WOD 7/22

For time:
3 rounds

15 partner deadlifts @ 185 / 125 / 95
30 partner wall ball -each ‘shot’ to the target is one rep- (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
30 American kettlebell swings -one partner at a time- @ 24K / 16K / 12K
30 burpees over partner
800m run together

Scaling Guide:
– 24 – 32 minutes, about 9 min per round. – Scale Up: 155/225 bar. Partner planks while burpees are being done over them

WOD 7/21

A. 12:00 EMOM
Min 1 – 2 Front Box Squat @ 60-70%
Min 2 – 4 Strict Pull-ups (add weight or bands as needed)

*Sets across for both exercises

B. For Time:
12 shoulder presses @ 95 / 55 / 35
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run

*time recorded

Scaling Guide:
– 4 – 7 minutes.
– Scale Up: barbell weight 75/115lb

Optional ‘Cash Out’:
5:00 AMRAP
30s plank
25 cal row

WOD 7/20

A. Skill Practice Warm Up: Spend 8-10 minutes working up to a challenging (80-90%) power clean

B. “The Chief”
Repeat for a total of 5 cycles (five, 3 minute AMRAPs):

Max rounds in 3 minutes of:
3 Power Cleans @ 135 / 95 / 55
6 Push-ups
9 Squats
Rest 1 minute
*For each cycle start where you left off. Log total rounds
*Total rounds + Reps recorded
*PreTest, Light
*Compare to 12/4/2013

About “Chief”:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Scaling Guide:
– 16-28 rounds, about 4-5 rounds per 3 minute ‘cycle’.

WOD 7/19

A. Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.


B. 14:00 E202
2 Squat Snatch or Muscle/power snatch to overhead squat
*weight recorded

C. In 7 minutes.
500m Row then max rounds:
8 dumbbell ground to overhead – two dbs – @ 45 / 30 / 15
Ring dips @ 6 / 4 / 6 ring push-ups

Scaling Guide:
– 3 – 6 rounds, about 1:20 per round after the row.

– Scale Up: 4/2 ring muscle ups instead of ring dips.

Compare to: June 16, 2016  

Optional ‘Cash Out’:
5:00 AMRAP
5 pull ups
12 lunge steps
100m run

WOD 7/18

A. Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps build up to  80-90% effort.

B.20:00 AMRAP
400 M Run
100 Single Unders
500 M Row
20 Step-ups / leg @ 20/12/6
*rounds recorded

Optional ‘Cash Out’:

4 Round
8 toes to bar
8 Burpees

WOD 7/17

A.Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.

B. 14:00 EMOM
Min 1 – 1 Front Box Squat  @ 60-70%
Min 2 – 3 Strict Pull-ups (add weight or bands as needed)

*Sets across for both exercises

C. 8 minute AMRAP
Chest-to-Bar Pull-up @ 12 / 8 / 8 Ring row
12 Front squat @ 135 / 85 / 55
40′ bear crawl
*Rounds  recorded
*Compare to: February 9, 2017

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.


Optional ‘Cash Out’:
4:00 AMRAP
10 push-ups
15 Russian Kb swings

WOD 7/15

30 minute AMRAP

Teams of 3
400m Bumper Plate run
– 2 Plates shared, runs together-  @ 45s / 25s /15s
60 Wall balls @ 20lb/10ft,14lb/9ft,10lb/8ft
60 jumping chest-to-bar pull-ups
60 ring push-ups
60 dumbbell thrusters @ 45 / 30 / 15
60 DB snatches @ 45 / 30 /15
60 Bumper Plate Burpees @ 45s / 25s /15s (2 people can work at a time)
*all movements are done one person working at a time except runs and bumper plate burpees.
*round + reps recorded

WOD 7/14

A.Skill Practice Warm Up:
7:00 EMOM
3 BB single leg deadlifts on each leg

B. For time
5 rounds for time of:
15 Deadlifts @ 185 / 125 / 85
15 Toes-To-Bar
*time recorded
*18:00 Time Cap

Scaling Guide:
– 8 – 16 minutes, about 2:30 per round.
– Scale TTB 8 reps / round
– Scale up: 155/225lb bar and 7 bar muscle ups.

WOD 7/13

A. Skill Practice Warm Up:
Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.

B. For time.
5 Rounds (scale: 4 Rounds)
12 front squat @ 135 / 85 / 55
12 Hand release push-up
24 wall ball  @ 20lb/10ft, 14lb/9ft, 10lb/8ft,
200m run
*time recorded
*30:00 Time cap

Scaling Guide:
–  17 – 24 minutes, about 4 min per round.
– Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)

WOD 7/12

A. In 20:00 Find a 1RM Split Jerk
*Weight Recorded

B. In 9:00
Row @ 1200m /1000m / 800m
then max rounds with the remaining time:
10 push press @ 135 / 85 / 65
40′ SA OVHD DB lunge @ 45 / 30 / 15
15 sit-ups
*Rounds recorded

Scaling Guide:
–  2 – 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after.
– Scale Up: 165/105 push press, 35/50lb db (or kb) walking lunge, 15 GHD sit ups

Optional ‘Cash Out’:
4 Rounds
10 goblet squats
10 Russian Kb swings
5 burpees

Image may contain: text

Page 1 of 31212345...102030...Last »