Weekly WOD insights 1/14/19


Static holds are often a tool we don’t get to incorporate a lot into our programming, but have a lot of benefit. Be sure to figure out which static hold is most fitting for you. If you’re only able to get 10ish seconds on the chin over bar hold, try out the inverted pull up hold. It will give you a very similar benefit, but will allow you to hold for longer. For the finisher, your score will be your total number of burpees.


A.) 6 Min Alt EMOM
1- :30s static inverted pull up hold, static ring row hold, static chin over bar, static ring pull up hold
2- :30s hollow variation hold (deadbug, one foot out), hollow hold, ring support, box or parallete L-sit hold

B.) 4 Rounds/ 2:30 Clock per round
12 Barbell Lunge 95/65 115/75 135/95
6 Clean and jerks (beef 8 clean and jerks)
8 Hanging knee raises (Adv 4 T2B) (Beef 8 T2B)
-In time remaining Max burpees (adv bar facing burpees)-
*rest 1 minute between rounds*
**Score will be total Burpees**


You all seem to really enjoy the tempo stuff and as a coaching staff we like it because it provides a different stimulus that carries a lot of benefit. Be sure to stay strict to the tempo and it always helps to have someone count out loud for you if you’re ever in doubt. I also wanted to give our resident deadlifters (Roy im thinking about you here!) a chance to get some deadlift strength work in. Be sure to do the deadlifts OR the squats, definitely not both. And be sure to work those side planks in between your squat or deadlift sets.


A1.) Tempo Back Squat (31X2) 
*Compare Very similar 1/4/18
**Tempo: 3 seconds down, 1 second at bottom, explode up, 2 seconds at top**




Tempo Deadlift(31X2)


A2.) Side Plank (adv adductor side plank)
3x :30-40s ea side


B.) Buy in: 25/20 cal Row (adv 35) (Beef 45)
20 DB snatch 45/25 (adv 50/35) (beef 30 alternating @ 50/35)
15 Wall Balls (adv 21)
15 DB snatch (beef 20 alt)
12 Wall Balls (adv 18)
10 DB snatch (beef 10 alt)
9 Wall Balls (adv 15)


**Adv and Beef Cash out with Row instead of buying in**


There will be a lot of cardio machines this week on account of the rain thats supposed to be here all week. Take today as an opportunity to try out some of the machines you may not get to use on a regular basis. Try the ski erg or air runner out if you have a chance! Both will give you a great workout.


20 Minute alt EMOM
-Max Russian kettlebell Swings 53/35 (adv 70/44) (beef american swings 70/53)
-Max Double or Single unders
-Max Calories on any machine
-1 Rope Climb (adv 2) (beef 2 Regional or legless)


*Score will be total KB swings + jump rope + calories*


We haven’t tested out our 1 rm in a while (unless you did it on new years day) so I wanted to give our lifting veterans the opportunity to do so. If you’re going to go for a one rep max be sure to get lots of reps in your warm up and maybe do a couple reps on the minute for the first couple minutes of the EMOM. You want to get a good 4-5 solid attempts at that one rep max. The finisher is a fun partner workout! I remember doing it a while ago with Seth. When partner 1 is done on the row, partner 2 can hop on and start the row, while partner 1 does their burpees. Be sure to be fast on the transition and take your time on the burpees, since you will have to switch until your partner finishes the row.


A.) 12 Minute EMOM
2 Clean and Jerks or Snatches
Adv Option: 1 clean and Jerk or Snatch or 12 minutes to find 1 rep max


B.) Partner WOD   *Compare 6/28/17 for row version*
10 Rounds 
200m Row
5 Burpees
*alternate every round*


Solo Version
5 rounds  
Row 200m
5 Burpees
-Rest 40 seconds after each round-


I did this style of workout recently while I was in Santa Barbara. I think its a great way to get good intensity out of a workout and keep everything manageable. Rx’d/Adv folks will go back to the start after certain points in the AMRAPs so be sure to note when that is for you. Only Beef folks will continually ascend the entire time. Your score will be total reps for each AMRAP, sorry if I didn’t math correctly!


8 Min AMRAP 
3 Pull ups (adv C2B)
5 Wall Balls
6 Pull ups
10 Wall Balls
9 Pull Ups
15 Wall Balls
*Beef Keep Ascending, Rx’d/Adv go back to start and ascend again*


Rx’d/Adv 1 round= 48 reps
Through 20 wall balls = 80 reps
Through 25 Wall Balls= 120 reps
Through 30 Wall balls= 168


-Rest 3 min-


8 Min AMRAP 
3 Box Jump Overs
5 DB Snatches 45/25 (adv 50/35 or kb snatch 53/35) (beef alt 50/35)
6 Box Jump Overs
10 DB snatches
9 Box Jump Overs
15 Dumbbell Snatches
*RX’d go back to start and ascend again*
12 Box Jump Overs
20 DB snatches
**adv go back to start and ascend again, beef keep ascending**


Rx’d 1 round= 48 reps
Adv 1 round= 80 reps


Through 25 DB snatches= 120 Reps
Through 30 DB snatches= 168 reps


This is supposed to be the one dry day of the week so I wanted to make sure we got plenty of running in! Rx’s peeps take note of the run decrease on rounds 5,3 and 1. Theres a decent volume of push ups in todays workout, so if you need to set up a band or bar on the rig for some assistance please do so! Ask a coach for the correct scaling option so we can get the highest quality reps out of you.


Deadlift 135/95 (adv 185/135) (Beef 225/155)
Push Ups (adv Ring Push ups) (Beef HSPU or Ring Dips)
*After every odd set of push ups run 403m*
**Rx’d run 200m after 5,3,1**
                      Vanessa using an excellent push up scaling option
Try to select a combo that will allow you to have about 90 seconds of rest on each round. Since you’ll get a bit of rest after each round don’t be afraid to push it a little bit on each round. For the Bison front rack lunges you will just be using one kettlebell in the front rack position.


Every 5 Minutes for 25 Minutes
12/9 Cal Row (adv 15) (beef 18) or AB Cal 9/7 (adv 12) (Beef 15) or Air runner 125m
12 Russian KB swings 53/35 (adv 70/44) (Beef 15 Am. swings 70/53)
12 Goblet Lunges (Beef 15) (Bison 15 KB Front rack lunges)
9 Shoulder to overhead   95/65    115/75   135/95

1 Comment

  • Roy

    January 13, 2019 @ 7:47 pm

    Thanks for showing some love DJ and letting us get some DL in. I knew those ribs would pay off eventually 🙂

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