NEWS
THU WOD Recording: Here
WOD
“Non-Stop”
For Time:
30-20-10
Calorie Row
Knees to Elbow
Not for Time:
30-20-10
Good Mornings
Hollow Rocks
Strength:
Back Squats
3 x 10
Good morning: 45/35#
Back Squats 55-65% of 1RM (click to go to our lift calculator!)
For Time:
20-15-10
Calorie Row
Knee Ups
Not for Time:
20-15-10
Good Mornings
Tucked Rocks
Strength:
Back Squats
3 x 10
Good morning: 45/35#
Back Squats 55-65% of 1RM (click to go to our lift calculator!)
For Time:
20-15-10
Calorie Row
Floor Tuck Ups
Not for Time:
20-15-10
Good Mornings
Sit Ups
Strength:
Back Squats
3 x 15
Good morning: 35/15#
Back Squats: Empty barbell
WOD GUIDANCE & GOALS
SPRINT then… QUALITY, then… STRENGTH = all sorts of fitnessey goodness! The sprint: complete the first row set in 2 minutes then chip away at ab work (5-10 reps at a time). The 2nd row set should take take 1:15-1:30, and again chip away at ab work (3-5 reps at a time). Smash your final row set in :60 or less, then finish push the final ab work.
Rest no more than 5 minutes before starting the good mornings. The good mornings and hollow rocks are for quality not for time (15 min cap).
You’ll then back squat off the racks for 3 x 10 reps at 55-65% of your 1RM with no fails. Use our handy dandy 1RM LIFT CALCULATOR to determine your percentages. This calculator can always be found up under our Member Quick Links (upper right of our WOD posts).
Post Time + Weights to Comments.
HOME WOD
400-300-200 Run
40-30-10 Tucks Ups
Not for Time:
30-20-10
Good Mornings
Hollow Rocks
Tabata Squats (8 rds of :20 on / :20 off)
ENDURANCE
60 min hike or trail run
30 20 10 cals, knees up
3×10 @95#
at home so a bit of mix and match:
8:15 for 400/300/200 m run & 40/30/10 tuck ups
3×10 @100#
7:05 MAx+ w/30-20-10 row
105#
10:16 MCx
115# back sqt
7:46 30/20/10 knee ups; 65#
9:59 Bike 15-10-8, knee to triceps and v-ups
85# back squat
8:04 – 30/20/10 cals and knee ups (after 25 reps my hands ripped so switched to tuck ups)
35# good mornings
70# back squats
9:08 mcx / 165#
9:43 (bike)
205# squats
6:19 tuck ups
MCx
BS: 35#
11:12 MCx (but not 100% knees to elbows…)
3×10 @ 135#
8:09 30/20/10 row 20/15/10 knee ups
3×10 @ 85#
10:10 30-20-10
Calorie Row
3 KtEs / 7 KUs each 10
GMs 45#
HRs
BS 75#
7:13 (20-15-10; ku with some k2e mixed in)
30-20-10 good mornings/hollow rocks (45#)
3×10 @ 65# (knee)
30-20-10 cal row
Knees up (no grip for kipping today)
3 x 10 105#
9ish Mins for the metcon
Kathy/Kevin 7 mile walk
9:53
25-20-10
Ski Erg
Strict knee ups
30-20-10
Good Mornings 35#
Hollow Rocks
3×10 Back Squats 65#
8:45 (knees up)
3×10 @ 85#