Happy New Year! WOD Review

Happy New Year everybody!
Time to ditch the hot dogs and put in some work! Hamburgers are totally acceptable though!


The focus for today is on the back squat sets across. Take your time on warming up to your working weight.  Compare November 9, 2017 for sets of 7. They weren’t sets across, so keep in mind you probably won’t get up to your heaviest 7 from that date. If you are doing Rx’d but would like to cash out Double Unders, feel free to mix and match. The lunge weight should be something moderately heavy, but not so much that you feel like you’re getting crushed at the bottom.
A.) Back Squat
*Sets AcrossB.) 3 Rounds
12 (15) Lunges 95/65 115/75 135/95 155/105
12 (15) Box Jump Overs
12 (15) Hanging Knee Raises ADV & Beefy T2B
Rx’d: cash out with 20 jumping air squats
ADV: cash out with 35 Double Unders
Beefy: cash out with 60 DU

Bison: cash out with 60 Unbroken DU


ADV and Beefy option get some rowing in. If you are still working on strength requirements for the rope climb, opt for ring rows or ring rows with the small rope. If you have questions on how many reps you should do, get with the coach and we’ll be glad to point you in the right direction. Dumbbell weights are approximate, feel free to go up or down by 5 lbs if there is not enough dumbbells to go around. I’ve been finding that for wall balls in longer metcons, it’s actually really beneficial to break them up into sets of 5 from the beginning. If you are one that tends to go out too hot, or struggle to maintain pace toward the end, I would highly recommend breaking your reps. By breaking up reps sooner rather than later, it maintains heart rate and muscle fatigue. Work smarter, not harder.
5 Rounds
200m Run
12 DB Snatches ~ 50/25
1 Rope Climb
20 Wall Balls
ADV + Beefy
5 Rounds
20/18 row/ bike/ ski
12 DB Snatches ADV: Alternating @ ~55/35 Beefy: Alternating @ ~70/50
25 Wall Balls (Beefy: 30)
2 Rope Climbs  (Beefy: 1 regional + 1 reg)
Everybody is doing 2 clean and jerks on the minute. It’s up to you if you prefer power or squat clean, push or split jerk or a combination of both. For the tabata, I’d like the focus to be on consistency. See if you can maintain the same number of reps continuous through the workout.

A.) EMOM for 15 mins
2 Clean and Jerks
B.) Alternating Tabata
(20 sec of work, 10 sec rest) 8 each exercise (8 minutes total)
KB Swings 53/35, 70/44, 70/53
I’m shooting for a 17-20 minute time domain for all options. Be sure to get in your sled pushes sooner rather than later to avoid congestion. Beefy folks, the sled push is at the end; with the Rx’d and ADV peeps getting your sled pushes in before round 5, I’m hoping that will ease congestion as well. the deadlifts should be light, be sure to pander to the weight you need for power cleans, these should be something that you could do unbroken if you really wanted to, but you can absolutely opt for quick singles to keep the heart rate down. Keep the intensity up but choosing a lighter weight for the purpose of this workout.
6 Rounds:
200m Run
7 Deadlifts 95/65 10 @ 115/75
6 Power Cleans 10 @ 115/75
5 pull ups (ADV C2B)
*2 sled push @ some point before round 5 (45+25/45)
4 Rounds
403m Run
12 Deadlifts 135/95
12 Power Snatches 135/95
Cash Out:
2 Rounds
6/4 Ring Muscle Ups
1 Sled Push (45+25/45)


This is a repeat workout from February and November of last year.  As Nabil mentioned the last time we had this programmed,this formate is unique, in that you can get a good 20 minute workout in, without overdoing the same movements.  For the Squat Clean Thruster, since it’s only 5 reps, you can select a bit more challenging load than you would a for a workout that just had traditional barbell thrusters.  Singles are fine (dropping the barbell from the top each rep), but they should be quick singles (not more than 5 or so seconds between reps).  If you struggle with double unders, reduce the reps to something you can do in a minute or less.  Or go for 5 double under attempts, followed by 20 singles each round.  Lastly, if you are going Rx’d you’ll finish on the Row and Wall Balls, try to push the pace here as you are almost done.  However, if you are going ADV. or BEEF you’ll start here, so be careful not to blow yourself out on these first two movements!

compare 11/13/17 & 2/3/17

3 rounds
5 Squat Clean Thrusters 115/75, 135/95, 155/105, 165/115
1 Rope Climb (ADV: 2) (Beef: 1 Legless + 1 Regular)
— then —
3 rounds
20 Double Unders (ADV: 40) (Beef: 60)
12 Kettlebell Swings 53/35 70/44, (BEEF: 15 @ 70/53)
— then —
3 rounds of:
15 Row Calories  (ADV: 20+BEEF: 20)
15 Wall Balls (ADV: 20 BEEF: 25)

25 Minute Cap

ADV+BEEF Flip Workout

I wanted to get some skill/ strict strength building work in before the start of our 2, 8 minute AMRAPs. Pick a Strict push and pull movement you’d like to work on and aim for 2-7 reps within that minute. Beefy option for skill work is 1 strict Ring Muscle Up on the minute.
For the 8 minute AMRAPs, my intention is to get the intensity of a couplet as well as the metabolic conditioning of a longer workout. With the 2 minute rest between each, I’m hoping intensity will remain high with the movements changing for the second AMRAP. Get your chips or boards out to keep track of rounds. You will have two scores; 1 for each AMRAP.
Pre Work:
EMOM for 8 minutes Alternate Between:
Strict push (push up, ring dip, HSPU..etc)
Strict pull (strict pull up, c2b, L-sit pu…etc)
Beefy Pre Work: 1 strict Ring MU EMOM
8 minute AMRAP
8 STO 95/65 115/75 135/95
8 Burpee Box Jumps
rest 2 minutes
8 minute AMRAP
8 Hang Power Cleans 95/65 115/75 135/95
8 Box Jump Overs
2 replies
  1. Big Mike
    Big Mike says:

    Hey Guys – in case you haven’t noticed the workouts posted for Wednesday and Friday on BTW are different than what’s described above. Not a big deal, just thought you should be aware.


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