Two Stage Tabata

In a Tabata fashion do max reps for each set of:

1st stage: complete 8 rounds of:

20/10-Jumping Lunges SM- Alternating lunges

20/10- DB Push-Press CF 1/3 BW SM 1/4 BW

After the 8th round rest for two minutes and then complete the second stage.

2nd stage: complete 8 rounds of:

20/10-Push-ups

20/10-KTE's

To score the workout post your lowest number of reps for each exercise in both stages. Record any scale/mods.

Deads, Dips and Pullups

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score and compare to Jan 26 or Nov 17. Mar 03

Nancy

5 rounds for time of:

1/4 Mile run

15- OH Squats CF 45/30 kg SM 35/20 kg


Do not sacrifice form to get a better time, listen to ques given and slow down to keep good form if needed. Record your time and if any scale/mods.

Suck Buffet

Complete 3 rounds for time in a chipper fashion of:

50-Box Jumps CF-24/20" SM-20/14"

40-Push ups

30-Jumping lunges single count

20-KTE's

10-Burpees

Record time and level, post any scale/mods.

Miracle Mile Style

4 rounds for time of:

1/4 Mile run

25 -Kb swings CF 24/20 SM 20/16

25 - Situps

25 -DB Push Press CF-20% BW SM-15% BW

Record time, weights used and if any Scale/Mods.

Elizabeth

For time:

21/15/9 of:

Cleans- CF 65/50 kg SM 50/35 or scale as needed
Ring Dips-

CF-add pullups to the mix.

Record your time and if any scale/mods. Compare to 11.05.10

20 Min Test to Deads, KUPU

2 part WOD:

1st part:

In a 20 min time spand run, row or bike as far as possible.

2nd: Not for time

Deads-5/5/3/3/1
KUPU's-10/8/6/4/2

Record your distance traveled for your run, bike or row on the 1st part of the WOD. For the second part take lots of rest between sets and work to your 1 RM (focus on form). Record any scale/mods.

Push Press to Min on Min

2 part WOD

1st: Not for time

Push Press- 5/4/3/2/1

Work to 1RM

2nd: Every min on the min for 15 min complete

5-KB swings CF24/20 kg SM 20/16 kg

5-KTE's

5-Push-ups

Every Min on the min complete all 15 reps of the 3 exercises. If you finish the 15 reps before the minute is up use the remainder of the time to rest. If you do not complete the 15 reps in the min on pace go at your own pace to finish up the 15 minutes. record if you finished all 15 rounds on pace or record where you failed and any additional rounds completed. Also record your 1 RM Push Press. record any scale/mods.

Run, Burpee, Run, Lunge

Complete one round for time of the following:

1-Heartbreak Hill

30- Burpees

1- Heartbreak Hill

1-Lap of lunges 20% BW

Record time and if there were any scale/mods. Compare to 11.04.05

Dessert: 2 min max sit-ups, rest 2 min, Repeat

Run Test to Front Squats

Two part WOD:

1st- For Distance:

3 Min run test - followed by 3 min of rest and then repeat.

2nd- for strenth not for time lots of rest between sets:

Front Squats: 10/8/6/4/2/1

Note: For the first part of the WOD we will do two sets of the three min run test with rest in between. Record the distace run for both sets of the run. On the 2nd part lets see what you have left in your legs. Focus on form and ques given because your legs will be tired, work to your 1 RM. Post your run scores and your 1RM, record any scale/mods.

Power Cleans & Situps

Not for time:

Power Cleans-10/10/10/10/10

Sit-ups-50/40/30/20/10

This is for total tonnage, lots of rest between sets and focus on form, you only need to squat if needed. In between sets of Power Cleans perforn the Rx'd amount of sit-ups. Post total tonnage and if any scale/mods.

Dessert- 500 M row for time

20 AMRAP

For 20 Minutes complete as many rounds as possible of:

Run-1/4 mile

20-Italian Toss CF-20% BW, SM- 10%BW

15-Box Jumps CF 24/20", SM 20/14"

10-Pull-ups

Record how many rounds completed and if there were any scale/mods.

