WOD

Three sets of:
Front Squat x 6-8 reps @ 20X1
Rest 20 seconds
Pull-Ups (kipping or strict) x Max reps
Rest 20 seconds
Heavy Kettlebell Swings x 10-15 reps
Rest 2-3 minutes

Complete as many rounds and reps as possible in 6 minutes of:
115/75 lbs Push Press x 10 reps
24/20″” Box Jumps x 20 reps
Double-Unders x 30 reps

This Monday Tom’s Toes to Bar:

Take 10-15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg

Four sets for times of:
Row 500 Meters
Push-Ups x 30 reps

Rest 3 minutes between sets

Competitors

A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

B.
Three sets for times of:
Touch ‘n’ Go Power Cleans x 5 reps
Rest as needed
Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

D.
Three sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Double-Unders
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest

“In teams of four, complete four sets for max reps/calories of:
Row for Calories x 60 seconds
Burpees x 60 seconds
Goblet Squats x 60 seconds
Barbell Push Press x 60 seconds
Rest 60 seconds

Teams get one erg, one barbell, and (ideally) one kettlebell. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).”

Competition

TBD

Competitors

A.
Take 6-8 attempts to build to a heavy-ish Snatch
(please do not take more than 8 attempts)

B.
Complete as many rounds and reps as possible in 4 minutes of:
135/95 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
95/65 lb Push Press x 10 reps
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps

“Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds”

“In teams of two, with only one partner working at a time, complete 10 sets each of:
Kettlebell Swings x 15 reps
100 Meter Sprint”

“Four sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm
Rest 60 seconds
Strict Toes to Bar x 8-10 reps
Rest 60 seconds”

“For time:
115/75 lbs Ground to Overhead x 20 reps
Push-Ups x 30 reps
Pull-Ups x 40 reps
Sit-Ups x 50 reps
Walking Lunges x 60 steps”

Competitors

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps

B.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

C.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%

D.
Three rounds for time of:
15 Thrusters (95/65 lb)
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
Three rounds for time of:
15 Burpees Over the Barbell
15 Pull-Ups

“For times:
2000 Meter Row
Kettlebell Swings x 60 reps
Double-Unders x 80 reps

Rest 5 minutes

1000 Meter Row
Kettlebell Swings x 30 reps
Double-Unders x 40 reps

Rest 5 minutes

500 Meter Row
Kettlebell Swings x 15 reps
Double-Unders x 20 reps”

“Three sets of:
Single Arm Plank from Rings x 45-60 seconds each arm
(switch sides as needed to accumulate time)
Rest 2-3 minutes between sets”

Competition

TBD

Competitors

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps

B.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

C.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%

D.
Three rounds for time of:
15 Thrusters (95/65 lb)
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
Three rounds for time of:
15 Burpees Over the Barbell
15 Pull-Ups

“Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes”

” In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)”

“Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps”

“Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.”

Phil’s Push Press Analysis:

“For time:
Row 2000 Meters
—
Rounds of 30, 20, 10 reps of:
Burpees
Pull-Ups
Push-Ups
—
Run 800 Meters”

Competition

TBD

“In teams of two, with one person running 400 Meters at all times, complete for time and max reps:
Wall Ball Shots
Box Jumps
Barbell Thrusters
Kettlebell Swings

Scoring gets a little tricky. The fastest team sets the time for everyone else and their max reps are set. For everyone else, for every 2 seconds later than the first team’s time, subtract 1 rep from their total reps. Whoever has the highest reps at the end wins.”

Competition

A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Three sets of:
Front Squat x 2 reps
Rest as needed