Weekly WOD Insights 5/6/19

Great work to you all on your skill accessory EMOMs. I’ve noticed much more focus during the session and have seen quite a few of you move forward with the progressions. Keep it up. For the metcon, reps are short and sweet to keep moving throughout. The ground to overhead will probably be a time limiter for most folks, but this is expected given the three movements. For the ADV folks who are comfy handling going up a couple pounds on the GTO at minute 10 can do so just as Beef does. However, it should still be a weight that you can move quickly via singles or short sets.

A.) 6 minute skill/accessory EMOM cycle (Week 4 of 6)
1-PULL Progressions
2- Static MIDLINE Progression

20 Minute AMRAP
8 Situps or Hanging Knee Raises (ADV: 6 T2B) (Beef: 8 T2B)
7 Ground to overhead 95/65, (ADV: 115/75), (Beef: 135/95 first 10 minutes, 155/105 final 10 minutes)
6 Burpees (Beef: Bar Facing)

***Rx’d: Buy in with 1000m/800m Row
***ADV+Beef: @ Minute 10:00, Row 1000m

I’ve programmed this format several times over the years and I like it as it tests fitness through longer running cardio and strength with deadlifts. Feel free to mix and match as you see fit and try to keep the double under portions no more than 60-90 seconds each set. There are some opportunities to break up the time on deadlifts with rope climbs, assault bike, sledding, but try not to wait until the last minute to do them as there might be some congestion on those pieces. I think an appropriate run alternative would could be bike or ski, or a combination of rowing, skiing, and/or biking given the deadlift/pulling amount. If you choose one of those as a SUB for the run, I encourage you to do the sled option instead of the bike during the grit part or any other skill that they’d like to do that won’t hinder with the flow or be too much hinging.

1 Mile Run
5 Rounds
7 Deadlifts 165/115, 185/125, 205/145, 225/155
15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 60 DU)
200m Run (ADV: 403m)

@ Some Point, do:
– 3 Rope Climbs (ADV: 4) (Beef: 2 Reg, 3 Short or Legless)
– 20/15 Cal Assault Bike, Ski, or Air Runner Cals OR 70m Sled Push 90/45, 135/90

For part B, choose a push-up option that will take at least 30 seconds but no more than 90 seconds. As a rough gauge, I want at least 90 seconds for wall balls. Scale up or down as needed on any of the movements.

Back Squat
*Ascending Sets

Single Arm DB Bench Press or DB Z-Press

AMREP in 8 Minutes
“Nabil. Win or Sell The Gym”
600m Run or Row (ADV: 800m Run or 1000m Row)
15/12 Pushups (ADV: 25/15 Pushups or 10/5 Strict HSPU) (Beef: 15/10 Strict HSPU) (Bison: 20/15 HSPU)
Max Reps Wall Balls in time remaining

I put compare “similar” ON PART B based on weekly workload. The rx’d workout last time had thrusters but if you chose the more “pressing” days, go with the front squat version. This option will be a bit faster for the finisher and will make it more of a leg push.

EMOM for 6 Minutes
1 Hang Squat Clean or Snatch
1 Full Squat Clean or Snatch

EMOM for 6 minutes
1 Full Squat Clean or Snatch

Compare Similar to 2/16/18
5 Rounds
5 Pullups (ADV: C2B) (Beef: 7 C2B)
7 Front Squats OR Thrusters 75/55 (ADV: 9) (Beef: 12)
70m Run

Frink Beef
10/8 Muscle-ups
25 Thrusters, 75/55 lbs
Row, 1000 m
25 Thrusters, 75/55 lbs
10/8 Muscle-ups


A.) 6 minute skill/accessory EMOM cycle (Week 4 of 6)
2- Static MIDLINE Progression

ADV+Beef go in reverse order

3 Rounds
403m Run
10 Russian KB Swing 53/35 (12 @70/44) (Beef: American 15@ 70/53)

12 Box Jump Overs (ADV: 15) (Beef: 20)
200m Single DB Suitcase Carry (must be held at side) 45/25, 50/35, 50+/35+
12 Box Jump Overs (ADV: 15) (Beef: 20)

3 Rounds
10 Shoulder to Overheads 75/55, (ADV: 95/65) (Beef: 115/75) (Bison: 12 DB @ 50+35+)
15 Cal Row (ADV: 20) (Beef: 25)

22 Minute Cap
Compare 1/17/15, 4/4/15

20 Overhead Squats
20 Burpee Pull Ups
20 Clean & Jerks
20 Hanging Knee Raises (ADV+Beef: Toes to Bar)
403m Run
20 Squat Cleans
20 Row, bike, ski, or air runner (calories)
20 Deadlifts
20 Double Unders

OHS & C&J – 95/65
Squat Clean & Deadlift 115/75

—ADV.— Go in Reverse
OHS & C&J 115/75
Squat Clean & Deadlift 135/95
40 Double Unders

—BEEF—Go in Reverse
All Barbell mov’ts 135/95 –
80 Double Unders
Burpee Bar MU
order of exercises is reversed

One total AMRAP score at the end of this.
7 Rounds
2:30 Clock
1:00 sec rest

200m Run or Row Buy in:
AMRAP in time remaining
8 Wall Balls (ADV: 10)
8 DB Snatch 45/25, 50/35 (Beef: 10 @50/35)

Start AMRAP where you left off.