WOW week #20

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 WOD 1

Elizabeth Ladder
AMRAP-12

3-6-9-12-15-18-21...

Squat Clean (135/ 95#)
Ring Dips

Compare to 5/14/12


WOD 2

Overhead Squat

5-4-3-2-1-1-1

Compare to 5/15/12


WOD 3

Burpee / Clean Ladder

5 Bars of
7 Burpee
1 Clean

Every minute on the minute, the athlete will rotate to the next bar and perform 7 burpees

Within the remainder of that minute, the athlete will attempt 1 clean
If successful, the athlete will continue to the next bar (at the start of the minute)

When the athlete misses a clean (aka -'falls off the ladder') - they may re-attempt within the minute, or perform max rep Burpees within the minute as a tie-breaker (similar to the Double-Under / Snatch Ladder at Reagionals this year)

When athletes finish with all 5 bars, they may rest and reset for the next heavier round.


Beginners 
1. 55-60-65-70-75 (Women's bar, rounded up by 2# )

Lighter Lifters & Lady's Rx'd 
(Women's bar, rounded up by 2# )
1. 85-90-95-100-105
2. 110-115-120-125-130

Heavier Lifters & Men's Rx'd
1. 135-145-155-165-175
2. 185-195-205-215-225
3. 235-245-255-265-275


Compare to 5/16/12


WOD 4

Nicole (Variation)
AMRAP-20

400 m Run
Pull-Ups*

*In this variation, athletes will select a fixed number of pull-ups to perform each and every round.
     Ex. 5, 10, 15, 20, or 25 reps

Compare to 5/17/12


WOD 5

Diane Ladder
AMRAP - 12

3-6-9-12-15-18-21 ... etc.

Deadlift (225 / 155#)
Handstand Push-Ups

Compare to 5/18/12


WOD 6

Double Pyramid Helen
Team WOD: In teams of 2 perform

1200 m Run
63 Kettlebell Swings
36 Pull-ups
800 m Run
42 Kettlebell Swings
24 Pull-ups
400 m Run
21 Kettlebell Swings
12 Pull-ups

Compare to 5/19/12

WOD week #19

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 WOD 1

2009 Mid-Atlantic Regional WOD: "Squat Snatch Fran"

21-15-9
Squat Snatch (95/65)
Pull-up

Compare to 5/7/12


WOD 2

Row 500m
~ Then ~
21-15-9
Thrusters (95/65)
Burpees
~ Then ~
Run 400m

Compare to 5/8/12


WOD 3

Weighted Pull-ups
1-1-1-1-1-1-1

Compare to 5/9/12


WOD 4

3 Rounds for time:

400 Meter Run
10 Right: 1-arm Kettlebell Swing High-pull (#53/#35)
10 Left: 1-arm Kettlebell Swing High-pull (#53/#35)
10 Right: Pistols
10 Left: Pistols

Compare to 5/10/12


WOD 5

Flight Control

10-20-30-40-50-40-30-20-10

Consecutive Double-Unders

You must perform each set in it's entirety and rest or pause between sets. If a set is not complete you have to start over at zero for that set.

Compare to 5/11/12


WOD 6

"Team Murph"

- In Teams of 2 complete the following:
Run 1 Mile*
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile*

*Run together
Vest is options (limit 1 Vest per team)


Compare to 5/12/12


WOD week #18

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 WOD 1

AMRAP-20

5 Handstand Push-ups
10 Pistols
15 Pull-Ups

Compare to 4/30/12


WOD 2

(Ramp) Deadlift

5-4-3-2-1-1

Compare to 5/1/12


WOD 3

21-15-9

Jerk (135/ 95#)
Toes to Bar

Compare to 5/2/12


WOD 2

"Nancy" - 5 rounds for time:

400 m Run
15 Overhead Squat (#95/#65)

Compare to 5/3/12


WOD 5

"Annie" - 50-40-30-20-10

Double Unders
Sit-Ups

Compare to 5/4/12


WOD 6

Heavy WOD:

Clean (any style)

30 reps of Triples, Doubles or Singles

Directions:
Work in groups of 3 lifters for efficient plate changing and rest
The Triples and Doubles do not have to be 'touch and go' style
Only work sets will be counted toward the 30 reps.
Today, a work set is: 20-45/ 15-30# less than 1-RM


*Post load range to comments

Compare to 5/5/12

WOW week #17

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 WOD 1

Hanging Clean (Squat or Power)

3-3-3-3-3

Compare to 4/23/12

WOD 2

"Kelly"

5 Rounds for time

400 m Run
30 Box Jump (24/ 20")
30 Wallball (20/ 14#)

Compare to 4/24/12

WOD 3

21-15-9

Burpee
Pull-Up
Double Under

Compare to 4/25/12

WOD 4

3 Rounds for time

20 Kettlebell Swing (53/ 35#)
20 Push Press (95/ 65#)
20 Front Squat (95/ 65#)

Compare to 4/26/12

WOD 5

Power Outage

5-4-3-2-1

Deadlift (>100 Wilks)
Burpee + Candlestick
Thruster (>40 Wilks)
Muscle-Up

Us a Wilks Calculator to determine the minimum Rx'd load for this workout.

