ADV: 10 Bar Facing) (BEEF: 15 BFB) 6 Pull-ups (ADV: 10) (ADV+ C2B) (BEEF: 12 C2B) ------ 600m Run (ADV: 800m Run)
Bison
800m Run ------- 3 Rounds 10 Squat Cleans 135/105 or Squat Snatches 115/75 12 C2B 15 Bar Facing Burpees ------ 800m Run
April 13 Friday
Compare 12/22/17
Rx'd: 75/55 (Adv: 95/65) (BEEF: 12 @ 115/75) 15 Double unders or 70m Run (ADV: 20 DU) (BEEF: 30 DU) Rx'd: Buy in 1000m/750m ADV: 1000m @ minute 9:00 Beef: 1000m @ ANY POINT AFTER MINUTE 15:00 (Can't go back to work after!)
April 12 Thursday
B.) Rx'd + ADV
10 Wall Balls (ADV: 12) 8 KB Swings 53/35 (ADV: 9@70/44) 6 Pushups (ADV: Ring Dips)
B.) Beef
70/53 Minimum 5 foot increments
April 11 Wednesday
A.)
*Muscle Up Work* (or Strict Pullup Work) -False Grip Hang -Seated Band Assisted Transitions -False Grip Ring Pullups OR *Handstand Pushup / Handstand Walk Work* -Wall Walk -Strict HSPU w/ abmats -Wall Walk w/ shoulder taps -Handstand Walk Practice
EMOM for 21 minutes Row, Bike, or Ski Calories Situps and Hanging Knee Raises (ADV:Toes To Bar) DB Hang Clean and Jerks 45/25, 50/35, 55/40 Rather than blow it out from the get go and drop later, try to pick a rep-range that you can aggressively maintain throughout the entire 21 minutes.
April 10 Tuesday
Rx'd & ADV: Compare 12/20/17, and 4/24/17
ADV: DL weight 185/135 C2B
April 9 Monday
B.) BEEF+Bison
Beef: 95/65 5/3 Muscle Ups Bison: 95/65 8/6 Muscle Ups