Ali’s birthday WOD

With a partner

As many rounds as possible in 24:00 of

9 Deadlifts
9 Hang power cleans
86 Double unders
3 Rope climbs
7 Calories on the rower

*Add weight after every 2 rounds

Weight = 95#(65#) 115#(75#) 135#(95#) 155#(105#) 165#(115#) 185#(125#) 205#(135#)

1 person works, 1 person rests. Split reps however you want.

Every 2:00 x 5
6 Back squats*
*Heavier than 082523

4 Rounds for time of:
10 Goblet squats 53#(35#)
10 Goblet lunges 53#(35#)
10 Box jump overs 24″(20″)
Run 200 meters

Bench Press
5 sets of 8 – 12 reps
Use the heaviest weights you can for a minimum of 8 reps and a max
of 12 reps.

As many rounds as possible in 12:00 of
Row 200 meters
10 Push ups
5 Strict pull ups

Every 2:00 x 6
1 Snatch grip olypic deadlift (Hips lower than conventional deadlift, just like last week’s
clean complex) +
1 Power snatch +
1 Hang power snatch

Add # as long as mechanics are good.

Nancy
5 Rounds for time of:
Run 400 meters
15 Overhead squats 95#(65#)

Compare to 01282022

Gymastic skill work:
Every 1:30 x 6
1 Strict pull up +
1 Strict chest to bar pull up +
1 Kipping pull up +
1 Kipping chest to bar pull up

*Sub 4 strict pull ups with bands or box assistance for the complex

Every 1:30 x 10 rounds
1 Toes to bar
20 Double unders
Max calorie row, bike, or ski erg with time remaining
2 Toes to bar
20 Double unders
Max calorie row, bike, or ski erg with time remaining
3Toes to bar
20 Double unders
Max calorie row, bike, or ski erg with time remaining
4 Toes to bar
20 Double unders
Max calorie row, bike, or ski erg with time remaining

Continue until 10 Toes to bar, 20 Double unders, and max calories

Score = total calories over the 10 rounds.
There is not rest, you will start the next set of toes to bar
on next 1:30

*From CFNE I believe

With a partner or alone

8 Rounds for time of
5 Front squats 115#(75#)
5 Bar facing burpees
5 Push Press 115#(75#)
5 Bar facing burpees
5 Thrusters 115#(75#)
5 Bar facing burpees

Partner 1 starts on the workout, while partner 2 runs 200
meters. When partner 2 comes in from the run, they pick up
where partner 1 left off while partner 1 goes for a 200 meter
run.

If you want to do the workout alone, it will be

4 Rounds for time of
5 Front squats 115#(75#)
5 Bar facing burpees
5 Push Press 115#(75#)
5 Bar facing burpees
5 Thrusters 115#(75#)
5 Bar facing burpees

Every 3:00, Run 200 meters

30:00 Time cap

For time:
50-40-30-20-10
Eye level kettlebell swings
10-20-30-40-50
Calories on the rower
1-2-3-4-5
Wall walks

Post WOD:
3 -5 Rounds for quality of
10-8-6-4-2
Bicep curls with ascending weight dumbbells

Start with 10 bicep curls at whatever weight dumbbells you want.
Once you finish the 10 alternating ( 5 per arm ), put those db’s away and grab the
next # up for 8 alternating. Continue until you’ve done the set of 2 with
the heaviest weight.

Example:
10 @ 20# db’s
8 @ 25# db’s
6 @ 30# db’s
4 @ 35# db’s
2 @ 40# db’s

That would be 1 round. Rest and then repeat for a total of 3 – 5 rounds
for quality

With a partner:

In 10:00 each partner completes:

1:00 Max calories on bike
1:00 Max calories on ski erg
1:00 Max power cleans 115#(75#)
1:00 Max toes to bar

Partner 2 will get on the bike and go for 1:00 without resetting the screen so there is
a running total. Same for ski erg. For the power cleans, as soon as the 1:00 is up,
Partner 2 will start their 1:00. Same for toes to bar. It’s 8:00 of work and you have 10:00
to get all 4 tests done so you have a little transition time to move to the toes to bar from the
power cleans.

10:00 – 12:00 = Rest. Then at the 12:00 mark complete:

4 Rounds for time of:
Calories on bike
Calories on ski erg
Power cleans
Toes to bar

*You will use the total combined scores from the 1:00 tests and do
that for 4 rounds. Break up however you want.

Example:
2:00 Cal bike = 40 cals combined
2:00 Cal ski = 30 cals combined
2:00 Max power cleans = 30 reps
2:00 Toes to bar = 50 reps

The 4 rounds for time would be
40 Cals on the bike
30 Cals on the ski erg
30 Power cleans 115#(75#)
50 Toes to bar

Every 2:00 x 5 sets
5 Front squats*
Aim for the weight from the back squats on 08/25/23

As many rounds as possible in 16:00 of
Run 400 meters
16 Wallballs 20#(14#)
8 Chest to bar pull ups

Bench Press
5 sets of 1 – 3 reps
*Strength focus today. Go heavy and have spotters

3 Rounds for time of:
Row 700(600) meters
20 Dumbbell hang power cleans 40#(25#)
4 Rope climbs