WOD in the past

OPEN WORKOUT 25.1


As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the
burpees and hang clean-to-overheads.

Rx’d:
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Scaled:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell



FOUNDATIONS:
As many rounds and reps as possible in 15 minutes of:
3 burpees
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

1.Power Snatch
On the 2:00 x 6
5-3-1-5-3-1
*Wave 1: 60-70-80%
*Wave 2: 70-80-90%


2.Conditioning
On the Minute x 10:
3 Power Snatches
Max Double Unders


Sweat: 30/20; Single Unders
Train: 40/27,5
Compete: 50/35


3.Finisher
8 x 30 Seconds ON / 10 Off
D-Ball Glute Bridges
Hollow Hold

1.Conditioning
4 Rounds x AMRAP 4
18/15 Calorie Row
15 Box Jump Overs (24"/20")
12 Wall Balls
• Rest 4 Minutes Between Rounds
• Pick Up Where You Left Off


Sweat: 14/8
Train:
Compete: 20/14


2.Finisher
3 Sets of
12 Alt. Cossack Squats (Weighted if Possible)
12 Alt. Double Dumbbell Renegade Rows (ohne Push Up)

1.Bench Press
On the 2:30 x 5
5 Pausing Bench Presses
*Pause for 2 Seconds on Chest
* start at 50% and built to 70-75% of 1 RM


2.Conditioning
5 Rounds For Total Reps:
Minute 1: Max Doubble Dumbbell Bench Press
Minute 2: Max Calories Bike
Minute 3: Max Toes to Bar
Minute 4: Rest


Sweat: 15/10; Knee Raises
Train: 17,5/12,5
Compete: 22,5/15

1.Deadstop Deadlift
On the 1:30 x 7
2 Deadstop Deadlfits
*start at 50% and build to 85% of 1 RM


2.Conditioning
For Time:
36 Pull-ups
63 Kettlebell Swings
1,200 Meter Run


Sweat: 16/8; Banded Pull Ups or Ring Rows; 1000 Meter Run
Train: 20/12
Compete: 24/16

1.Barbell Complex
On the 2:00 x 6
2 Front Squats + 1 Push Press
*start at 50 and built to 90% of 1 RM Push Press



2.Conditioning
6 Rounds For Time:
9 Front Squats
9 Push Press
200 Meter Double Dumbbell Farmer's Carry


Sweat: 30/15; 15/10
Train: 45/ 30; 17,5/12,5
Compete: 60/45; 22,5/15

DAILYSWEAT

For Time (TC 20)
50-40-30-20-10
Row
100-80-60-40-20
Double Unders

- Rest 2 Minutes -

For Time (TC 20)
50-40-30-20-10
Ski Erg
10-8-6-4-2
Wall Walks


Sweat: Single Unders x 2; Wall Walks ASHAP
Train:
Compete:

TEAMWORKOUT

In Teams Of 2

5 Rounds:
20 Deadlifts
15 Laterall Barbell Burpees
20 Box Jumps (24"/20")

-Directly Into-

5 Rounds
10 Deadlifts
15 Laterall Barbell Burpees
10 High Box Jump Overs (30"/24")



Sweat: 50/30; 70/50
Train: 70/50; 90/70
Compete: 100/70; 120/90

1.Thruster
On the 2:00 x 6
5 Thruster
*start at 50% and built to 70-75% of 1RM


2.Conditioning
"Fran"
For Time:
21-15-9
Thrusters
Pull-ups

TC: 10 Minutes

Sweat: 30/20; Banded Pull Ups / Ring Rows
Train: 35/25
Compete: 40/30


3.Finisher
2 Sets of
10/10 Bulgarian Split Squats
15 Barbell Biceps Curls

1.Conditioning
For Time:
1,600 Meter Run
80 AbMat Sit-ups

800 Meter Medball Run
40 AbMat Sit-ups

400 Meter Double Dumbbell Farmer's Carry
20 AbMat Sit-ups


Sweat: 15/10; 14/8
Train: 17,5/12,5
Compete: 22,5/15; 20/14



2.Finisher
4 Sets
12 Reverse Crunshes
12 Overhead Dumbell Triceps Extensions
https://www.youtube.com/shorts/8FNGBJUHfsA

- Rest 1 Minute -

"BENCHMARKWORKOUT"

“THE CHIEF”
5 x AMRAP 3
3 Power Cleans
6 Push-Ups
9 Air Squats

1 minute Rest after each AMRAP


Sweat: 40/20
Train: 50/30
Compete: 60/40

1.Tempo Strict Press
On the 2:00 x 6
3 Strict Press
* 3 Seconds on the way down
*start at 40-50% and build to 70-75% of 1 RM



2.Conditioning
For Max Reps:
6 x 2 Minutes On / 1 Minute Off (2 Rounds)
Calories Bike
Double Dumbell Push Press
Shuttle Runs (10 Meters)


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

1.Pausing Deadlifts
On the 2:30 x 5
5 Pausing Deadlifts
*Pause for 3 Seconds at knee height
*start at 40-50% and build to 70-75% of 1 RM


2.Conditioning
AMRAP 16
8 Alternating Dumbbell Snatches
6 Toes to Bar
4 Double Dumbbell Box Step-ups (24"/20")


