WODS: March 2 – 8

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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: Review and practice Kip Swing, 5-10′.
B1: Pullup, 5×3-5@3131, R60″
B2: Weighted Dip, 5×5-8@2121, R60″
B: Muscle Up Review and Practice, accumulate 30 attempts/reps in 10′

C: For time
Run 400m or Row 500m
40 Air Squats
30 Hanging Knee Raises/Knees to elbows
20 Pushups
10 Pullups


A: 2 rounds, wrist prep
Pronated Wrist Roller
Supinated Wrist Roller
Wrist Pushup Seqeunce

B: 2 rounds, shoulder prep
30″ Seated/Straight Leg Max Overhead Reach
10 Wall Slides
10 Wall Angels

C: 10′ Handsatand review and practice

D: HSPU review and practice, accumulate 25-50 reps/attempts


A: Single Arm KB Clean and Press, review and build to heavy 1 in 15′.
B: 4 rounds
5/5 1 arm KB Clean/press/front squat
20 Box Jumps
100 Heavy Rope Single unders


A: With a Partner, for a toal of 50 burpees each
P1 Plank hold (elbow or pushup) while
P2 does 5 burpees
Medball Mile


A: Back Squat, Build to a heavy 3 in 15′.
B: Back Squat, 5×3, use 100% of “A”, RAN
C: 3 rounds
5-10 GHD Raise
10 Abwheel or Dolly Wheelout
10/10 Single Leg Hip Thrust/Bridge


A. Clean (Power or Squat): warmup, and build to a moderate single.

B. Alt. EMOM for 10 minutes:
min 1 – 10 KB Swings* + 6 Bar Facing Burpees + 1 Clean
min 2 – rest/change your weight

*53lbs m/36lb w

Score is total weight lifted over the 5 attempts.

C. 3 rounds:
3/3 Hanging Windshield Wipers
20-30 sec L-Hang
5/5 DB Renegade Rows @3030 tempo


“Hard Cindy” – AMRAP in 20 min:

5 Wtd. Pullups 35/25 lbs
10 Pushups w/feet on Box 30”/20”
15 Plate Holding Squats 45/25 lbs


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: 15-20 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
B: 3 rounds
Run 400m
15 Hang Power Cleans, 1/2 BW
15/15 Mountain Climbers
C: 10′ Recovery

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
Wrist extension and flexion stretches

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