Category: Daily WOD

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs & Pt. 2: Hang Power Clean: 5 Min to find 1RM

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.

BTWB

Pt. 2: Hang Power Clean: 5 Min to find 1RM

Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.

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Photo by @robcwilson

Workout THEN lift! Look at all those PR’s on the whiteboard!
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EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups & Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.

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Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)

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OnRamp Photos by @robcwilson
Congrats to Megan for completing her first RX WOD yesterday and to Tom L. for hitting his 100th WOD today!

This week we started this month’s OnRamp group. Make them feel welcome and introduce yourself if you see them!
2018 Europe Regional Preview
2018 East Regional Preview

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Snatch Balance 3-2-1-1-1 & 3 RFT: Runs, Kettlebell Swings and Overhead Squats

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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3 RFT: Runs, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

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Photo by @robcwilson
If you have trouble maintaining a strong overhead position be sure to spend time prior to and after the workout working on mobility and flexibility in your shoulders, chest, back, hips flexors, and ankles. There are plenty of stretches and accessory work your coaches can show you but you will have to do it regularly to see improvement.
The Snatch Balance
Overhead Squat Development With Pat Sherwood

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Shoulder Press 3-3-3 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double Unders

Shoulder Press 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75/55#)
150 Double Unders

BTWB

Photo by @robcwilson

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Back Squat 5-5-5 & 10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

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10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

10 rounds for time of:
3 Strict Pull-ups
6 Medicine Ball Cleans (20#/14#)
9 Push-ups

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Advanced RX: EMOM for 8 mins: Hang Squat Clean & Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

Advanced RX Class:

EMOM for 8 mins: Hang Squat Clean

2 Hang Squat Cleans, pick load

Every 1 min for 8 mins.

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Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

For time:
Row 1000m
20 Hang Squat Cleans (135#/95#)
40 Burpee Over Rowers
60 Wall Balls (20#/14#)

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Photo by @robcwilson

Results

Gymnastics Practice: Muscle-ups, Handstand Walks & 3 RFT: Dumbbell Clean & Jerks and Runs

Gymnastics Practice: Muscle-ups, Handstand Walks

NOT For time:
10 Muscle-ups
Handstand Walk 20m
10 Bar Muscle-ups
Handstand Walk 20m
10 Muscle-ups
* Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.

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3 RFT: Dumbbell Clean & Jerks and Runs

3 rounds for time of:
15 Dumbbell Clean & Jerks (50#/35#)
Run 200m
* Do not drop DB’s

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Photo by @robcwilson
Gymnastic practice today covered multiple skills with some new challenges. For those working up to them focus on the basics, progressions, and strict pull/push/hold positions. Practice these regularly.
Muscle Memory for the Muscle-Up

The Handstand Walk

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Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* 1 snatch + 1 OHS complex

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AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95#/65#)
8 Toes-to-bars
6 Handstand Push-ups

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Photo by @robcwilson
Regionals are coming next month!
One Spot to Rule Them All
Update Show: AGOQ Teen Recap

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Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Rows, Push-ups, Double Unders and Rest

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

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3 RFT: Rows, Push-ups, Double Unders and Rest

3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins

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Photo by @robcwilson

Results

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