WOW - 43 (The Lost WODs)

 From the Journals of Antiquity

WOD 1

"Michael" Variation

900 m Row

50 Russian KBS (53/35#)

50 Sit-Ups

Compare to: 11/12/13

WOD 2

Hanging Squat Cleans

3-3-3-3-3

Compare to: 11/13/12

WOD 3

Filthy Fifty (1st Half)

50 Box Jumps (20#)

50 Jumping Pull-ups

50 Kettlebell Swings (35/ 26.5#)

50 Walking lunges

50 Toes to bar

Compare to: 11/14/12

WOD 4

Filthy Fifty (2nd Half)

50 Pushpress (bar)

50 Goodmornings (bar)

50 Wallball

50 Burpee

50 Double Unders

Compare to: 11/15/12

WOD 5

Back Squat

3-3-3-3-3

Compare to: 11/20/12

WOW - 42 (The Lost WODs)

 From the Journals of Antiquity

WOD 1

Deadlift

1-1-1-1-1

Compare to: 10/31/12

WOD 2

3 RFT

400m Run

11 Thrusters (95/65)

15 Toes to Bar

Compare to: 11/1/12

WOD 3

Nasty Girls - 3 RFT

50 Squats

7 Muscle Ups

10 Hanging Power Cleans (135/ 95#)

Compare to: 11/2/23

WOD 4

AMRAP-15

3 Muscle Ups

6 Snatch Ballance (95/ 65#)

9 Box Jumps (24/ 20")

Compare to: 11/8/12

WOD 5

21-15-9

Deadlift (225/ 155#)
Sit-Up
Pull-Up
Burpee

Compare to: 11/9/12

WOW 41 (The Lost WODs)

From the journals of antiquity

WOD 1

21-15-9

Thruster (95/ 65#)

Burpee

Compare to 10/15/12

WOD 2

21-15-9

Power Clean (135/ 95#)

Dips

Compare to 10/16/12

WOD 3

"TOM" AMRAP-25

7 Pull-Ups

11 Thrusters (95/65#)

14 Toes to bar

Compare to: 10/23/12

WOD 4

Push Jerk

1-1-1-1-1

Compare to: 10/24/12

WOD 5

3 RFT

15 Sotts Press (barbell)

15 M handstand walk

20 Second L-Sit Hold

15 Meter Handstand walk

Compare to: 10/25/12

WOW 40 - (3rd week of the lost WODs)

 WOD 1

AMRAP - 20

6 HSPU

9 Pistols 

12 Toes to Bar

Performed 10/8/12

WOD 2

5 x 5 Push Press

After Party

AMRAP-3 Double Unders (perform 2 burpees every break)

Performed on 10/9/12

WOD 3

3 Rounds for time

10 Squat Cleans (95/ 65#)

20 Box Jump (24/ 20#)

Performed on 10/10/12

WOD 4

3 Rounds for time

7 Burpees

15 Thrusters (95/ 65)

7 Burpees

15 Pull-Ups

Performed on 10/11/12

WOD 5

4 Rounds for time:

400m Run

25 Kettlebell Swing

15 Knee to Elbow

Performed on 10/12/12

WOW - 39 (2nd week of the "Lost WODs")

 

WOD 1

AMRAP-15

10 Double Unders

10 Deadlifts (185/ 105#)

10 Bar Facing Burpees

Performed on 9/27/12

WOD 2

2012 - 5 Ton 5K

Performed on 9/29/12

WOD 3

21-15-9

Alternating Kettlebell Snatch (53/ 35#)

Pull-Ups

Performed on 10/6/12

WOW - 38 (1st week of the "Lost WODs")

Recovered from the journals of antiquity

WOD 1

5 Rounds for time:
15 Steps Front Rack Walking Lunges (75/ 55#)
30 Double Unders

Performed on 9/17/12

WOD 2

5 Rounds for time:

5 Squat Snatch  (95/ 65#)

15 Box Jump (24/ 20")

Bonus after party: 

AMRAP-3 

Thrusters 95/ 65

Performed on 9/24/12

WOD 3

50 Walking Lunges

20 HSPU

50 Push Press (45/ 35#)

20 Pull-Ups

50 Sit-Ups

20 Kettlebell Swings (53/ 35#)

50 Kettlebell SDHP (53/ 35#)

20 Hand Release Push Ups

Performed 9/26/12

WOW - 37

 Compare to last year: HERE

WOD 1

"Jackie"

1000 M Row
50 Thrusters (45/ 33#)
30 pull-ups

Compare to 9/10/12

WOD 2

Overhead Squat

3-3-3-3-3-3

Compare to 9/11/12

WOD 3

4 RFT:

21 Kettlebell Swing (53/ 35#)
21 Box Jump
400 Meter Run

Compare to 9/12/12

WOD 4

Pendlay Row

5-5-5-5-5

Compare to 9/13/12

WOD 5

3 rounds for max reps:

1 min Sit-up + Med Ball Throws (20/ 14#)
1 min Push ups
1 min Med Ball Cleans
1 min Cal Row
~ 1 min Rest

Compare to 9/14/12 - link TBD

WOD 6

3 Rounds for max reps:

1 min Power Clean
1 min Toes to Bar
~ 1 min rest

Compare to 9/15/12

WOW - 36

 Compare to last year: HERE

WOD 1

"The Chief"

Complete as many Rounds as possible in 3 minutes of:

3 Power Cleans (135/ 95#)
6 Push-Ups
9 Squats

Rest for 1 Minute and repeat, for a total of 5 intervals.

