WOD

Skill

“Double under skill practice
Every minute for 12 minutes (4 rounds):
Min 1: penguin hops w/ double hip taps 15 seconds
Min 2: “”air”” Double unders inside of box 15 seconds
Min 3: Double unders for 15 seconds

‘Energizer Bunny’

For Time:
2000m/1600m row
200 double unders
1000m /800m row
100 double unders
*22 min cap

Scaling:
– If Row pace is below 2:30/500m scale to 1750/1500m then 750/600m.
– Scale Double Unders to same number of Single Unders.

Strength

Bent Over Barbell Row With Horizontal Band
4 sets of 6-8 reps
Rest 2 minutes between sets

4 Rounds for Time:
16 toes to bar
12 Dumbbell Walking Lunge Steps @ 50/35lb
8 Dual Dumbbell shoulder to OverHead @50/35lb

*DBs by sides for lunges

Scaling:
– Scale TTB to kipping knee raises.
– Scale DB weights to 35/25.
– If equipment is limited perform:
4 rounds for time
16 TTB
12 DB Goblet Lunges (50/35)
6/side Single DB Shoulder to OH (50/35)

Strength

Every 2:00×6 sets:
1 Power Clean + 1 Hang Power Clean + 2 jerks
– aim to build to 85% 1rm PC+J

“Up, Down, Side to Side”

2 sets:
4 min AMRAP
8 lateral burpees over bar
4 deadlifts @225/155lb
-rest 2 minutes-

*score is total reps done over the 2 intervals

Scaling:
– Scale barbell weight to 185/125.
– Allow stepping over the bar on burpees.

Strength

3 Weighted Pull-Ups @ Max Load
*Build to a 3 RM
*RETEST – compare to 3/13/23

Nancy Prep

5 Sets:
400m run
10 Overhead squats @115/75lb (52.5/35kg)
–rest 60 sec after sets 1,2
–rest 90 sec after sets 3,4

Scaling:
– If runs take longer than 2:20 scale to 300m.
– Scale OHS weight to 95/65 (42.5/30kg) or 75/55 (35/25kg).
– If mobility is restricted scale OHS to Front Squat.
– Substitute a 500m Row for the Run as needed.

Strength

Power Snatch
5 sets of 1.1.1 reps
Rest 2 minutes between sets
*rest 20 seconds between reps

“Valley”

21-15-9-15-21 Reps for Time:
Wall Ball Shots 10/9 feet @ 20/14 lbs
Med Ball Abmat Sit Up @ 20/14 lbs

Time Cap: 11 minutes

Scaling:
– Scale medicine ball to 14/10lbs.

Helen

3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

Scaling:
– If runs take longer than 2:30 scale to 300m.
– Scale KB weight to 16/12kg.
– Scale pull ups to Jumping Pull ups.
– If you do not have enough KBs you can substitiute 21 Alternating DB Snatch at 50/35 (22.5/15kg).

Strength

Turkish Get up instruction:
Step by step instruction as a group x 8-10 minutes

Strength

Front-Racked Barbell Lunge
3 sets of 6-8 reps
Rest 2 minutes between sets
*6-8/side per set

“Buy in to Cash Out”

5 sets for max calories:
2 minute running clock:
15 burpee box jump overs @ 24/20″
Max calorie row in remaining time
–rest 1 minute–

Scaling:
– Scale reps of BBJO if taking longer than 1 minute.
– Scale BBJO to Burpee Box Step overs.
– If needed sub any machine for the rower.

“Strength”

Tabata Hand release pushups:
20 sec AMRAP Hand release pushups
10 sec rest

*Compare to 3/14/2023
Scoring
Reps (higher is better)

“Heartbreak Hill”

For Time:
10 Shuttle Runs 50 feet
20 Hang Power Cleans @ 135/95 lbs
30 Shoulder to Overheads @ 135/95 lbs
40 Deadlifts @ 135/95 lbs
50 Toes to Bars
Time Cap: 16 minutes

Scaling:
– Scale barbell weight to 95/65.
– Scale TTB to Kipping Knee raises.

