Back to the Rig

WOD for January 28, 2020

Strength WOD
4×4 Paused Back Squat
3 seconds eccentric
3 seconds pause
3 seconds concentric

MetCon WOD
8:00 AMRAP
10 Toes2Bar
30 Double Under

High Five!

WOD for January 27, 2020

WOD
Five Rounds, :45 each station, :15 to transition
Air Bike
Ring Dip
DB Bench Press
Bulgarian Split Squat
Flutter Kick

Dead deader deadest

WOD for January 20, 2020

WOD #1
20 Bar-over Burpee
30 Back Squat (115/85/55)
40 Sit Up
30 Back Squat
20 Bar-over Burpee
10:00 Time Cap

WOD #2
With a running clock:
0:00-3:00 Deadlift loading and warm up. Use the same final weight for all rounds.
3:00-3:30 max effort deadlift (dead)
3:30-5:00 Rest
5:00-5:30 max effort deadlift (deader)
5:30-7:00 Rest
7:00-7:30 max effort deadlift (deadest)

Your score for this WOD is (total reps)x(weight).
Example: 135# load. 20, 19, and 18 reps. Total score: 7695

But Mom….!

WOD for January 17, 2020

WOD
20:00 EMOM
Even minutes, unbroken complex of:
– 5 Hang Clean
– 6 Reverse Front Rack Lunge
– 7 Shoulder to Overhead
Odd minutes:
40 Single Unders

Synched-Up

WOD for January 13, 2030

WOD: Pairs Team WOD
60 Cal Bike/Row (Split work as needed)
30 Synchro Burpee
40 Synchro Air Squat
40 Power Snatch (Split as needed)
60 Air Squat (Split as needed)
40 Overhead Squat
60 Air Squat
40 Clean and Jerk
60 Air Squat

Over the Hill

WOD for January 8, 2020

Ms. Driscoll’s Birthday WOD!
4 Rounds:
10 Cal Bike/Row
10 DB Shoulder to Overhead
10 Burpee
10 KB Swing
Cash Out after rounds are done:
41 Single DB Snatch