Locker WOD winner: Casey
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 WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press w/ a :03 pause at the top – Use an empty bar or light load. 1 set: :30 row 3 Wall Walk w/ a :03 hold at the top 10 Pushups 1 set: :30 row :30 Handstand 10 piked push-up :30 Hollow Hold 10 jumping ring dips 2 sets: :20 row (moderate pace) 5 Handstand Pushup :20 row (moderate pace) 5 Ring Dips NOTES
Pre-workout: 4 sets: :20 ring-dip hold (top) – Rest :10 :20 ring-dip hold (bottom) – Rest :10 RX 3 rounds for reps: 1:00 Handstand Pushup 1:00 Farmer Walks hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 Ring Dips 1:00 DB Front Rack Carry hold – Choose your own loading for DBs. INTERMEDIATE 3 rounds for reps: 1:00 piked push-up 1:00 DB farmer carry hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 banded ring dips 1:00 DB front rack hold – Choose your own loading for DBs. BEGINNER 3 rounds for reps: 1:00 Dumbbell Shoulder Press - Floor 1:00 DB farmer carry hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 foot assisted ring dips 1:00 DB front rack hold – Choose your own loading for DBs. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 25 min 6 rounds for time: 10 Burpee Box Jump (24/30-in) 800/1,000-m Assault Bike Stimulus & Goals
Workout 3: 15 min 3 sets: 8 x (1 Single-Leg Deadlifts + 1 single-leg KB step-back lunge)/leg 10 GHD Back Extension – Rest :30 between legs/ movements & 2:00 between sets. NOTES
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 10 PVC Pass-throughs
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 Warm Up:
1 set: 10 alternating Samson stretches 10 alternating Plank reach-throughs 10 alternating Scorpion Stretch 10 Good Mornings (unloaded) 1 set: 30 Jumping Jack 10 Air Squats 30 skier jacks 10 alternating Lunge 30 mountain climbers 1 set: 10 Staggered Stance Good Mornings / leg (empty barbell) 10 Sumo Deadlift High Pull (empty barbell) 10 alternating Weighted lunge (empty barbell) 1 set: Focus on the back position in the set-up and sitting up tall on the rower. 20 pulls Row (easy pace) 10 single-arm KB suit case deadlift / arm 1 set: Focus on driving the heels down and standing up fast to create momentum behind the KB. 20 pulls on the rower (moderate pace) 5 single-arm KB swings / arm 1 set: Focus on pulling the chest up away from the KB as the athlete is swinging. 20 pulls on the rower (fast pace) 5 single-arm KB swing / arm 1 set: 5 single-arm KB swing / arm 20 pulls on the rower 10 alternating barbell lunges (workout weight) RX AMRAP 20: 10 Russian single-arm KB swings, right (35/53 lb) 10 Russian single-arm KB swings, left 250-m Row 10 Weighted lunge, right (65/95 lb) 10 barbell lunges, left INTERMEDIATE AMRAP 20: 10 single-arm KB swings, right (26/35 lb) 10 single-arm KB swings, left 250-m row 10 barbell lunges, right (55/75 lb) 10 barbell lunges, left – KB swings to eye level. BEGINNER AMRAP 20: 10 single-arm KB swings, right (18/26 lb) 10 single-arm KB swings, left 250-m row 10 barbell lunges, right (35/45 lb) 10 barbell lunges, left – KB swings to eye level. Competition: Rest Day Stretching: Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side  WARM-UP
2 sets: 50 Single-Unders 15 Air Squats 10 alternating Plank reach-throughs 2 sets: :30 Double Unders 10 Burpees 2 sets: 30 double-unders 5 Pushups to down dog NOTES
Pre-workout: For total time: 800-m Run – Rest 1:00 400-m run – Rest :30 200-m run RX 5 rounds for time: 75 Double Unders Pushups INTERMEDIATE 5 rounds for time: 1:00 double-unders 25 push-ups BEGINNER 5 rounds for time: 50 Single-Unders 15 push-ups Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: Today’s Rx Workout 2: 15 min On a 20:00 clock: 5 sets for reps: 0:00-2:00: 250-m Skierg Max Burpees 2:00-4:00: Rest Stimulus & Goals
Workout 3: 15 min For time: 800-m Sled Drag (25/45 lb) NOTES
Stretching: 10 min 1 set: 1:00 lacrosse ball calf roll / leg 1:00 Calf Stretch / side 1/29
RX 5 rounds for time: 75 Double Unders Pushups 1/30 RX AMRAP 20: 10 Russian single-arm KB swings, right (35/53 lb) 10 Russian single-arm KB swings, left 250-m Row 10 Weighted lunge, right (65/95 lb) 10 barbell lunges, left 1/31 RX 3 rounds for reps: 1:00 Handstand Pushup 1:00 Farmer Walks hold – Rest 3:00 between couplets. 3 rounds for reps: 1:00 Ring Dips 1:00 DB Front Rack Carry hold – Choose your own loading for DBs. 2/1 RX 7 sets for load: 5 Front Squat 2/2 RX 5 rounds for time with a partner: 30 alternating DB snatches (50/70 lb) 20 Box Jump Over (20/24 in) – Resting partner hangs from the pull-up bar. 2/3 RX For time: 800/1,000-m Row 40 V Ups 600/750-m row 40 v-ups 400/500-m row 2/4 RX AMRAP 13: 8 Deadlift (105/155 lb) 5 Hang Power Clean (105/155 lb) 3 Bar Muscle up  WARM-UP