Strength:

Overhead Squat
4 sets of 10-15 reps
Rest 90 seconds between sets

*First 2 sets around 7/10 RPE, leaving 3-4 reps in reserve
*Second 2 sets around 8-9/10 RPE, leaving 1-2 reps in reserve

“Even the Score”

As Many Rounds and Reps as possible in 12 minutes:
16 Alternating Single-Arm Dumbbell Hang Split Snatches @ 50/35 lbs
14 Single Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs
12 Strict Pull-Ups

Scaling:
– Scale DB weight to 35/25lb.
– Scale Strict pull ups to banded strict pull ups.

Strength:

3 alternating sets of:
A1. 12 Hips Banded Russian Kettlebell swings
Rest 30 seconds

A2. 8 Skater Jumps
*4/side
Rest 90 seconds

“Turned Up”

EMOM x 30 minutes alternating :
Min 1: 20 sec max rep hang power cleans @135/95lb
Min 2: 20 sec max rep bar muscle ups
Min 3: 20 sec max rep wall walks
Min 4: 20 sec max rep bar facing burpees
Min 5: REST

– each round, add 5 seconds to the work time
– for athletes scaling bar muscle ups, ensure that they cap each round of movements at 10

Scaling:
– Scale barbell weight to 95/65.
– Scale bar muscle ups to Chest to bar or chin over bar pull ups. Further scale to a Jumping Chest to bar pull up. If scaling BMU do not exceed 10 reps of any of these pulling movements in each time window to keep volume managable.

Strength:

3 alternating sets of:
A1. Max Wide Grip Strict Pull Ups
*AMRAP (-2)
Rest 1 minute
*Note: minimum of 3 reps on pull ups then band to hit between 4-6 reps

A2. 10-12 Kettlebell Pivot Presses
*10-12/side
Rest 1 minute

“Pace Your Race”

25 min AMRAP, increasing pace per round
500m row
12 single arm DB snatch @ 50/35lb
12 single DB box step overs @ 50/35lb to 24/20in
–rest 1 min between rounds–

Scaling:
– Scale Db weight to 35/25.

Strength:

Every minute, for 5 minutes (5 sets):
2 Slow Pull Cleans @ 40-50%
*goal is to really work on bar bath with the slow pull AND to create a strong second pull

Every 2 minutes, for 10 minutes (5 sets):

Squat Clean + Hang Squat Clean
*building per set, aiming to finish at 85-90% 1rm squat clean

“Pause”

For Time:
30 Back Rack Walking Lunge Steps @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
20 Front-Racked Barbell Lunges @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
10 Barbell Overhead Walking Lunges @ 95/65 lbs
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds

Time Cap: 12 minutes

Scaling:
– Scale barbell weight to 75/55.
– Scale planks to on-Knee variations if members need to break more than once.
– If mobility is a restriction perform a second set of Front rack lunges in place of OH lunges.

Strength

Elevator Press
3 Sets of 8-10 reps
Rest 90 seconds between sets

As Many Rounds and Reps as possible in 2 minutes:

Hand Release Push-Ups

“Seven Up”

As Many Rounds and Reps as possible in 8 minutes:
Buy In:
400m run

Then Amrap w/ remaining time:
7 power snatch 75/55lb
7 box jump overs 24/20in
7 toes to bar

Scaling:
– Scale the barbell to 65/45.
– Scale the Box jump overs to box step overs.
– Scale TTB to Hanging knee raises.
– If the run will take longer than 2:15 scale the distance to 250m.
– If unable to run perform a 500m Row in its place.

Strength

Strict Pull-Up
4 Sets of 1.1.1.1 reps
Rest 10 seconds between reps and,
Rest 2 minutes between sets

*Note: Weight or band assist as needed

“Burn Notice”

4 min amrap:
Barbell thrusters @95/65lb
– EMOM, including min 0, perform 4 shuttle runs

–rest 2 min–

4 min amrap:
barbell front squats @95/65lb
– emom, including min 0, perform 4 shuttle runs

–rest 2 min —

4 min amrap:
Cal assault bike
– emom, including min 0, perform 4 shuttle runs

*(42.5/30kg)

Scaling:
– Scale barbell to 75/55 (35/25kg).
– Scale from 4 Shuttle Runs to 3 if they take longer than 30 seconds.

