Author Archive for From Wodify

February 27, 2020

WOD: 022026

Metcon (AMRAP – Rounds and Reps)
"Paypal"
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats*

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

Overtime: Mobility (Max reps)
10-15 minutes of Foam Roll, Lax Ball, Band Stretch etc.

February 26, 2020

WOD: 022026

Metcon (AMRAP – Rounds and Reps)
"Turbo Tax"
AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24""/20"")
30 Deadlifts (135/95)
Overtime: Midline (Max reps)
Tabata Intervals
8 Rounds of :20 On, :10 Off
1) Side Plank (4 Rounds Each Side)
2) Flutter Kicks

February 25, 2020

WOD: 022025

Metcon (Weight)
"Double Jeopardy"
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Build in Power Snatch Weight

Overtime: Strict Handstand Push-ups (Max reps)
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

The goal is to hold the same rep number across the 5 rounds
This is a repeat from last week
See if you can improve your score

February 24, 2020

WOD: 022023

Metcon (Time)
"Deadliest Catch"
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Overtime: Back Squat (Weight)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

**Percentages Based on 5RM Back Squat

February 22, 2020

WOD: 022022

Metcon (AMRAP – Rounds and Reps)
"Team Barbara"
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

February 21, 2020

WOD: 022021

Barbell Complex (Weight)
Build to a Heavy Complex: (13 min CAP)
1 Power Clean
1 Front Squat
1 Push Jerk
*Rest as needed between sets
“Wise Men” (AMRAP – Rounds and Reps)
AMRAP 3:
Max Rounds of ""Macho Man"" (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" (185/135)

February 20, 2020

WOD: 022020

Metcon (AMRAP – Rounds and Reps)
"Ground Ball"
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb

*Substitutions for Rope Climb:
1 Halfway Up Rope Climb
2 Seated Rope Pulls
3 Strict Pull-ups + 3 Knees to Elbow
4 Kipping Pull-ups + 4 Knees to Elbow
*(Choose One)

Recovery Time (Max reps)
10-15 minutes of Band Stretches. Foam Roll or Lax Ball etc.

February 19, 2020

WOD: 022019

Metcon (Time)
"Long Haul"
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

*Box: 24/20
*Dumbbell: 50/35

Overtime: Thruster EMOM (Weight)
"Beast Builder"
On the Minute x 7:
Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

February 15, 2020

WOD: 022015

Metcon (AMRAP – Reps)
"Dead Sea"
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

February 14, 2020

WOD: 022014

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Overtime: Handstand Walk Practice (Max reps)
15 Minute Recovery Bike

On the 3-6-9-12:
1 Minute of Handstand Walk Practice

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