Strength WOD Three sets not for time, of: 15′ Rope Climb x 3 ascents L-Sit x 45-60 seconds Handstand Walk x 15-20 Meters Front Squat *Set 1. x 3 reps @ 85-90% *Set 2. x 2 reps @ 90-95% *Set 3. x 1 rep @ 95-102% *Set 4. x 3 reps @ 90-95% *Set 5. x 2 reps @ 95-102% *Set 6. x 1 rep @ 105+% *Set 7. x 6 reps @ 80-85% Rest 2 minutes between sets For time: Row 2000 Meters 30 Burpees Over the Erg 30 Thrusters (135/95 lb) When the running clock reaches 18:00, complete the following for time: Row 1000 Meters 20 Burpees Over the Erg 20 Thrusters (135/95 lb) When the running clock reaches 30:00, complete the following for time: Row 500 Meters 10 Burpees Over the Erg 10 Thrusters (135/95 lb) Day2 SWOD A. Three sets of: Jerk Balance x 3 reps Rest as needed B. Jerk (Standard or Split) Set 1 – 3 reps @ 60% Set 2 – 2 reps @ 70% Set 3 – 2 reps @ 80% Sets 4-8 – 1 rep @ 90+% Rest as needed MetCon For 20 minutes, rotate through the following three stations on the minute: Minute 1 – 10/6 Strict Handstand Push-Ups Minute 2 – 15/10 Stationary Dips Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar) Day3 SWOD 1. Power Clean – work up to a max single 2. 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec. 3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec. 3b) 3X8 Weighted Strict GH Raise MetCon For time: 20 wall walks 20 kb swings @ 100# (or heaviest KB available) 20 OHS @ 135/95# 20 Triple Unders Day 4 A. Five sets of: Muscle Snatch x 1 rep Rest as needed Build over the course of the five sets. B. Every minutes, for 10 minutes (10 sets): Snatch x 1 rep Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+ MetCon 5 Rounds: Max Reps Push Press @ 60% of Jerk 1RM in 30 sec, clean from the floor rest to 130 BPM Max Reps DB row, R in 20 sec (45/25#) rest to 130 BPM Max Reps DB row, L in 20 sec (45/25#) rest to 130 BPM *record reps and time to resting HR]]>
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