Deads to Tabata Top to Bottom

2 part WOD

1st -not for time lots of rest:

Deads-10/10/10

For total tonnage

2nd- in Tabata fashion and with static holds during the rest complete 2 rounds and 4 sets of:

20/10 push-ups

20/10 V-Sits

20/10 Jumping lunges

For this part of the WOD you will do each exercise 4 times before moving to the next. For the push-ups you work for 20 seconds and pause on the bottom of the push-up 3 inches off the ground for 10 sec. you will do three holds for each exercise and the fourth 10 sec set you will transition into the next exercise. V-sits will be held at the top trying to touch your toes and the lunge will be held at the bottom keeping your chest up and hands off the knees. You will have one min break between rounds. No scoring for this one, just move fast and work hard. Record your deadlifts total tonnage and any scale/mods.

MRI 20 Nifty Fifty

In 20 minutes complete as many reps as possible-

50-KB swings CF 24/20 SM 20/16

50-DB Push Press CF 1/4 BW SM 1/5 BW

50-BW squats

50-Sit-ups

.50-Mile run


Complete in order all 50 reps of each exercise in a chipper fashion. Once you reach the end of the .5o mile run start over from the top and continue to exercise until the clock runs out. Score will be how many reps total through out the workout, example there is a potential 250 reps possible each round- 200 through the first 4 exercises and the run each .01 miles counts as a rep. Record total reps for WOD and if any Scal/Mods.

Cleans to Run

Two stage workout:

1st-Not for time strength development, lots of rest between sets:

Cleans-5/5/5/5/5
Chin-up- Max reps per round

Cleans are for total tonnage and the chin-ups are dead-hang no kip. For the Chin-ups palms face you and full range of motion (elbows locked on bottom- chin over bar on top). You can use the assisted machine or the bands for scaling the chin-ups.

2nd- For time:

Run- 1.5 miles (lets hit the outside course) or bike 4.5 or row 3000M

Record total tonnage and total pullups for the first part of the WOD and your time for the second part. Post any scale/mod.

Dead & Dips

"Not for Time


3 sets of
10 Deadlifts (Hands grip bar for all 10 reps)
10 Dips


Finish with 140 yard lap lunge (2 laps upstairs).


Post total tonnage lifted in deadlifts. Compare to 11.06.30

Top Deck Burpee Leap

On the top deck 3 rounds for time of:

1/3 lap burpee leap

40 Sit-ups

1/3 lap burpee leap

30 alt lunges

1/3 lap burpee leap

20 prone rows CF-1/4 BW SM 1/5 BW


Record time and if any scale/mod.

Every Min On The Min

Every minute on the minute complete the following for 20 minutes:

5-DB Thrusters CF-1/3 BW SM-1/4 BW

5-KB swings CF-20/16kg SM-16/12kg

5-Pull-ups

On every min on the min complete all 15 reps for the 3 exercises. If you finish all 15 reps before the min is up, use the remainder of the time to rest. If you cannot complete all fifteen reps before the min is up that is your Rx'd rounds completed on pace, use the remaider of the time left to complete as many more rounds as possible off pace. So your score could look something like this- I completed 12 rounds on pace so my Rx'd rounds were 12, for the remainder of the time I completed 5 more rounds off pace. So my score would be 12/5.

Record any scale/mods.

Giant Farmers Walk

Warmup-

5 min light metabolic push

PVC pipe

30-Hollow Rocks

Dots

Then WOD

For time 5 rounds of:

140yrd- Farmers walk SM-1/3 BW CF-1/2 BW

10-Burpees

15-KTE's

Dessert: 10x60 yrd Hollow sprints

Note: Metal plates, KB,s and DB,s can be used as tools for your farmers walk. Record your time and weight used and if any scale/mods. compare to 11.05.31.