Sweat: 15/10; Knee Raises / Straight Leg Raises
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT

In Teams of 2

4 Rounds for Time
800 Meter Run
6 Lanes Burpee broad Jumps
60 Wall Balls


Sweat: 14/8
Train:
Compete: 20/14

TEAMWORKOUT

In Teams of 3

4 Rounds For Time:
60/45 Calories Ski Erg
40-30-20-10 (each Person)
Single Dumbell Push Press
4-3-2-1 (each Person)
Rope Climbs


Sweat: 15/10; Negativ Rope Climb
Train: 17,5/12,5
Compete: 22,5/15

1.Overhead Squat
On the 1:30 x 8
1 Overhead Squat
*start start at 50% and built to a Heavy Single
*for beginner 4 Reps with light weights


2.Conditioning
For Time
1-10 Toes to Bar
10-1 Overhead Squat

Sweat: 20/15; Knee Raises/ Straight Leg Raises
Train: 35/ 25
Compete: 50/35

1.Conditioning
For Max Reps
On The Minute x 24 Minutes (6 Rounds):
Min 1: Calorie Row
Min 2: Hand Release Push Ups
Min 3: Calorie Bike
Min 4: Ring Dips


Sweat: Kneeling Push Ups; Banded or Box Dips
Train:
Compete:


2.Body Pump
3 Sets
10 Dumbell Chest Flys
10 Bent Over Reverse Flys
10 Doubble Dumbell French Press

- Rest 1 Minute Between Sets -

1.Clean and Jerk
On the 2:00 x 6
2 Power Cleans + 2 Jerks (Push/Split Jerk)
*start at 50% and built to 80-85% of 1 RM Jerk


2.Conditioning
AMRAP 6
45 Box Jump Overs (24""/20"")
Max Single Dumbbell Clean & Jerks

Rest 3 Minutes

AMRAP 6
30 Single Dumbbell Clean & Jerks
Max Box Jump Overs (24"/20")


Sweat: 20/12,5
Train: 25/17,5
Compete 30/22,5

1.Pausing Front Squat
On the 2:30 x 5
5 Pausing Front Squats
*pause for 5 Seconds in the Bottom position
*start at 40-50% and built to 65-70% of 1 RM


2.Condititioning
3 Rounds For Time:
20-15-10 Front Squats
400 Meter Run
100 Double Unders



Sweat: 35/15; 40/20; 45/25; 200 Single Unders
Train: 50/30; 55/35; 60/40; 60 Double Unders
Compete: 60/40; 70/50; 80/60

1.Power Snatch
On the 2:00 x 6
3 Touch and Go Power Snatches
*start light and built in weight


2.Conditioning
AMRAP 15
1 Power Snatch
1 Pull Up
5 Laterall Barbell Burpees
2 Power Snatches
2 Pull Ups
5 Laterall Barbell Burpees

...Add 1 Snatch and Pull Up Rep Each Round


Sweat: 30/20
Train: 40/27,5
Compete: 50/35

TEAMWORKOUT

In Teams of 3

3 x AMRAP 12
75/60 Calories Bike
75 MedBall Sit-ups

- In Remaining Time Max Reps of -


Round 1: Push-ups
Rounds 2: Burpees
Round 3: Wall Walks

Rest 1 Minute between AMRAPS

Sweat: 14/10
Train:
Compete: 20/14

1.Squat Clean
On the 1:30 x 8
1 Squat Clean
*start light and built in weight


2.Conditioning
For Time:
1-2-3-4-5-6-7-8-9-10
Power Cleans
10-9-8-7-6-5-4-3-2-1
Front Squats


Sweat: 40/20
Train: 55/35
Compete: 70/50

1.Push Jerk
On the 2:00 x 6
6-6-4-4-2-2
*start at 50% and built to 85-90% of 1 RM



2.Conditioning
4 Rounds x AMRAP 4:
Buy-In:
20 Box Jumps (24"/20")

Max Rounds:
15 Push Jerks
15 Pull Ups

• Rest 1 Minutes Between Rounds
• Pick Up Where You Left Off


Sweat: 40/20; Banded Pull Ups or Ring Rows
Train: 50/30
Compete: 60/40

"BENCHMARKWORKOUT"


"MARSTON"
AMRAP 20
1 Deadlift
10 Toes to Bar
15 Laterall Barbell Burpees


Sweat: 85/50; Knee Raises/Straight Leg Raise
Train: 135/90
Compete: 185/130

1.Bench Press
On the 2:30 x 5
5 Bench Presses
-into-
10 Banded Face Pulls
*start at 50% and built to 75-80% of 1 RM



2.Conditioning
2 Rounds for Max Reps
5 x 30 Seconds On / 15 Seconds Off
Max Calorie Row

- Directly Into -

5 x 30 Seconds On / 15 Seconds Off
Max Wallballs


Sweat: 14/8
Train:
Comepte 20/14

1.Hang Power Snatch
On the 1:45 x 7
2 Hang Power Snatch
*start light and built in weight!


2.Conditioning
AMRAP 16
200 Meter Run
60 Double Unders
15 Hang Power Snatch


Sweat: 30/20; 120 Single Unders
Train: 35/25; 40 Double Unders
Compete: 40/30