Weekly WOD Insights 3/4/19

If you don’t already know, after 7+ years at the Sweat Shop, Carolyn, (aka Gomer) is moving to San Jose. Gomes, it’s been great having such a loyal and positive member at the Sweat Shop like you. Thanks for always showing genuine appreciation and love to the coaches (even when we’ve pissed each other off) and especially being extra supportive to the Sweat Shop members. You’ve always been friendly to members outside your everyday circle. Come back and visit, we’ll miss you! This WOD is very Gomer-esqe …with the exception of the run ;). I encourage those who are strong on the GTO or pullups to scale up on those individual movements as long as you are comfortable with it and that you’ll still be able to manage and the rest of the work with minimal drop off. I’m shooting for this to be around 15-20 minutes, with respect to distances and weight selection.

“Gomer Rx’d & Adv”
*ADV: Starts on Run, cash out with row

Row 800m
5 Rounds
7 Ground to Overhead 95/65, 115/75
6 Burpees (ADV: Bar Facing)
5 Pullups (ADV: 7 or 5 C2B)
Run 603m (ADV: 800m)

“Gomer Beef”
800m Run
40 Ground to Overheads 135/95
35 C2B
30 BFB
Row 800m



For the skill work, choose an option that you can do for quality on the EMOM. If you are curious and really want some guidance, use the 8 minutes to work with the coach. It may be simply learning how to kick up to the wall, but that is the first step and is best to be seen by the coach. Although there are two parts for the workout portion, there is no rest and should be paced as is a 20 minute workout. The first portion with max calories and kettlebells should be kept consistent and then push on the bodyweight AMRAP.

8 minute Handstand Walk/Static Hold Skill Session
Alternating EMOM
-:30 Sec HS Hold, Wall Walk + Hold, or HS Hold w/ Foot Taps
-:30 Sec Hollow Hold
Drills or guided basics with COACH
Solo Practice attempts EMOM or E2MOM.

FGB Style
5 Rounds
-Max Row/Bike/Ski/Air Runner Calories
-Max KB Swings 53/35, 70/44, 70/53

Immediately into:

B.) AMRAP in 10 minutes:
7/5 Pushups or Ring Pushups (ADV: Ring Dips) (Beef: 3/2 Muscle Ups)
10 Situps or Hanging Knee Raises (ADV: 5 T2B) (Beef: 7)
12 Air Squats (ADV+BEEF: 15)


A.) Front Squat
Ascending Sets

Rotational Ball Slam

10 Minute Cap
Deadlifts 155/105, 185/135, 205/145
Double unders or 40/30/20 Single Unders (ADV DU: 40/30/20) (Beef DU: 60/50/40)
*Bison Only: 30ft HS Walk after each set of DU


EMOM for 12 Minutes
2 Squat Clean or Snatch
(Beef: 1 @ 80-85%)

AMRAP in 8 minutes:
2 Power Clean 95/65, 115/75, (Beef: Ascending each round 115/75, 135/95, 155/105, ETC)
2 Strict Pull-up
70m Run
4 Power Clean
4 Strict Pull-up
70m Run
6 Power Clean
6 Strict Pull-up
70m Run


Minute to Win-it Challenges
Choose ONE of the following
-Max Plank Hold (weighted)
-Max L-Sit
-Max Distance Farmer Carry (2 equiv DB or KBS)
-Max HSWALK distance
-Max HS Pushups
-Max Bike or Row Calories in 30 seconds!

5 Rounds
403m Run
10 DB Snatch 45/25, (12 Alt @ 50/35,) (Beef: 15 Alt @ 50/35)
10 Box Jump Overs, (12) (Beef 15)
1 Rope Climb (ADV: 2 or 1 regional/legless) (Beef: 2 Regional or legless)

*Separate scores for Calories and AMREP reps.
*One person Rows, Bikes, or Ski’s for MAX calories.
*Partners must switch at minute 4, 8, 12, 16

Partner AMRAP in 18 minutes
8 Situps/Hanging Knee Raises (ADV: Toes to Bar)
8 Shoulder to Overhead 75/55, 95/65, 115/75
8 Barbell Lunges Lunges 75/55, 95/65, 115/75

*Solo version: do cardio every 4 minutes until minute 16.


EMOM for 6 Minutes:
– :30s Static hold Focus
– 4-8 Inverted pull ups or Ring Rows ( Adv Strict Pull up) (Beef Bar muscle up)
– Plank, Ring Plank, Ring Support, Box Support (L or tucked), L sit on paralettes, 2 DB overhead, Mixed Hold (1 overhead + 1 at side), Handstand hold


3 Rounds (Each Set for time)

603m Run (Beef Runner: 800m Run)
10 Hang Power Cleans 95/65 (ADV 115/75 Hang Power Clean OR 96/65 Hang Squat Snatch) (Beef: 115/75 Hang Squat Snatch)
15 Wall Balls (ADV: 18) (Beef: 20)
15 Burpees (ADV+Beef: 15: Bar Facing)

-2 Minute Rest-

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