WODS: Feb 3 – 9

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How To Be Successful

Our weekly program will make you fitter. You’ll be stronger, better conditioned, and feel a whole lot better in your body.

As you become highly fit, you might develop highly specific fitness goals. To reach those type of goals, please contact Madoc or Scott to have a free consultation on how personalized training can help you.


A: Deadlift, 10×2@31×1, R90″, 75% of 1 or 3RM

B1: Wide Grip Weighted Pull Up, 4×3-5, R60″
B2: Ring Dip, 4×5-10, R60″

C: 3 rounds
2x Pronated Wrist Roller
2x Supinated Wrist Roller
5 Cuban Press with Plates against wall (hips/small of back/shoulders/head all against wall)


A: With a partner, for time
Set stations 40 feet part
Station 1 is Kettlebell Swings, 30 Swings
Station 2 is Heavy Rope Single Unders, 100 Skips
Each Partner much complete 5 rounds at each station. Partners switch stations (run) when both have completed the reps for that station.
At the end of 5 rounds, partner run 800m to finish.


A: 10′ AMRAP
in 10′ aim for
20-50 L-Sit Chinups
40-100 Pushups
Scale according to ability. Whatever version you start with should the version you end with.

B: 3 rounds
5-15″ Knuckle Under Bar pronated hang (or longer if you can)
10 Dolly Reverse Rollout
10 KB Goblet Squat @3030, 1/4+ BW


A: 8 Rounds, 15″ AMRAP/30″ Rest
Round 1-4
Rotational Medball Slam
Box Jump
Battle Rope Alternating Waves

Round 5-8
Wall Ball
Toes to Bar
Walking Lunge
C2 Bike Erg


A: Clean & Jerk, review and build to a heavy 1 in 20′.
B: Clean & Jerk, 2×10′ EMOM, 75% of “A”
C: 3 rounds
10 Barbell Wheel-Out
10 Knees to Elbows


Toughest CF workout ever?

For time, all with 70lb/53 lb KB:
21 Turkish Get-Ups L
50 KB Swings
21 One Arm OH Squats L
50 KB Swings
21 One Arm OH Squats R
50 KB Swings
21 Turkish Get-Ups R


For total time:
Run 800m, then

7 rounds:
5 Burpees to 6” touch
7 T2B
9 Wallballs

then, Run 800m


Gymnastics 1
A: 5-10′ Skill review, MU and Handstand walking
B: 4 rounds, 20′ time cap
3 Muscleups, or 5 Seated Muscle Up drills or 9/9 Pullup/Dips
10/10 Wall Runs or 10m Handstand Walking
10 Hollow Body Rocks (or 30″ Face Up Sorenson Extension)
10 Superman Rocks (or 30″ Sorenson Extension)
C: 3 rounds
30″ Feet Elevated Pushup Plank against wall (set feet against wall at shoulder height)
30″ Inverted Plank
10/10 Side Plank Leg Lift
30″ Hanging L-Sit”
Gymnastics 2
A: Wrist Prep, 5′, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm A/T/Y Flick Water 30/30/30
B: Torso/Shoulder Prep, 6′, 3x
Pike Seated Max OH Reach 30″
Wall Slides, 10
Wall Angels, 10
Hollow Hold 30″
C: Inversion Work, 3x, do free standing/with spotter if possible
30-60″ inversion
5m HS Walk or 10/10 Wall run
10 Tuck Up/Down
5/5 Lateral block climb/walk


Conditioning 1
A: 10′ Aerobic Prep, RPE 5-6, nasal breathing
B: 20-25 Rounds any Erg
15″ RPE 8 (HR Zone 4)
60″ RPE 5/6 (Recover to HR Zone 2/3 in this time)
If using HR monitor, complete as many rounds as possible with complete recovery in the 60″. If you fail to recover inside the 60″ after 15 rounds, you are done.
C: 10′ Recovery

Conditioning 2
A: 10′ Aerobic Prep, RPE 5-6, Nasal Breathing Only, immediately into
B: 12′ Time Trial for distance (any erg, use the same one you warmed up on).
C: 10′ Cooldown, RPE 4-5.

Daily Warm up

General body warm up if you are early to class.

Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

Daily Cool down

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Rollout bottom of foot/calf.
Supine Psoas/Hip Flexor stretch over roller

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