Compare to 9/3/12 or 9/28/21

WOD 2

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Compare to 9/4/12

WOD 3

3 Rounds for time

400m Run
50 Sit-Ups
50 Bent Over Row (45/ 25# plate)

Compare to 9/5/12

WOD 4

AMRAP-20

1 Squat Snatch (135/ 95#)
3 Power Clean (135/ 95#)
5 Floor Press (135/ 95#)

Compare to 9/6/12

WOD 5

Ramp to:

a 1-RM (or near max) Front Squat

Rack - Then, using the same load, immediately perform:

1 set of Back Squat (for Max Reps)

Compare to 9/7/12

WOD 6

2008 Games Deadlift/ Burpee WOD

5 Rounds for time:

5 Deadlift (275/ 185#)
10 Burpee

Compare to 9/8/12

WOW - 35

 Compare to last year: HERE

WOD 1

Deadlift

5-5-5-5-5

Compare to 8/27/12

WOD 2

3 Rounds for Time:

800m Run
21 Burpee
21 Wallball (20/ 14#)

Compare to 8/28/12

 WOD 3

5 Rounds for time

6 Power Snatch (135/ 95#)
12 Air Squat & Box Jump (24/ 20")

Compare to 8/29/12

WOD 4

500 M Row
40 Double-Unders
30 Thruster (95/ 65#)
20 HSPU
10 Hanging Squat Clean (155/ 105)

Compare to 8/30/12

 WOD 5

5 Rounds for time

50' Walking Lunges
21 Push-ups
50' Walking Lunges
21 Push-Press (75/ 55)

Compare to 8/31/12

 WOD 6

In Teams of 3 perform:
AMRAP-12

100m run
1 rope climb
100m row

1 athlete runs, 1 climbs, 1 rows: Simultaneously.
The runner tags climber, climber tags rower, and the three change rolls.  
1 round is complete upon 1 full rotation. 

Compare to 9/1/12

WOW - 34

Compare to last year: HERE 

WOD 1

4 Rope Climb (15ft)
~then
21-15-9
Kettlebell Swing (#53/#35)
Push-up
~finish with
800 Meter Run

Compare to 8/20/12

WOD 2

7 Rounds for Max Load:

1 Snatch Balance
Into
3 Overhead Squat

Compare to 8/21/12

WOD 3

"Annie"

50-40-30-20-10

Double Unders
Sit-Ups

Compare to 8/22/12

WOD 4

7 RFT:

7 Front Squat (#165/#115)
14 Box Jumps

Compare to 8/23/12

WOD 5

Tabata for Total Reps:

Row* (Calories)
Rest 1 Minute
Handstand Push-Up
Rest 1 Minute
Burpee

Compare to 8/24/12

WOD 6

Team WOD - teams of ~4
"Kettleapalooza"

200 KB Swing (70/ 53)
200 1-arm KB High Pull (53/35)
200 Goblet Squats (53/ 35)
200 Waiters OH lunges (35/26.5)

Compare to 8/25/12

WOW - 33

Compare to last year: HERE 

WOD 1

3 Rope Climb (15ft)
30 Box Jump (24"/20")
30 Wall Ball (20#/14#)
2 Rope Climb
20 Box Jump
20 Wall Ball
1 Rope Climb
10 Box Jump
10 Wall Ball

Compare to 8/13/12

WOD 2

"Randy"

75 Power Snatches (#75/#55)

Compare to 8/14/12

WOD 3

"The 'G' is for Gangster"

3 rounds for time:

30 Deadlift (185#m / 125#w)
20 Pistols (alternating)

Compare to 8/15/12

WOD 4

50 Double-Unders
20 Handstand Push-ups
50 Sit-ups
20 Handstand Push-ups
50 Double-Unders

Compare to 8/16/12

WOD 5

Back Squat

5-5-5-5-5

Compare to 8/17/12

WOD 6

Tabata

Push Press (75#m / 55# w)
Sumo Deadlift High Pull (75# m / 55#)
Sit-up

(Post the lowest number of reps, for each exercise, to comments)

Compare to 8/18/12

WOW - 32

 Compare to last year: HERE

WOD 1

4 Rounds for Time

400 m Run
50 Squats

Compare to 8/6/12

WOD 2

10 RFT

15 Deadlift (135/ 95)
15 Push Up

Compare to 8/7/12

WOD 3

AMRAP-10

25 Double-Unders
25 Sit-Ups
100m Indoor Sprint

Compare to 8/8/12

WOD 4

For Time:

100m Handstand Walk

(Typical Scale = 100m lateral traverse on the Wall)

Compare to 8/9/12

WOD 5

3 Rounds for Time

25 Burpees
25 Russian KB Swing (53/35)

Compare to 8/10/12

WOD 6

Team WOD (teams of 4) - Regional's Chipper:

1000 m Row
25 Pistols (alternating)
15 Hanging Power Clean (Reasonably Heavy)

Compare to 8/11/12