Weekly WOD Insights 5/10/21


Bringing back the ol meat and potatoes aka the Push/Pull Emom. If you were able to do last weeks then I would encourage you to stick with the same movements this week, and try to increase the volume or loading. For the finisher you will want to select a weight that you feel very comfortable cycling for a long time. Be careful on those burpee box jump overs! It’s easy to go a little too fast on those and find that your heart rate is through the roof. Pace them out, find a rhythm, and stick to it.


A.) 6 Minute alternating EMOM 
1- 8-15 Push ups, DB bench press, ring push ups, ring dips
2- 8-15 Ring rows, pull ups, Dumbbell rows, KB rows


B.) “Bro Murph Burner”
2 cycles
7 Minute amrep 
3 Hang Power Cleans 95/65 (115/75) (135/95 (155/105)
5 Burpee Box Jump overs
6 Hang power Cleans
5 Burpee Box Jump overs
9 Hang Power Cleans
5 Burpee Box Jump overs
12 Hang Power Cleans
5 Burpee Box Jump overs
15 Hang power cleans
5 Burpee Box Jump overs
-20 Double unders (40) (100)-
*restart back to top, ascend again*
**Rest 2 Minutes between cycle, restart on second one**


Reps per round (including DU)
Rx’d- 90
Adv- 110
Beef- 170



The goal for the amrep set is to take whatever weight you did for the previous set, and try to squeeze out 1-3 more reps. Its okay if you end up being tapped out at 4 reps, that just means that you have found your limit! Im calling all tall guys for todays beef/bison challenge. Wall balls are one of two movements that favor the tall folk….so put those long limbs to use and let’s see what you can do!


A.) Back Squat/Front Squat/ 
         Overhead Squat

Don’t forget to put your wall balls away!


B.) 5 Rounds 
15 Wall balls (20)
200m Run


Beef/Bison Challenge 
120 Wall Balls for time (150)
*Everytime you break, perform a 200m run*


For todays WOD I would encourage you all to keep track of each round individually. The goal would be to keep all the rounds within about :10s of each other. A little deviation is to be expected, but you do not want to have massive differences between your rounds. As you all may have noticed recently, Nabil has purchased a plethora of new machines! We now have two ski ergs, 3 echo bikes, all in addition to our assault bikes and rowers we have. I would encourage you to try a machine you don’t usually use. If you’re looking for a nice tricep pump, I would opt for the ski erg! Summers almost here!


4 rounds 

Run 403m
20 Russian Kettlebell swings 53/35 (70/44) (Am swings 70/53)
15 Hanging Knee raises or sit ups (10 T2B) (15 T2B)
Row 500/400, AB 20/16 cals, Ski 500/400
-2 Minute rest between rounds-




A.) Rx’d
Every :90s for 15 minutes 
2 Squat cleans or 2 Squat Snatches

Textbook triple extension!


Every :90s for 15 minutes 
1 Squat clean + 2 front squats


B.) 21-15-9 
Power Clean or Snatch 95/65 115/75 135/95
Burpee (Advanced Bar facing burpee)


Today we have a repeat workout. This workout is from the first month of when we were coming out of lockdown. For a lot of us (myself included) that meant coming off a period of not being as active. Since then a lot of you have been getting back into the swing of your fitness, which makes today a great opportunity to see how much you have improved!


*Compare to 7/29/20*


1000/750m Row
– into –
5 Rounds
6 Deadlifts (165/115) (185/125) (205/145) (225/155)
9 DB Shoulder To Overhead 40-45/20-25, 50/35, 50+/35+
12 Box Jumps Overs (Beef: 15)
– into –
800m Run (Beef: 1200m)
@ Some point, complete 200m Farmer Carry





If you are someone who is still working on getting the double under down, be sure to not spend any longer than a minute on each set. I would still encourage you to practice them in todays workout as they will only get better if you consistently put in the practice. Todays workout is a great one to practice doubles on, given there is an entire other section to do after the double under portion. I always enjoy pairing metcon squatting with a midline movement. I find that it really tests out your midline strength and lets you see if you can still manage to stay braced while under fatigue.


4 rounds 
20/15 Cals any machine (25) (30)
15 Double unders (25) (60)


603m run (adv 800)


Front Squat 75/55 (95/65) (Thruster 95/65) (DB 50/35)
Hanging Knee raise or sit ups (T2B)





20 Minute amrap 
12 Russian Kb swings 53/35 (70/44) (Am swing 70/53)
12/6 Push ups (15) (8/5 HSPU) (10 HSPU)
15 Air squats
6 Pull ups (adv C2B) (Beef 10 C2B or 3/1 BMU) (Bison 5 BMU)
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