You may, of course go heavier than the minimum Rx'd. Alternatively, you may need to modify to lighter than the Rx'd load

Here is a link to an online Wilks Calculator
http://wilkscalculator.com/lbs

Compare to 4/27/12

WOD 6

In Teams of 2, perform alternating suicides of:

Amrap-3 - 100m Kettlebell Farmer's Carry (70/ 53#)
     Rest and rotate station
Amrap-3 - 20m Prowler Push (90/ 60#)
     Rest and rotate station
Amrap-3 - 20 m Yoke Walk (225/ 155#)
     Rest and rotate station

Compare to 4/28/12


WOW week #16

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WOD 1

1/2 Isabel, 1/2 Mile, 1/2 Randy

15 Snatch (135/ 95#)
800 m Run
40 Snatch (75/ 55#)

Compare to 4/16/12


WOD 2

Front Squat

5-5-5-5-5

Compare to 4/17/12


WOD 3

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups
Chest to bar Pull-ups
Box Jumps (24/20)

Compare to 4/18/12


WOD 4

Grace, Run, Row

30 Clean and Jerk (135/ 95#)
1 Mile Run
1K Row

Compare to 4/19/12


WOD 5

5 rounds for time:

5 Muscle-ups
10 Burpees
15 Wallball (20/ 14#)

Compare to 4/20/12

WOD 6

Teams of 4 (2 Men, 2 Women)

For time:

Women:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
Men:
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Compare to 4/21/12

WOW week #15

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WOD 1

30 Handstand Push-ups
40 Pull-ups
50 Kettlebell swings (#53/#35)
60 Sit-ups
70 Burpees

Compare to 4/9/12


WOD 2

"Elizabeth"

21-15-9

Squat Cleans (#135/#95)
Ring Dips

Compare to 4/10/12


WOD 3

Board Press* 3-3-3  *Pause an hold the 1st rep of each set.

Power Snatch 3-3-3

Compare to 4/11/12


WOD 4

"Erin" - Variation

5 rounds for time:

15 Split Clean (#95/#65)
21 Pull-ups

Compare to 4/12/12


WOD 5


5 Rounds for time

5 Front Squat (205/ 135#)
200 M Run

Compare to 4/13/12


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 4/14/12

WOW - week #14

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WOD 1

Second 1/2 - Filthy 50

50 Push Press
50 Russian KB Swing (53/ 35#)
50 Wallball (20/ 14#)
50 Burpees
50 Double Unders

Compare to 4/2/12


WOD 2

Press
5-5-5

Weighted Pull-ups
5-5-5

Compare to 4/3/12


WOD 3

Jerry

Run 1 Mile
Row 2000 Meters
Run 1 Mile

Compare to 4/4/12


WOD 4


First 1/2 - Filthy Fifty (variation)

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (#35/26.5)
50 Walking Lunges
50 Toes to bar

Compare to 4/5/12


WOD 5

21-15-9 = Strong

Up to 21 Squat 1.5 x BW (2:00 time limit)
Up to 15 Ground to Overhead 1 x BW (1:30 time limit)
Up to 9 Dead-Stop Deadlift lift 2 x BW (1:00 time limit)

Rest fully between exercises 

In the squat – The bar may not be rested on the rack
In the C&J – The bar may be rested on the floor
In the Deadlift – No touch and go. Please stand between reps


If the athlete finish the max number of reps – Advance them to:
Back Squat --> Front Squat
C & J --> Snatch
Deadlift --> Deficit Deadlift

Compare to 4/6/12


WOD 6

Team Angie with Running
In teams of 2 perform:

200m Run - alternating athletes, while the other accumulates reps on the following team chipper:
 - 100 Pull-Ups
 - 100 Push-Ups
 - 100 Sit-Ups
 - 100 Squats

Compare to 4/7/12

WOW - week #13 (4/10/22)

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WOD 1

"Diane"

21-15-9
Deadlift (225/ 155#)
Handstand Push-Ups

Compare to 3/26/12


WOD 2

800m Run 
~ 10-9-8-7-6-5-4-3-2-1 
Burpees dos manos* 
Toes to bar 
~ 800m Run 

~ Then
* Athlete must perform a 2 hand touch of the pull-up bar at the apex of their burpee-jump. 

Compare to 3/27/12


WOD 3

Back Squat

5-5-5-5-5

Compare to 3/28/12


WOD 4

Row as far as you can in 12 Minutes,
Stopping every 250m to perform 5 Bench Press

Choose your load from the following, making sure it sounds light for 5.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)

Note: All athletes will have a spotter for bench. During the row, the spotter will help motivate the athlete/ eye the clock & monitor (it's easy to gloss over when rowing - before you know it, you've gone past your 250 interval).