Strength

Hang Power Cleans
EMOM x 9 Minutes:
Minutes 1-3: 5 reps @ 60%
Minutes 4-6: 3 reps @ 70-80%
Minutes 7-9: 1 rep @ 85-90%

“Break It Down”

As Many Rounds and Reps as possible in 15 minutes:
12 Bodyweight Walking Lunges
6 Shuttle Runs
3 Wall walks
Rest for 30 seconds

* Shuttle runs are 25 feet out + 25 feet back or 300 feet of total running

Scaling:
– Scale wall walks to a comfortable distance.
– If space is a concern substitute a 10 Cal Row or 8 Cal Bike for shuttle runs.

Strength:

4 alternating sets of:
A1. 6-8 Single Kettlebell Push Presses
*6-8/side
Rest 1 minute

A2. 8-10 Kettlebell Chainsaw Rows
*8-10/side
Rest 1 minute

“The Norm”

5 Rounds for Time:
10 Toes to Bars
10 Box Jump Overs 24/20 inches
10 Dumbbell Power Snatches @ 50/35 lbs
*step down on box jump overs

Scaling:
– Scale TTB to kipping knee raise.
– Scale box jump overs to box step overs.
– Scale Db weight to 35/25.

Strength:

Rear Foot Elevated Barbell Rack Split Squat
6 sets of 4-5 reps
Rest 1 minute between sets
*alternate sides per set (3 sets/side)

“OH MY QUAD”

Every 4 minutes for 20 minutes (5 rounds):
20 Wall Ball Shots 11/10 feet @ 20/14 lbs
Row 20/16 calories
*Note: Goal is for Wall balls to be unbroken

Scaling:
– Scale wallballs to 14/10 to a high target or 20/14 to 10/9ft.
– Lower row cals to 16/12 if needed to keep members in the 2 minute range

Strength

Jerk skill work:
4 min emom of: 2 paused jerk dips (2s) + 2 jerk drives
–rest 1 min —
4 min emom of: 1 pause push jerk (1 sec in dip) + 2 push jerk
–rest 1 minute–
4 min emom of 3 light power clean and jerks focusing on soft catch directly into jerk

Dynamic Pressing

10 Rounds for Time:
24 Double-Unders
3 Clean and Jerks @ 135/95 lbs
6 Clapping Push-Ups

Time Cap: 15 minutes

Scaling:
– Scale Double Unders to 45 Single Unders
– Scale barbell weight to 95/65
– Scale clapping push ups to Explosive push ups OR Regular push ups

Strength:

Weighted Pull-Up (41X0 tempo)
5 sets of 2-3 reps
Rest 2 minutes between sets
*Note: Weight or band assist as needed

“Upward Bound”

20 minute AMRAP:
250m run
4 Overhead squats (OHS) 95/65lb
4 bar facing burpees
250m run
8 OHS @ 95/65lb
8 bar facing burpees
250m run
12 OHS @95/65lb
12 bar facing burpees
…. continue adding 4 reps per movement per round

Scoring
Reps (higher is better)

Scaling:
– Scale barbell weight to 75/55.
– Scale OHS to Front Squats for those with mobility restrictions.

Strength:

Every minute for 10 minutes (10 rounds):
– 2-3 Banded Deadlifts @55%
– 4 Half Kneeling Single Leg Vertical Jumps (2 per side)

“Basic”

As Many Rounds and Reps as possible in 12 minutes:
15 Bar Facing Burpees
12 Strict Handstand Push-Ups
9 Power Clean 155/105lb (70/47.5kg)

*155/105lb (70/47.5kg)

Scaling:
– Scale SHSPU to a riser or to Box Pike SHSPU.
– Scale Power Clean weight to 135/95 (60/42.5kg) or 115/75 (52.5/35kg).
– Allow stepping over the bar on burpees.

Strength:

Kettlebell Palm Press
4 sets of 12-15 reps
– Rest 30 seconds between sets
* alternate sides per set (2 sets/side)

Skill:

Kipping pull up technique progression
(allocate 8 min for this)
3 times through:
5 banded kipping swings
–rest 30 sec —
3 top to bottom kipping pull ups from box
–rest 30 sec —
2-3 kipping pull ups
–rest 1 min–

“Please Hold”

For time:
100 Double unders
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
80 Wall balls @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
60 Med ball box step ups to 24/20in @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
40 Pull ups
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
20 Box jump overs 24in/20in – step down

Time Cap: 20 minutes

Scaling:
– Scale double unders to 150 Single unders.
– Scale Wallballs to 14/10lbs or 9/8ft.
– Scale pull ups to Ring Rows.
– Scale Box Jump overs to 20/16inches or further to Box Step overs.

