WOD - Class Programming
Friday, August 8
“I attribute my success to this: I never gave or took any excuse.”
—Florence Nightingale
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1-2 minutes of easy jogging, biking or rowing
30 reps of jump rope, you choose the style
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 push-ups (slowly increase the difficulty: knee push-ups in round one; regular push-ups in round two and tempo push-ups in round three - try the tempo scheme you will use in the workout)
Strength/Skill
After WOD, if time:
Superset:
Dumbbell Chest Fly 12-12-12
Athlete Instructions
8-12 reps.
Note: this can be performed on a flat or inclined bench.
Movement Demos
Dumbbell Pull Over 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
For quality:
12 Strict Chest-to-bar Chin-ups
12 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
11 Strict Chest-to-bar Chin-ups
11 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
10 Strict Chest-to-bar Chin-ups
10 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
9 Strict Chest-to-bar Chin-ups
9 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
8 Strict Chest-to-bar Chin-ups
8 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
Athlete Instructions
Tempo Push-ups- 6-2-X-0
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling
Thursday, August 7
“Grant me courage to serve others; For in service there is true life.”
—Cesar Chavez
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
:45/:15 of the following (x2)
Good mornings
Samson lunge
Inchworm
Scorpion/Starfish
Plank toe touches
Strength/Skill
Deadlift:
15 min to find a heavy single rep for the day.
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Wednesday, August 6
“Boredom is a lack of crazy. It’s a lack of creativity. Invention. Innovation. If you’re bored, blame yourself.”
—Katelyn S. Irons
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
3 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
30 seconds of jump rope or jumping jacks
8-10 hip and back extensions
8-10 box step-ups (you choose the height)
8-10 squats (squat therapy style)
1 x Clean/Jerk warm-up with empty bar (45/35)
Strength/Skill
Part A) For quality:
20 Box Jumps, pick height
Movement Demos
Part B) Hang Squat Clean & Jerk 5-3-1-5-3-1-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5s- 70% 1RM full clean and jerk or more
3s- 80% 1RM full clean and jerk or more
1s- 90% 1RM full clean and jerk or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
5s- 55% 1RM full clean and jerk or more
3s- 65% 1RM full clean and jerk or more
1s- 75% 1RM full clean and jerk or more
Movement Demos
WOD
Sled push/pull: 3 x 1 min / 1 min
1 min of work followed by 1 min of rest for 3 intervals.
Score is the total reps performed in all of the intervals.
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Scale to Overhead Hold
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Tuesday, August 5
“There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all human beings. You could be anyone if you put in the time. You will reach the top, and that’s that. I am not talented, I am obsessed.”
—Conor McGregor
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
10 sit-ups, hollow rocks or v-ups
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
(after WOD, if time)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Movement Demos
WOD
For time:
5 Rope Climbs, 15 ft (x3 rope lowers, x4 pull-ups)
50 Hollow Rocks
Air Bike, 2500 m
4 Rope Climbs, 15 ft
40 Hollow Rocks
Air Bike, 2000 m
3 Rope Climbs, 15 ft
30 Hollow Rocks
Air Bike, 1500 m
2 Rope Climbs, 15 ft
20 Hollow Rocks
Air Bike, 1000 m
1 Rope Climb, 15 ft
10 Hollow Rocks
Air Bike, 500 m
Athlete Instructions
For time, or not.
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 4
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
—Winston Churchill
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
X 2-3 rounds
2 minutes of rowing, biking or jogging (roughly 50% of your max effort)
20 seconds of lateral banded steps
8-10 barbell bent over rows, empty bar
4-5 inchworm push-ups (see video below)
Strength/Skill
Superset:
Barbell Glute Bridge 10-10-10
Athlete Instructions
3 sets of 5-10 reps.
Movement Demos
WOD
Each for time:
Row: 5x 500 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike.
Goals
Super Fitness Robot time / rounds:
Men- 1:40 or less per 500m
Women- 1:55 or less per 500m
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 2:00 or less per 500m
Women- 2:20 or less per 500m
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Glute Stretch
Hold 1-2 minutes per side.
Sunday, August 3
“It is easier to build strong children than to repair broken men.”
—Frederick Douglass
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
6-8 hip & back extensions
10 air squats (squat therapy style) (see video below)
5-7 overhead squats, with 2 seconds pause in the bottom position of the squat
Strength/Skill
Sots Press 8-8-8-8
Scale to behind-the-neck snatch grip press or shoulder press
Movement Demos
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading.