Post total distance and bench load to comments.

Compare to 3/29/12


WOD 5

Mini Mystery WOD

+ Open gym afterwards!!!

Compare to 3/30/12

WOW - Week # 12 (3/27/22)

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 WOD 1

3 RFT

500 m Row
20 V-ups
2 Rope Climb (15')

Compare to 3/19/12

 WOD 2

5 RFT

21 Turkish Get-Ups (45/ 33#)
400 m Run

Compare to 3/20/12


 WOD 3

For time:

9 Thursters (#165/#115)
9 Muscle-ups
6 Thrusters (#165/#115)
6 Muscle-ups
3 Thrusters (#165/#115)
3 Muscle-ups

Compare to 3/21/12


 WOD 4

Amrap-7
Fran Ladder (100/ 65#)

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
(If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.)

Compare to 3/22/12


 WOD 5


50 Kettlebell Swings (53/ 35#)
800 m Run
40 Kettlebell Swings
400 m Run
30 Kettlebell Swings
200 m Run
20 Kettlebell Swings

Compare to 3/23/12


 WOD 6

21 Rope Climb
200 Box Jump
200 Squat Snatch (95/ 65#)
5k Row
Team members will work simultaneously to complete the above tasks

Compare to 3/24/12

WOW - Week # 11 (3/13/22)

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 WOD 1

"DT"

5 RFT:

12 Deadlift (155/ 100#)
9 Hang power clean (155/ 100#)
6 Push jerk (155/ 100#)

Compare to: 3/12/12


WOD 2

"Michael" - Variation

3 RFT:

Run 800 meters
50 Russian Swings (53/ 35#)
50 Sit-ups


Compare to: 3/13/12

WOD 3

"JT"

21-15-9

Handstand Push-Ups
Ring Dips
Push-Ups

Compare to: 3/14/12


WOD 4

Games WOD 12.4

AMRAP-12:

150 Wallball (#20/#14)
90 Double-Unders
30 Muscle-ups

Compare to: 3/15/12


WOD 5

“Helen”

3 RFT:
 
400 m Run 
21 KB Swings (53/ 35#) 
12 Pull-Ups
  

Compare to: 3/16/12


WOD 6

Rest Day / Free Day (Greg Amondson seminar)


WOW - Week # 10 - 3/6/22

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 WOD 1

AMRAP-10

2 Clean and Jerk (185#/125#)
1 Rope Climb (15ft)

Compare to 3/5/12


WOD 2

"Klepto"

4 rounds for time of:
27 Box Jumps ("24/"20)
20 Burpees
11 Squat Cleans (#145/#100)

Compare to 3/6/12


WOD 3

5 RFT

7 Clusters (95/ 65#)
10 Pull-Ups

Compare to 3/7/12


WOD 4

AMRAP-18

15 Box Jumps (#24/#20)
12 Push press (#115/#75)
9 Toes to bar

Compare to 3/8/12


WOD 5

20 Calorie Row
30 Burpee Box Jumps
40 Kettlebell Swing (#53/#35)
50 Push-ups
40 Squats
30 Lunges
20 Sumo Deadlift High-Pulls (#53/#35)

Compare to 3/9/12


WOD 6

AMRAP-20 : Teams of 2
- Athlete 1 performs a round while athlete 2 holds a medicine ball (20/ 14#) overhead. The athletes change rolls upon the completion of each round

1 Round =
10 Pistols (alternating)
15 Kettlebell Swings (53/#35)
20 Sit-ups

NOTE: If the Ball is dropped, both athletes perform 5 burpees.(Post rounds to comments)

Compare to 3/10/12


WOW - Week # 9 - 2/27/22

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 WOD 1

3 RFT:

300 meter row
20 Wallball (#20/#14)
10 Pull-ups

Compare to: 2/27/12


WOD 2

Weighted Pull-ups
1-1-1-1-1-1-1

Compare to: 2/28/12


WOD 3

For Time:
25 Handstand Push-ups
50 Toes-to-bar
800 Meter Run
75 Push Press (#75/#53)
150 Double-unders

Compare to: 2/29/12


WOD 4

Games WOD 12.2

AMRAP-10

30 Snatch (#75/#45)
30 Snatch (#135/#75)
30 Snatch (#165/#100)
Max Rep Snatch (#210/#120)

Compare to: 3/1/12


WOD 5

21 Strict Pull-ups
21 Pistols, Right leg
21 Pistols, Left leg
15 Strict Pull-ups
15 Pistols, Right leg
15 Pistols, Left leg
9 Strict Pull-ups
9 Pistols, Right leg
9 Pistols, Left leg

Compare to: 3/2/12


WOD 6

In teams of 2 (tag-team style) perform 3 rounds of:

50 Box Jumps (24"/20")
50 Toes to Bar
50 Wall ball (#20/#14)

Compare to: 3/3/12