Weekly WOD insights 3/17/19


I want to keep getting into these longer time domains. After seeing Marko program the 30 min workout the other week it seemed like we could use some more practice in these longer domains. We need to be able to pace for all types of workouts and I think these more aerobic style workouts give us that chance and tend to beat you up a little less, since we are working at lower intensities.


4 Rounds 
603/603/403/403 (Rx’d+ all 603m)
8 Pull ups
12 Wall Balls
15 Double Unders or 50 Singles


3 Rounds 
800m Run
14 Pull ups or 8 Chest to Bar
20 Wall Balls
35 Double Unders


Buy in: 1 mile Run
2 Rounds 
25 Chest to Bar Pull ups
30 Wall Balls
70 Double Unders
Cash out: 800m Run


Its no typo, we are only doing 4 sets of 4 front squats! Ascend on each set and aim to have all four sets be challenging. For part A2 we will be doing some heavy carries. You have a couple ways you can go about this, but the goal is to get some exposure to heavy carries outside of a met con. Regardless of what you choose to do, aim to be stable and in control the whole carry. The goal is not to get each carry done as fast as possible. For people using dumbbells or kettlebells, challenge yourself to go heavier than your usual farmer carry weight. For the finisher, advanced folks will be doing four toes to bar after each set of toes to bar.


A.) Front Squat 
*ascending weight*


A2.) Heavy Carry 
3x 70m
Carry options: Yoke Carry, Farmer Carry bars or Dumbbells or Kettlebells, Roundbags


B.) 10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch 45/35 (adv 50/35) (Beef alt 50+/25+)
Hanging Knee raises (adv 4 T2B) (Beef Toes to bar)


I want to give you all some time for development on our strict movements, but a bit more time than our usual EMOM format. I really want all of you to emphasize control and quality of movement, not just maximal reps.


Every 90 seconds for 9 min alternate between


A1.) Push Ups (adv Ring PU) (Beef Strict ring dips or Strict Handstand Push ups)
3x 6-12 Reps


A2.) Inverted Pull up or Ring Row (Adv Strict Pull up    \ ) (Beef Strict C2B)
3x 6-10 Reps


B.) 18 Minute Amrap 
12 Box Jumps (adv Box Jump over)
10 Deadlifts  75/55 (adv 95/65) (Beef 115/75) (Bison DB 50/35)
8 Hang Power Cleans  (Bison DB power Clean)
6 Shoulder to Overhead (Bison DB shoulder to overhead)





If you choose to do the advanced complex be sure to hang onto the bar for all the movements. We haven’t done sled sprints in a while so I wanted to bring them back because I think they’re great for producing intensity.


A.) Every 90 seconds for 15 min 
2 Clean and Jerks or snatches


Adv Complex Option
1 Hang Squat Clean + 2 Power Clean + 1 Jerk


B.) 5 Sets (adv 6) (Beef 7) 
70m Sled Sprint


Rx’d- 30/15
Adv- 45/30
Beef- 60/45
*Rest 60 seconds between sets*


Take note of the bottoms up option for the pressing hold. We have been working these static holds for a while, so if you have been doing the same thing for a while, try and shake it up this time around! The finisher is a workout I remember doing on my birthday a couple years back. Each round will be for time with a 3 minute rest between each one. As always aim to have consistent splits on all the rounds!


A.)Static Strength Development
6 Min Alt EMOM
1- :30s Push or Pull
2- :30s Core


Push options
-Ring Support
-Bottoms up hold (Single or Double Arm)
-Handstand Hold
-Mixed Hold (1 DB OH and 1 at side)


Pull Options 
-Inverted Pull up
-Ring Row
-Chin Over Bar


-Plank (adv Weighted)
-L-sit Variations
-Hollow hold
-GHD supine hold


B.) 3 Rounds (each for time)
Run 200m
15 Kettlebell Swings 53/35 (adv 70/44) (Beef 20 @ 70/53)
10 Burpees (adv 15) (Beef 20)
15 Kettlebell Swings 53/35 (adv 70/44) (Beef 20 @ 70/53)
Run 200m


-Rest 3 min between rounds-
*compare 10/3/2017, 12/7/2017*


You’ll be working for 20 minutes straight, so pace accordingly!


10 Minute Alternating EMOM 
-Max Front Squat 75/55 95/65 115/75
-1 Rope Climb (adv 2) (Beef 2 regional or legless)


-Immediately Into-


10 Minute alternating EMOM 
-Max Cals any Machine
-Max Shoulder to overhead 75/55 95/65 115/75


*Score will be total reps*


Look at the Cals, hanging knee raises, and lunges as the buy in. So ideally I want you to have a minute or more for each max reps portion. Feel free to mix and match on this one!


5 Cycles
3 Minute Clock 
10/8 Cal row (adv 13/11) (Beef 16) or AB Cal 9/7 (adv 12/10) (Beef 14)
10 hanging Knee raises (adv 5 T2B) (Beef 8 T2B)
10 Goblet Lunges 44/26 (adv 53+/35+) (Beefy 12 Front Rack lunges @ 70/53)
-In time Remaining-
Max Burpee Box Jumps


*Rest 90 seconds between Cycles*
**Score will be total Burpee Box Jumps**
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