Weekly WOD Review 10/25/21

MONDAY
– The top and bottom sections for rx’d and adv should take around 7-9 minutes give or take with transitions while beefy should tap in a little longer. My intention for the short rest is to give you a quick “reset” before smashing on the burpees. 1 minute rest between sections doesn’t seem like much time, but given the intensity going into burpees, it will be a treat to have a rest in between them.
I’m sure many of you are sick of the wall walks this cycle, but let’s just be happy to know you’ve done some before the open 😉 Choose a weight on DB snatches you can do unbroken quickly and a double under number you can do within 20-30 seconds.

ADV+Beefy go in reverse order.

3 Rounds
20/18 Cal Row, Ski, or Air runner (ADV: 20 mf) (Beef: 25)
15 Wall Balls (ADV: 20) (Beef: 25)
15 Double Unders (ADV: 30) (Beef: 50)
—Rest 1 minute—

25 Down Ups (ADV: 30 Burpees) (Beef: Burpee over DB or BB) (Beef: Burpee over rower)
—Rest 1 minute—

3 Rounds
20/16 Calories Bike (ADV: 20/18) (Beef: 25)
12 DB Snatches 45/25, (ADV: Alternating 50/35) (Beef: Alt 70/45) (Barbell Option: 8 Power Snatch 75/55, 10 @ 75/55, 12 @ 75/55)
3 Wall Walks or 45-60 sec Plank, Wall Sit, or Hollow Hold (ADV: 4 WW) (Beef: 5 WW or 30 ft HS Walk) (Bison: 50 ft HS Walk)

TUESDAY
This is the final week of the oly cycle. I encourage you to all to warm up with the drills we worked on the last 3 weeks (hang/floor) before you get going on the regular reps. The every minute format is for newbies to get more reps in while the every 90s allowing those of you who are looking to build heavier to have some structure to follow. I always tend to build heavier in the E90Sec format than just floating around and building for 15 minutes. For the finisher, if you decide to row, expect the pullups and muscle ups to feel a little more challenging given the pulling.

A.) EMOM for 15 minutes
2 CJ, Snatches, or Cleans for 8 minutes
1 CJ, Snatches, or Cleans for 7 minutes
(ADV: 1 Every 90s for 15)
(Beef: 15 mins to build to 1RM)

B.)
21-15-9
Calories any machine
9-7-5
Pullups (ADV: C2B) (Beef: 5-3-1 Bar or Ring MU) (Bison: 9-7-5 Muscle Up)

WEDNESDAY
I am looking for the buy-in each round to take no more than 1:00-1:15. Today’s focus is just straight GRITTY/NON-STOP work and given that you’ll have 2 minutes (or just under) to do the AMRAP, the STO reps should be at a weight you can do unbroken throughout the workout. I would suggest giving yourself time to transition into their machines so you avoid digging yourselves too big of a time cap hole each set before the buy in. I’ve added a db step up option to the workout today for those of you who’d rather have a more leg-centric/less impact WOD today.

Every 3 minutes for 21 minutes
200m Row, Ski, Run, or 500m Bike (7 sets)
AMRAP in time remaining
5 DBall, or SB Over Shoulders or 9 Russian KB Swings 53/35, 70/44, (Beef:7 American 70/44)
7 Shoulder to Overhead 75/55, 95/65, 115/75, 135/95 or Dual DB 50/35
9 Box Jumps (Non-jump option: Single DB Step ups)

THURSDAY
This concludes the 4-3-2 squat and accessory push cycle. That being said, newer folks should do either 3’s or 5’s on squats today so to continue focusing on mastery and not pure load. chemistry/cohesion/camaraderie going! LMK if this doesn’t make sense.

A.)
Back Squat
2-2-2-2-2
Ascending Sets

A2.)
DB Strict Press, DB Z-press, or DB Split Press
3×12

B.)
Partner Smasher
For Time:
50 Calories of Choice (work split up however, each person must do at least 15 Cals)
140m Farmer Carry 45/25, 50/35, 70/45 (Partners alternate every 70m)
70m Overhead Plate Lunge 25/10, 35/15, 45/25, 55/35) (Partners Alternate every 35m, AND the second person must carry plate with them to end of 35m)
50 Calories of Choice (work split up however, each person must do at least 15 Cals)

FRIDAY
Approach today, one section at a time, each will take around 4-6 minutes. However don’t sleep on the run/cardio as the second and third cardios add up! As you can see I only have ADV do T2B on the first section and not the last. This is to account for those of you who stay under 20 or so T2B in workouts currently. However, I’d encourage STRONG adv T2B folks to continue doing them on the last section as well if they feel comfy with them! I don’t mind other levels going “ascending” like bison each section, but no more than 5-10lb jumps.

3-6-9
Squat Cleans 75/55, 95/65, 115/75
Hanging Knee Raises or V-ups (ADV: T2B)

—-400m Run or Row— (ADV+Beef: 800m)

3-6-9
Ground to Overhead 75/55, 95/65, 115/75, (Bison: 135/95)
Burpees (Beef: BFB)

—-403m run or Row —- (ADV+Beef: 600m) (Bison: 800m)

3-6-9
Power Cleans 75/55, 95/65, 115/75 (Bison: 155/105)
Hanging Knee Raises or V-ups (BEEF: T2B)

—-400m Run or Row—– (ADV+Beef: 403) (Bison: 800m)

SATURDAY
– This was a fun, unassuming test of my shoulders… on the middle portion, as well as the final run! The weight can be scaled up for strong deadlifters. The pushups will be the biggest limiter so, as always with pushup WODS, have some scaling options (bands/box) as well as rep reductions or increases if these numbers listed are too big or small.
– Bison should only be attempted if you are comfortable doing big sets of deadlifts!
Rx’d/ADV/Beefy

Buy in: 1600m Run (See whiteboard for other machine scaling equivalents)

6 Rounds
5 Deadlifts 165/115, 185/125, 205/135, 225/155
7/5 Pushup (ADV: 10/7 or 5/3 HSPU) (Beef: 7/5 HSPU)
10 Double Unders (ADV: 20) (Beef: 25)

Cash Out: 400m Run (Beef: 800) (See whiteboard for other machine scaling equivalents)

Bison
1.5 Mile Run
35 Deadlifts 225/155
50 HSPU
150 DU

SUNDAY
– A spin off of our traditional Farmer Fran…. Hope people you all bring some fun costumes for this one!

“Spirit Store Halloween Farmer Fran”

21 Thrusters 75/55, 96/65, (Beef: Dual DB 50/35)
21 Pullups (ADV: C2B) (Beef: 9 BMU + 1 Rope Climb) (Bison: 12 BMU + 1 Short RC)
21 Calories Any Machine
200m Run

15 Thrusters 75/55, 96/65, (Beef: Dual DB 50/35)
15 Pullups (ADV: C2B) (Beef: 6 BMU + 1 Rope Climbs) (Bison: 9 BMU + 1 Short RC)
15 Calories Any Machine
200m Farmer Carry or ODD Object Carry

9 Thrusters 75/55, 96/65, (Beef: Dual DB 50/35)
9 Pullups (ADV: C2B) (Beef: 3 BMU + 1 Rope Climbs) (Bison: 6 BMU + 1 Short RC)
9 Calories Any Machine
200m Run

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