1 set: 3 hang Snatch High Pull 3 hang muscle snatches 3 Overhead Squat 1 set: 3 low-hang snatch pulls 3 low-hang muscle snatches 3 overhead squats 1 set: 3 snatch pulls 3 Muscle Snatch 3 overhead squats 2 sets: 1 snatch pull 1 Hang Snatch 1 low-hang snatch 1 Snatch NOTES
RX AMRAP 15 with a partner: 60 synchro Situps 40 Box Jumps (20/24 in) 20 Chest-to-Bar Pullups Competition: 85 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 10 min On a 10:00 clock: :20 Assault Bike arms only (hard pace) :20 Assault bike legs only (hard pace) :20 Assault bike arms and legs (slow pace) NOTES
Workout 3: 15 min EMOM 12: Minute 1 | 6 Muscle Up Minute 2 | 2 Rope Climb (15 ft) Minute 3 | 100-ft. sandbag carry (100/150 lb) Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 t-spine foam roll :30 Banded pull aparts  Warm up:
Try the movements and make a plan with your partner . . . if you have one . . . Tag Team Championship Fight Gone Bad 5 Rounds 1 min max Wall Balls 20 / 14# 1 min max Sumo Deadlift High Pull 75 / 55# 1 min max Box Jumps 20 / 18" 1 min max Push Press 1 min max calorie Row 1 min rest If you have a partner that has not been to the gym in the last 6 months you can split the workout however you want. If you don't have such a partner, you will do it by yourself. This is a fund raising WOD for VFW Andrew Pearson post. Throw some bones in the hat.  Warm Up
Row 500m Then… 2 sets: :30 medicine ball Push Press :30 Single-Unders 2 sets: :30 Air Squats to a medicine ball :30 single-unders or double-unders 1 set: :30 medicine ball Thruster :30 double-unders or double-under attempts RX For time: 150 Wall Balls (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 Burpees to a plate. INTERMEDIATE For time: 150 wall-ball shots (10/14 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. BEGINNER For time: 100 wall-ball shots (6/10 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 5 burpees to a plate. Post-workout: Accumulate: 2:00 Plank 2:00 Handstand Competition: Rest Day STRETCHING 3 sets: :30 Samson stretches / leg  WARM-UP
1 set: 1:00 Row 10 alternating Cossack Squat 10 Single-Leg Deadlifts / leg (35/50 lb) 10 alternating Cossack squats 10 Situps 1 set: 10 Dumbbell Clean / arm (35/50 lb) 10 V Ups 10 Dumbbell Push Press / arm 10 Hanging Knee Raises 1 set: :30 row 5 DB cleans / arm (35/50 lb) 10 knees-to-armpits 5 Dumbbell Push Jerk / arm 1 set: :30 row 10 DB clean and jerks (35/50 lb) 5-10 Toes-to-Bar NOTES
RX 18.1 AMRAP 20: 8 Toes-to-Bar 10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb) 12/14 calorie Row INTERMEDIATE AMRAP 20: 8 Hanging Knee Raises 10 single-DB hang clean and jerks (20/35 lb) 12/14 calorie row BEGINNER AMRAP 20: 8 Situps 10 single-DB hang clean and jerks (10/20 lb) 12/14 calorie row Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 20 min 18.1 Workout 2: 35 min For time: 400-m Run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run Stimulus & Goals
Workout 3: 15 min 4 sets for load: 10 Dumbbell lunge 15 weighted Hip Extensions 10 DB Straight Leg Deadlifts NOTES
Stretching: 10 min 1 set: 1:00 barbell forearm mash / side 1:00 double forearm stretch on wall  WARM-UP
3 sets: 1:00 Row :20 Scap Pull up 10 Shoulder Press (building) 5 Seated Box Jump for max-height 1 set: 5 pause Split Jerk 5 split jerks – Use an empty barbell. EMOM 9: 1 pause split jerk + 1 split jerk (20-50%) – Pause in the dip. – Add load once every 3 minutes. 3-4 sets: 1 pause split jerk + 1 split jerk – Build in load to 70-80%. NOTES
RX / Intermediate 4 rounds for reps: 1:00 max Box Steps (20/24 in) 1:00 max calorie Assault Bike – Rest 1:00 between rounds BEGINNER 4 rounds for reps: 1:00 max box step-ups (12/20 in) 1:00 max calorie assault bike – Rest 1:00 between rounds Post-workout: 3 sets: 25 weighted GHD Hip Extension Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min On a 20:00 clock: Build to a 1-rep max Split Jerk NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 5 Back Squat – Use 50% of your 1-rep-max. NOTES
Stretching: 10 min 2 sets: 1:00 saddle stretch 1:00 seated pike stretch  Warm Up:
2 sets: 30 Jumping Jack 10 Bent over row 10 Upright Row 8 Shoulder Press 8 Push Press – Use an empty barbell. 1 set: 10 Bench Press (empty barbell) On a 7:00 clock: 3-5 bench presses (building) – Build to 70-80% of 1-rep-max bench press. RX / Intermediate / Beginner For load: 3-3-3-3-3 Bench Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Push Press Competition: Rest Day Stretching: 1 set: 1:00 child’s pose stretch 1:00 Scorpion Stretch / arm |