Movement Demos
WOD
3 rounds for time of:
Bike, 1800m
15 Overhead Squats, 95/65 lbs
Athlete Instructions
For time, or not.
Other Equipment Conversions: 600m of running, 750m row
Goals
Super Fitness Robot time / rounds:
Men - 13:30 or less
Women - 16:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 21:00 or less
Women - 24:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, August 2
“Do not go gentle into that good night/Old age should burn and rave at close of day; Rage, rage against the dying of the light.”
—Dylan Thomas
Community WOD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile
Partner Version
Run 1 mile together
Row 3000m (alternate every 500m)
Run 1 mile together
Friday, August 1
“In every good marriage, it helps sometimes to be a little deaf.”
—Ruth Bader Ginsburg
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 sets, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 box jumps (moderate height)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box jumps are NOT for time. Focus on explosive power.
Back Squat 2-2-2-2-2-2-2
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM or higher
Movement Demos
WOD
In 10 mins, for max reps of:
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
max reps in remaining time
Power Snatch 75/55
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, July 31
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
—David Brinkley
Warm-up
AMRAP 10’, of:
1 minute of biking, rowing or jogging
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 push-ups
Strength/Skill
A)
50 Dips
Athlete Instructions
For time, or not.
Any style.
Movement Demos
B)
50 Pull-ups
Athlete Instructions
For time, or not.
Any style.
WOD
Untimed buy-in:
12 L/12 R Single Arm Dumbbell Press, pick load
Athlete Instructions
Dumbbell / Kettlebell
Movement Demos
Then, for time:
50/35 Air Bike Calories (Go fast. Hang on. This is gonna hurt.)
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Wednesday, July 30
“Most people give up just when they are about to achieve success. They quit on the one-yard line. They give up at the last minute of the game, one foot from a winning touchdown.”
—H. Ross Perot
Warm-up
Not for time:
2 minutes of jogging, biking or rowing
10 m high knees
10 m butt kicks
30 seconds of jumping jacks or jump rope
10 m of walking lunges
10 sit-ups
90 seconds of jogging, biking or rowing
10 m high knees
10 m butt kicks
30 seconds of jumping jacks or jump rope
10 m of walking lunges
10 sit-ups
1 minute of jogging, biking or rowing
Strength/Skill (Superset)
Landmine Twist 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
8-12 reps
Movement Demos
Hang Squat Clean 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
5 rounds for max reps of:
12 L/12 R Weighted Reverse Lunges, pick load
max rep Jump Ropes, 1 min
Farmer Carry, pick load, 100 m
max rep Shuttle Runs, 10 m, 1 min
25 AbMat Sit-ups
Athlete Instructions
This workout should be completed not for time. Athletes are only counting jump rope and shuttle run reps.
1 minute of 10 m shuttle run- 180 m or more per minute
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.
Tuesday, July 29
“There are two days in the year that we can not do anything, yesterday and tomorrow”
—Mahatma Gandhi
Warm-up
3 minutes of rowing, biking or jogging
-then-
3-4 rounds, not for time, of:
20 jumping jacks
20 m bear crawl
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 shoulder presses
5 push presses
Strength/Skill
Superset:
Deadlift 12-12-12
Movement Demos
Bench Press 12-12-12-12
Movement Demos
WOD
21-15-9 reps, for time of:
Push Press, 65% 1RM
Chest-to-bar Pull-up
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, July 28
“Don’t live the same year 75 times and call it a life.”
—Robin Sharma
Warm-up
3 rounds, NTE 10:00, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral banded steps
10 box step-ups, you choose the height (feel free to do box jumps in round two and three)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 hanging knee raises OR V-ups
Strength/Skill
After WOD, Superset:
3 rounds of
Plank Hold, 1:30
Movement Demos
Zottman Curls x 14-20
Movement Demos
WOD
9 rounds for time of:
12 Dumbbell Power Snatches, 50/35 lbs
Run, 100 m
8 Box Jumps, 24/20 in
6 Toes-to-bars (Knee Raises/V-Ups)
Athlete Instructions
For time, or not.
Other Equipment Conversions: Replace each 100m of running with 300m on the Echo Bike, 125m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
17:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
25:00 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, July 27
“Success is a journey, not a destination. The doing is often more important than the outcome.”
—Arthur Ashe
WOD
Complete as many rounds as possible in 40 mins of:
Row, 1000m
1 Seated L-Sit Rope Climb, 15 ft
Sub with 2 legless rope climb, 3 rope climbs, or 10 pull-ups
Athlete Instructions
L-sit rope climbs begin seated on the floor. The L-sit position is maintained on the ascent. Feet are used on the descent.
