WOD-
Front squat capacity 5:00
:12 front squats 115#(75#) Aim for 6 reps minimum
:48 of slow air squats
*Front squats are from the rack or the ground. Your choice
Rest ~ 4:00 then:
With a 4:00 clock
Run 200 meters
20 Eye level kettlebell swings 53#(35#)
10 Push ups
2 Wall walks
With remaining time, as many reps as possible of
Toe to bar
Rest 2:00 x 5 Rounds
WOD-
Strict pull up capacity 5:00
:12 strict pull ups (Aim for 4 reps minimum) (Mod with ring rows)
:48 of banded pull down. (Attach a band on the pull up bar, sit on the ground and slowly
pull down for :48
Nicole Alt’s birthday WOD:
Row 329 Meters
17 Pull ups or ring rows
Row 329 Meters
17 Sandbag over the shoulder (Pick your own #)
Row 329 Meters
17 GHD or Ab mat sit ups
Row 329 Meters
17 Dumbbell hang power cleans 40#(25#)
Row 329 meters
17 Dumbbell shoulder to overhead 40#(25#)
Row 328 meters
50 Burpees
Nicole Alt 1/17/1973 = 50 years old
WOD-
Pre WOD:
5:00 midline capacity
:15 of tuck ups
:15 tuck up hold
:30 slow and controlled leg raises
Open Workout 17.5
10 Rounds for time of
9 Thrusters 95#(65#)
35 Double unders
30:00 time cap
WOD-
Every :90 x 10
2 Dead Stop Deadlifts
*No touch and go for today’s reps
**Build over the 10 sets to a heavy to form 2 rep dead stop deadlift
Rest ~ 3:00 then,
Every :90 x 10
1 Power clean and jerk
*Start at ~80% of last week’s 2 rep and build to a heavy to form single
Rest ~ 3:00 then,
As far as possible in 6:00 of
1 Deadlift 135#(95#)
1 Power clean 135#(95#)
1 Bar facing burpee
2,2,2,3,3,3,4,4,4
*Continue until the 6:00 is up
WOD-
Pre WOD:
Wallball capacity
With a 5:00 running clock
:20 of Wallballs
:40 of Thrusters with a light medball
WOD:
With a 25:00 clock
As many bench press at a weight of your choosing
*Every time you break:
Row 500 meters
Score is total weight lifted.
Example: If I choose 100# and do 100 reps over the 25:00,
My score for the board is 10000.
WOD-
5 Rounds for time of
5 Devil’s press (Pick#)
10 Meter walking lunge step with dumbbells in farmer carry
5 Devil’s press
2 x 10 meter lateral shuttle sprints
10 Calories on the bike, rower, or ski erg
WOD-
With a partner, as many rounds as possible in 20:00 of
10 Push press 115#(75)
10 Kettlebell swings 53#(35#)
10 Box jumps 24″(20″)
1 partner will do a complete round while partner 2 bikes for calories, then
partner 2 will do a full round, while partner 1 bikes.
Scores = total rounds and total calories on the bike
*Use rowers or ski ergs if the bikes are taken
WOD-
As many rounds as possible in 25:00 of
10 Single arm dumbbell hang power clean right arm 40#(25#)
2 Rope climbs
10 Single arm dumbbell hang power clean left arm 40#(25#)
4 Strict ring dips
10 Ring rows
8 Push ups
WOD-
12:00 to build to a 2 rep overhead squat
*Try to build to 80 – 90 % of overhead squat weight from 12/22/22
Rest ~ 5:00 then,
Every 1:30 x 10 sets
1 Power snatch + 1 Overhead squat
*Can add # each round or use lighter weight and focus on technique
Post WOD:
3 – 5 rounds for quality of
10 Bulgarian split squats (5 per leg)
10 RDL’s with dumbbells
*Pick # for both
WOD-
Open Workout 15.3
As many rounds as possible in 14:00 of
7 Ring muscle ups
50 Wallballs 20#(14#) 10′(9′)
100 Double unders
