Workout of the Day (WOD)

Friday, April 19, 2019

Master Qualifier Event 3 2018
16 to 54 20/14lbs 10/9′ 55+ 20/10lbs 9′
14 to 15 14/10lbs 9′
20min AMRAP:
-50 WallBalls
-100 Doubles
-50ft Handstand Walk 
-100 Doubles
-50cal Row
-100 Doubles
-50ft Handstand walk 
-100 Doubles
OR
20min AMRAP:
-10 WallBalls
-200m ROW, Run or A-Bike or 50 Doubles 
-10 HSPU or 10 S2O 135/95 MRX 115/75 
-200m ROW, Run or A-Bike (opposite of last) 
-50ft Bear Crawl or 25ft Handstand Walk or 5 WallWalks 
**-45m Sled Push for 200m 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs

Thursday, April 18, 2019

Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM – 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest

Wednesday, April 17, 2019

5 Sprint Rounds w/ Decreasing Rest Times (Looking for sub 2:30min rds – adjust/scale)
– 3 Burpee Pull-ups RX+ 3 MUs (bar or ring) 
– 6 SDHP 115/75 RX+ 135/95 MRX 95/65
– 9 Hang Power Snatch
-12 WallBall Step Ups 24/20″ MRX 20/18″ 20/14lbs MRX 14/10
– After 1st round rest 2min
– After 2nd round rest 1:30min
– After 3rd round rest 1min
– After 4th round rest 30sec
**Score is total time to complete minus 5min
“Finisher”
Rest Exactly 2min after WOD completion
then Athletes Choice:
Max Unbroken Hang Power Snatches at WOD weight or Max Muscle-ups unbroken

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