Other Equipment Conversions
2400m on the Echo Bike, 800m run
Goals
Super Fitness Robot time / rounds:
8 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
6 Rounds or more
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Saturday, July 26
“If everybody loves you, something is wrong. Find at least one enemy to keep you alert.”
—Paulo Coelho
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Will will be at this morning’s Community WOD to throw down with us! Feel free to come meet him and ask any questions of the event, if interested.
WOD
“Bowen”
Individual Version:
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/36)
20 Box Jumps (24/20 in)
For the kettlebell thrusters, do 7 per arm (14 total) per round.
Partner Version:
AMRAP 40
Any Split
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Friday, July 25
“Success, they taught me, is built on the foundation of courage, hard work and individual responsibility. Despite what some would have us believe, success is not built on resentment and fears.”
—Susana Martinez
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
2 rounds, not for time, with an empty barbell, of:
3 deadlifts, starting from mid-shin
3 hang muscle cleans, starting from just above the knees
3 front squats
3 hang squat cleans, starting from just above the knees
3 squat cleans, starting from mid-shin
3 shoulder presses
3 push presses
3 push jerks
3 squat clean and jerks, starting from mid-shin
Strength/Skill
3 RFQ
10-20 Renegade Row
10R/10L Kneeling Keg Lift
2x 100’ OH/Front Rack Carry (one kb overhead/one kb front rack - switch hands at 100’)
WOD
For time:
30 Squat Clean & Jerks, 60% 1RM
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
13:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Thursday, July 24
“Normality is a paved road: It’s comfortable to walk, but no flowers grow on it.”
—Vincent Van Gogh
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Strength/Skill
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
L-Sit Hold:
Accumulate 2 min.
WOD
CrossFit Open 20.1
10 rounds for time of:
8 Ground-to-Overheads, 95/65 lbs
10 Bar Facing Burpees
15 min cap
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Wednesday, July 23
“It’s easy to do nothing, but your heart breaks a little more every time you do.”
—Mark Ruffalo
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150mt run)
15 m high knees
15 m butt kicks
6 kettlebell russian swings, moderate load
Strength/Skill
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed
by 3 mins of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men - 24 cals per minute
Women - 17 cals per minute
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 12 cals per minute
Women - 8 cals per minute
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Tuesday, July 22
“I remind myself every morning: Nothing I say this day will teach me anything. So if I’m going to learn, I must do it by listening.”
—Larry King
Warm-up
2 rounds, not for time, of:
3-5 front squats with empty bar
3-5 push-presses with empty bar
3-5 thrusters with empty bar
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
8 mins for quality of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
WOD
For time:
3 rounds of:
15 Push Press, 95/65 lbs
15 Wall Balls, 20/14 lbs
-- then --
Rest 5 mins
-- then --
3 rounds of:
15 Wall Balls, 20/14 lbs
15 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Press and Wall Ball shots - 4:00 or less
Wall Ball shots and Pull-ups - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Press and Wall Ball shots - 6:00 or less
Wall Ball shots and Pull-ups - 5:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, July 21
“Wanting to be someone else is a waste of who you are.”
—Kurt Cobain
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
30 seconds of jumping jacks
8 box step-ups and step-downs
5-7 hip & back extensions
20 seconds of banded steps forward and backward
10 glute bridges, one second pause at the top
10 deadlifts, empty/light barbell
30-45 seconds of foam rolling your back
Strength/Skill
Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50-40-30-20-10 reps, for time of:
AbMat Sit-up
Double Under (100 Singles)
Walking Lunge
Double Under (100 Singles)
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Sunday, July 20
“The greatest lesson that I learned in all of this is that you have to start. Start now, start here, and start small. Keep it Simple.”
—Jack Dorsey
Strength/Skill
After WOD, optional:
Superset:
3 RFQ
Russian Twist x 20
Push-Ups x 10-20
(use deficit or ring push-ups to increase difficulty, if needed)
WOD
Individual Version:
Every 8 mins for 24 mins do:
Row, 1000/800 m
15 Lateral Burpee Over Rowers
30 Wall Balls, 20/14 lbs, 10/9 ft
Partner Version
AMRAP 30
Any split of work
Athlete Instructions (for the individual version)
Stimulus and Strategy
Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.
Scaling
Reduce the distance on the rower. Reduce the loading of the wall-ball shots.
To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.
In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.