WODs Week 2/6

February 7, 2017

Focus: Sprinting/sled pushing/farmer carries

Heavy sled push + sprint back. Push people to use a weight that will make the push a little bit of a grind.  Sled push from starting line to 25m, sprint back 25m. Between each sled push, athlete completes 100m of heaviest farmer carry possible. Not for time.  3 of each.

5 Rounds, each for maximum effort, on 5 minute sendoffs:
Front Squat x 8, 65 – 75 % of 1 RM
-> dump weight, immediately out the door for the run

Sprint 400m

Scale weight such that each round is completed between 2:00 - 2:30. Expectation is that each 400m is a maximal effort.
Choose a weight that allows for 8 continuous reps, with reps 6 - 8 being challenging, but not in danger of failure.


Score: is total working time for each round (i.e. squat + run).

Focus: Completed alternating A1/A2 style, not for time, rest 60 – 90 seconds between each effort;
A1) Bench Press x 5 x 4 @ 80%+ (4 sets of 5 reps)
A2) Weighted Pull Up x 5 x 4, building to maximum weight for 5 reps (4 sets of 5 reps)

24 Rounds of 20 seconds on, 10 seconds off;

Cycle through 8 times:
Toes to bar
Box Jumps/Box Step Ups

Score: Bench weight, pull up weight, total number


Focus: Clean and jerk technique work at light weight, 10 minutes.

EOMOM for 10 minutes, building to maximal weight (5 sets);
1 Power Clean
1 Hang Squat Clean
1 Push Jerk


"2 Minute Defense"
5 Rounds for time:
1 Power Clean (L3+ 155/105, L3 135/95, L2 115/75, L1 95/65)
3 Hang Squat Cleans
2 Push Jerks
20 Double Unders

Rest 2 Minutes - Repeat

Score: Maximum weight for part 2, total time of both rounds combined for part 3;


Pressing and Push Pressing;
Strict Press: 3 - 3 - 3, building
Push Press: 5 - 5 - 5, continuing to build

:45 on/:15 off per station, three times through:

Wall Ball+ (12' target for men, 10' target for women)
Weighted Sit Ups
Walking Lunge steps (L3 – Front rack, L2 – Overhead, L1 – no weight)
Burpees to target 1' above max reach
1 Minute Rest

Score: Press weight, Push Press weight, Total reps

Extended warmup prepping for a true maximal effort.  

This would be a good time to spend some time practicing pull up variations (bar muscle ups, butterfly pull ups, kipping pull ups). 

3 Rounds for time:
Run 400m
21 KB Swing, 53/35
12 Pull Ups









Share on Facebook
Share on Twitter
Please reload

Recent Posts

January 27, 2019

December 6, 2018

December 5, 2018

December 4, 2018

December 3, 2018

July 6, 2018

July 6, 2018

July 3, 2018

Please reload

Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square