Weekly WOD Insights 3/9/20



Haven’t done tempo in a while and since we are doing a month at a time I figured this would be a good opportunity to start to add in some linear progression with changing the tempo from week to week. Try to remember to have someone count for you so you can be more honest with the actual tempo! For the finisher ideally I would like you to work with the D-Ball or sand bag, but if you have an absolute vendetta against the sand bag you can opt for a barbell clean. If you want a little insight into D-Ball/ Sand bag cleans then check out this video!


A.)  Tempo Back or Front Squat  (30X2)


B.) For time
15 D ball/ Sandbag cleans or Power Clean 95/65 (adv 20 SB/Dball Cleans or BB 115/75)
25 Box Jump overs (Adv 30)
30 Cals any machine


Since we had been working with a bit of longer, more sustained cardio, I wanted to switch it up and incorporate some interval work in. There will be some progression to these intervals week to week, so be sure to track your times! If you consider yourself a pretty fast runner or rower, opt for the set of four intervals! Do your best to not conserve too much in the tank for Part B, I want the main focus to be on Part A today.


A.) Cardio repeats
3 (adv 4) x 403m run
3 (adv 4) x 500m Row
3 (adv 4) x 25/20 Cal Assault Bike
-Rest :30s between intervals-


-Rest 2 minutes after last interval-


B.) 5 Rounds
10 Wall balls (Beef 15)
6 pull ups (adv 6/4 C2B or 10 pull ups) (10 C2B or 4/2 BMU)
10 Russian Kb swings 53/35 70/44 (beef 12 Am. swings 70/53)


I think the halting oly lifts are great but I wanted to give all more opportunity to hone in your craft, so thats why I am having it be three reps per interval. For the finisher, be strategic with how many GTO’s you try to hit per interval. You want to push the pace but not so much that you can’t get a consistent rhythm with your double unders! If double unders aren’t your jam, be sure to opt for singles to sustain intensity.


A.) Every :90s for 15 min
Rx’d- 1 Halting C&J/Snatch + 2 regular C&J/Snatch
Adv- 1 Halting C&J/Snatch + 1 Regular C&J/Snatch


B.) 10 Minute time cap
25 Ground to overhead 95/65 (Adv 30 reps) (Beef 115/75 (Bison 135/95)


*Starting at min 0 and every minute after perform jump rope*
Rx’d- 10 Double unders or 30 singles
Adv- 20 Double unders
Beef- 30 Double unders


I will be incorporating split squats over the next couple of weeks to work on some single leg strength, so be sure to track your numbers if you come today. Treat this split squat session just as you would any other strength session: warm up, find a challenging, weight hit your working sets there. The finisher is an homage to our very own members Trey and Kayla. This the workout they created, and I have to say it looks like a pretty gassy workout!


A.) 14 Minute Clock
3-4 x 6 reps ea side with a 1s pause at the bottom of each rep


B.) “Rosal Lane”
5 Rounds
200m run or 250m/200m row
5 Down ups (Burpees)
10 Hanging Knee raises (6 T2B) (10 T2B)
15 Air squats




20 Minute alternating EMOM 
1- 1 Rope Climb (adv 2) (Beef 1 short rope + 1 regular)
2- 70m Sled push 15/0 (30/15) (45/30)
3- ~:40s Wall Sit (adv goblet loaded 35+/18+)
4- DB snatch 45/25 or Kb snatch 35/18 (adv 50/35 or Kb 44/26) (70/40 or Kb 53/35)


*Score snatch reps*


This is a nice partner Chipper-esque workout that has a nice lungsy finisher to it. Chippers are always an interesting challenge because you are on a movement for longer than usual so you have to be more strategic with you approach the workout. The ending will be a good way to finish out the workout with a bang where you can push intensity since you’ll be getting a little bit of rest between sets!


Partner Saturdayzzzzzz
50 Shoulder to overhead 75/55 (adv 95/65) (Beef 80 reps @ 95/65) (Bison 115/75)
50 Power Cleans (Beef 80 reps)
50 Box jumps (adv 60) (Beef 80 reps)
*partners split work however*

-Right into-


10 Rounds 
200m run or 250m/200m row
*Alternate rounds with partner*
**One works while one rests**


I feel like this workout could be performed in two different ways. You could go pretty chill on the cardio and kind of use it as active recovery and then go HAM on the amrap and get more of the met-cony feel. Or you could push the cardio pretty hard and go a little slower on the amrap on focus on movement quality to have it be more strength based. Maybe even do strict pull ups if you’re able to. When it comes to workouts theres not always one way that you have to approach things, you can choose a different approach to change the effect of the workout.


24 Minute Clock
Alternate every 2 minutes
1- Cardio (Run/Row/Bike)
2- Amrap of
5 Pull up (C2B)
6/4 Push ups (8/6) (8 HSPU or Ring Dips)
8 Front Squats 95/65 (ad 10 reps) (Beef 10 @ 115/75)


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