Strength:

4 alternating sets of:
A1. 6-8 Dumbbell bench press
– Rest 30 seconds
A2. Max Clapping push ups for 20 seconds
– Rest 2 minutes

Isabel

30 reps for time of:
• Snatch 135/95#

Time Cap: 8 minutes

Scaling:
– Scale barbell weight to 95/65 (42.5/30kg).

Strength

Strict Pull-Up (41X0 tempo)
4 sets of 6-8 reps
– Rest 2 minutes between sets

*Note: Weight or band assist as needed

“Break it Down”

4 Rounds for Time:
400m run
8 Dual Dumbbell front squats 50/35lb
6 Dual Dumbbell push press 50/35lb
4 Dual Dumbbell thrusters 50/35lb
Rest 2 minutes between each round

*50/35lb (22.5/15kg)

Scaling:
– If runs take longer than 2:15 scale to 250m.
– If someone cannot go unbroken on the dumbbells for at least the first 2 sets scale to 35/25/15lbs (15/12.5/7.5kg).
– If there aren’t enough DBs, sub a 75/55lb barbell.
– Substitute a 500m Row for the Run as needed.

Strength

Every 2 minutes, for 10 minutes (5 sets):
1 Power snatch + 2 Hang power snatches

“Fork in the road”

For time:
Completed with any rep scheme you want
80/64 cal row
60 hspu
40 shuttle runs (50ft in 25ft increments)
*18 minute Time cap

Scaling:
– Scale HSPU to Regular Push ups or on-knee push ups.

Strength

4 Alternating Sets of:
A1. 10 Hips Banded Russian Kettlebell
Rest 1 minute
A2. 8-10 Bulgarian ring rows
Rest 1 minute

Rev the Engine

As Many Rounds and Reps as possible in 15 minutes:
30 double unders
10 wall balls 20/14lb to 10/9 ft
10 DB snatch 50/35lb

Scaling:
– Scale double unders to 50 Single Unders.
– Scale wallballs to 14/10 or to a 9/8ft target.
– Scale DB weight to 35/25.

Strength

20 Front Racked Barbell Lunges @ Max Load
* Perform Stationary
* Build to a 20rm (10 per leg)
Note: MUST be completed in under 1 min

“Speed Demon”

Every minute for 25 minutes (5 rounds):
Minute 1: 25 sec max rep box jump overs 20/24in
Minute 2: 25 sec max rep bar muscle ups
Minute 3: 25 sec max rep clean and jerk 135/95lb
Minute 4: 25 sec max rep wall walks
Minute 5: REST

*must step down box jumps

Scaling:
– Scale Box Jump overs to box step overs.
– Scale BMU to CTB, Pull ups, or Jumping pull ups.
– Scale barbell weight to 95/65.
– Scale wall walks to a comfortable distance.

Strength

8 sets:
20 sec hand release pushups
10 sec rest
– score is the lowest number of the 8 intervals

“The Little Pyramid”

For Time:
6-9-12-15-12-9-6
Toes to bar
Burpee to target
Note: Use the same bar for both movements
*cap= 12 min

Scaling:
– Scale TTB to Kipping Knee raises or further to Straight leg sit ups.

Strength

3 Weighted Pull-Ups @ Max Load

*Build to a 3RM in 4-5 sets

“Nancy”

5 rounds for time:
400m run
15 OHS (95/65)
Cap= 18 min

*95/65 = 42.5/30kg

Scaling:
– If the runs take longer than 2:30 at the start scale to 250m.
– Scale barbell to 75/55.
– Substitute 500m Row for the Run as needed.

Strength

Every 2 minutes, for 10 minutes (5 Sets):
3 Snatch balance @75-80%
* building to a moderately tough set

“Basic Barbell”

12 rounds for time:
5 Front squats 135/95lb
5 Shoulder to OH 135/95lb
Time Cap: 8 minutes
*135/95lb

Scaling:
– Scale barbell weight to 115/75 or 95/65.