Weekly WOD Insights 8/19/19
A.)
EMOM for 12 minutes
2 Hang Squat Clean or Snatch
ADV: 1 Across @75-85%
B.)
Rx’d
AMRAP in 8 minutes
8 Power Cleans 95/65, (ADV: 115/75), (ADV+ 135/95)
8/6 Pushups (ADV: 10/8 or 7/5 HSPU or 6/4 Ring Dips)
Beef/Bison
Ascending AMREP in 8 minutes
3 Power Cleans 155/105 (Bison: 185/125)
3 HSPU or Ring Dips (Bison: Strict HSPU)
6
6
9
9
etc
-Kettlebells
200m Run or 10/8 Cal Bike
7 Front Squats 95/65 (ADV: 9@ 115/75 or 95/65 OHS) (Beef: 9 OHS @ 115/75)
7 Pullups (ADV: C2B) (Beef: 4/2 Bar Muscle Ups)
-Rest 1 minute-
Every 2 minutes until failure
9 Cal Row
6 Thrusters 95/65
3/2 Bar Muscle ups
*Add 1 Thruster every 2 minutes
Buy in:
403m Run
10 Ground to Overhead 95/65 115/75 135/95 155/105
5 Burpees (ADV: BFB)
7 Situps/V-Ups/Hanging Knee Raises (ADV: T2B)
9 Box jump Overs
3-3-3-3-3
Ascending Sets
Rx’d
Buy in: 30/20 Cal Row, Bike, Ski, or Air Runner
21-15-9
Russian KB Swings 53/35
*15 DU or 30 Singles after each set
Cash Out: 35m KB Lunge (same weight held however)
Buy in: 35m KB Lunge (same weight as swing held however)
21-15-9
Russian KB Swings 70/44
*30 DU after each round
*Cash Out with 30 Cal Row, Bike, Ski, Air Runner
Buy in: 30ft HS Walk (Bison: 50ft HS Walk)
21-15-9
American KB Swings 70/53
*50 DU after each round
*Cash Out with 40 Cal Row, Bike, Ski, Air Runner
A.)
EMOM for 10 minutes
Max DB Snatch 45/25 (ADV: Alt 50/35) (Beef: 55+/35+)
Max Cal Any Machine1 Minute Rest/Transition
—-
B.)
3 minutes of Gymnastic or Grunt Work
-Strict Pull-ups
-Handstand Pushups
-Ring or Bar Muscle Ups
-Handstand Walk Distance
-DBall/Sandbag Cleans or Carries
-Farmer Carries
-Mixed/Front Rack Carries
-Sled Push
—
1 Minute Rest/Transition
C.)
EMOM for 10 minutes
Max Wall Balls
Max Cal Any Machine
*ADV Flip Run and Row800m Run
10 Burpees (ADV: BFB)
15 DU or 30 Singles (ADV: 30 DU)
—
5 Rounds
9 Deadlifts 95/65 115/75
7 Hang Power Cleans 95/65 115/75
5 Shoulder To Overheads 95/65 115/75
—
15 DU or 30 Singles (ADV: 30 DU)
10 Burpees (ADV: BFB)
800m Row
800m Row
12 BFB
50 DU
—
5 Rounds
12 Deadlifts 135/95 (Bison: DB 50/35)
9 Hang Power Cleans 135/95 (Bison: DB 50/35
6 Shoulder To Overheads 135/95 (Bison: DB 50/35)
—
800m Row
12 BFB
50 DU
-Kettlebell
403m Run
12 Barbell Lunges 75/55, 95/65, 115/65 (DB Lunges 50/35 held in rack or mixed)
1 Rope Climb (ADV: 2) (1 Legless 1 Regular)
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