WOD: OMG the O-P-E-N, week 4

Feb 20-Feb 25

Monday

Strength/Skill

  • before WOD: workout-specific skill and strategy
  • after WOD: 10′ of instructor-led flow

HB Total 2.0

Every minute, on the minute, for 10 minutes:

  • 5 burpee over bar
  • 5 thruster 95/65

rest 5′

Every minute, on the minute, for 10 minutes:

  • 5 burpee over bar
  • 5 power clean 135/95

same protocol as last week; perfect score= 20. If you miss a round, rest the balance of the minute, and pick it up on the next minute.

 

Tuesday

Strength/Skill

HoneyFall

Teams of 2, waterfall style:

  • 50 wall ball
  • 25 toes-to-bar
  • 50 box jumps, 24/20
  • 25 pull ups
  • 50 sit ups
  • 25 ring dip or push up
  • 50 cal row
  • 25 alternating DB snatch
  • 50 american swing
  • 25 knees to elbow

Wednesday

Strength/Skill

in teams of 2, for 5 rounds, not for time:

  • athlete 1: dumbbell box step over x10
  • athlete 2: beast crawl 20m

switch on completion of the DB box step over

Tori's Lament

5 rounds:

  • AMRAP calorie row in one minute

goal: 35/30 cals. For every calorie you are short of the goal, perform one Turkish get up with 1/4 bodyweight.

cap of 4′ per round.

no rest anymore. BECAUSE TORI

 

 

Thursday

Strength/Skill

pick-a-skill: 20 minutes

your coach will give you drills and tech pointers!

 

21 gun salute

using your best 2k split, add 8 to it. For example: 7:00 2k= 1:45 split. Add 8=1:53.

  • For 21 minutes, every minute, alternate -2, +2 from your goal split.

Using our example:

minute 1: 1:51 split

minute 2: 1:55 split

minute 3: 1:51 split

…and so on.

 

 

Friday

Strength/Skill

4-PM close: Friday Night Lights! 

  • Open heats, time TBD- sign up like a regular class
  • drinks provided!
  • Homestead BBQ on site!
  • Workout at night, get points for your Intramural Team!

Daytime- 17.1 dependent; evening: 17.1

17.1

  • For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in.

Saturday

Strength/Skill

rep-for-rep

in teams of 2:

  • athlete A does 50 wall ball while B does 50 ring row; switch on completion of both.
  • athlete A does 50 KB swing while B does 50 calorie row; switch on completion of both.
  • athlete A does 50 push up while B does 50m of beast crawl; switch on completion of both.
  • athlete A does 30 deadlift (155/115) while B does 30 calorie ride; switch on completion off both.

Monday

Strength/Skill

  • before WOD: workout-specific skill and strategy
  • after WOD: 10′ of instructor-led flow

All 'bout them cals, boss

5 rounds of 3 minutes:

  • 10 squat clean 185/135
  • 10 burpee over bar
  • AMRAP calorie row, bike, or ski

rest 3′ after each round

score: total cals

 

 

Tuesday

Strength/Skill

Every 3′, for 30:

pause back squat x5, with at least 55% of your last “heavy”

4-8 chest-to-bar pull ups

 

Baby Burner

  • 3x 60″ air bike sprint, for total cals.

rest up to 3′ after each.

Wednesday

Strength/Skill

in teams of 2, for 5 rounds, not for time:

  • athlete 1: dumbbell box step over x10
  • athlete 2: beast crawl 20m

switch on completion of the DB box step over

Tori's Lament

5 rounds:

  • AMRAP calorie row in one minute

goal: 35/30 cals. For every calorie you are short of the goal, perform one Turkish get up with 1/4 bodyweight.

cap of 4′ per round.

no rest anymore. BECAUSE TORI

Thursday

Strength/Skill

pick-a-skill: 20 minutes

your coach will give you drills and tech pointers!

21 gun salute

using your best 2k split, add 8 to it. For example: 7:00 2k= 1:45 split. Add 8=1:53.

  • For 21 minutes, every minute, alternate -2, +2 from your goal split.

Using our example:

minute 1: 1:51 split

minute 2: 1:55 split

minute 3: 1:51 split

…and so on.

Friday

Strength/Skill

4-PM close: Friday Night Lights! 

  • Open heats, time TBD- sign up like a regular class
  • drinks provided!
  • Homestead BBQ on site!
  • Workout at night, get points for your Intramural Team!

Daytime- 17.1 dependent; evening: 17.1

17.1

  • For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in.

Saturday

Strength/Skill

rep-for-rep

in teams of 2:

  • athlete A does 50 wall ball while B does 50 ring row; switch on completion of both.
  • athlete A does 50 KB swing while B does 50 calorie row; switch on completion of both.
  • athlete A does 50 push up while B does 50m of beast crawl; switch on completion of both.
  • athlete A does 30 deadlift (155/115) while B does 30 calorie ride; switch on completion off both.

Tuesday

Strength/Skill

mini 12.2, not for time:

  • 75/45# snatch, 30 reps
  • 135/75# snatch, 20 reps
  • 165/100# snatch, 15 reps

practice barbell cycling/rep schemes/weight changes.

Thursday

Strength/Skill

Saturday

Strength/Skill

clean and jerk barbell cycling:

  • 95/65#, 30 reps
  • 135/95#, 20 reps
  • 185/135#, 15 reps

not for time. Work on barbell cycling, weight switching, and rep schemes.