WODS: Sept 16 – 22

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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: Clean and Jerk, review and build to a heavy 1
B: 5 rounds for load, start at 65-70% of “A”
Each round is 5 reps of the following complex
Front Squat
Push Press
Front Squat
Push Press


A: Rope Climb Review, 5-10′
B: 4 rounds
2 rope climbs or 10 Rope Hanging Knees to Elbows
10 Medball Pushups
10 Hollowbody Medball Pullups
10/10 Split Stance Wallballs


A: Deadlift, build to a heavy 3 in 15′ with best form, trap bar or BB.
B: 3 rounds
10 Seated Box Jump ups to mid thigh+
5/5 1 arm KB Clean/Press/Thruster


A1: Squat, 10,9,8,…,3,2,1, @21×1, R30″
Best form with Specific load
Goblet Squat, 1/4 BW+ total
Double KB/DB Front Rack Squat, 1/2BW+ total
BB Front Squat, 3/4BW+
BB Back Squat, 1xBW+

A2: Kneeling DB/KB Strict Press, 1,2,3…,8,9,10, R30″

B: 3-4 rounds
30″ Superman Pushup Plank
10 Hanging Knee Lifts with medball between knees
5/5 KB Plank pull through


A: 100 KB Swings for time, 4′ cap
B: 4 rounds, 15″ between each station
10 Wide Stance Goblet Good Morning, 20-30% DL 3RM
5 GHD Raise (upscale by hugging plate to chest)
10 RDL, 60% DL 3RM
10 BB Hip Thruster
C: Double KB Front Rack Hold for time, 3′ goal, 1/4BW per hand.


A. Run 400m x 2/rest 2:1

B. Old School “Dirty 30”
30 Squats
30 Situps*
30 KB Swings 53/36 lb
30 Box Jumps 20”
30 Burpees
30 Wallballs 20/14 lbs to 10’/9’

*we don’t like or do situps often. But, you also should be able to do a few on a very occasional basis…

C. Thruster: 3 x 3,2,1; rest 2 min


A. Backwards Uphill Sled Drag: 2-3 x 1 trip for max load; rest to full recovery.
note-outside unless raining!!

B. 12 min AMRAP:
12 cal Row (or other erg)
10 T2B
gym length DB Walking Lunge

C. 4 min AMRAP w/partner:
P1 – 5 Strict HR Burpees
P2 – Front Plank while partner works


Gymnastics 1
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

Gymnastics 2
A: wrist/shoulder prep, 3x, 5′ cap
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5/5 Block Climbs


Conditioning 1
A: 10′ Aerobic Prep
B: 5 rounds for time
Row 500m
15 DB Clean
10 DB OH Squat
5 Burpees

Conditioning 2
A: Aerobic Prep
B: 15-20 Rounds any Erg
10-15″ RPE 7/8 (HR Zone 3/4)
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

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
Lunge/Hip Extension/Psoas Stretch (couch stretch), 60″/60″

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