Morning Classes Are On

Willis- Da- Beast
Willis- Da- Beast

Warm-up
Alternating tabata of double unders and goblet lunges.
Then
6 rounds of
3 single arm snatches each arm
7/5 strict toes to bar
Quick stretch of the hips then warm up the squat.

Strength
Complete 15 minutes of this sequence, on the minute.
Minute 1- 4 High Bar Back Squats
Minute 2- 1 Front Squat
Minute 3- Rest
Minute 4- 4 High Bar back squats
Minute 5- 1 Front Squat
Minute 6- Rest

Complete 15 minutes in this sequence. The weight should remain the same for the set of 4 back squats as the single on the front squat. Ideally the weight should be challenging an remain the same throughout the 15 minutes

WOD 1 (15 min)
Complete for time (5 minute hard cap)
35 Toes to Bar
10 Power Snatches (165,100)

Rest 5 minutes

Complete for time (5 minute hard cap)
20 Toes to Bar
6 Power Snatches (165,100)

Do not pace round 1 for round 2.

WOD 2 (10 minute hard cap)
25 Kettlebell Swings (2,1.5)
75 Double Unders
30 Alternating Goblet Lunges
75 Double Unders
25 Kettlebell Swing

17 Comments

  • Tracy

    02/07/2014 @ 2:44 pm

    Squats: stayed with 185
    WOD 1: 1:57 RX
    WOD 2: :57 RX
    WOD 3: 8:30 RX …severe shin splints 🙁

  • Jul

    02/06/2014 @ 6:16 pm

    Not my day today …
    Squats 145×2 150×3
    WOD 1 435…95.yup
    WOD 2 3:35? 95… Ugh
    WOD 3 8:02

  • Andrea

    02/06/2014 @ 11:59 am

    Squats: up to 240
    wod 1: did not do to rest shoulder a bit- will make up
    wod 2 (KB swings/DU/lunges): 4:57 games
    EMOM 18: 1 min- 200 cal row, 1 min- 10 cal bike 1 min- 15 GHD
    6 rounds
    shoulder mobility is going to be main focus..

  • Bish

    02/06/2014 @ 2:07 am

    Squats: 275,275,285,295,295
    WODs: 3:30 / 2:30 dropped down to 155 for half the reps in each round because I suck
    Last WOD: 5:24

  • Joey

    02/06/2014 @ 1:56 am

    Strength: 3 rounds @315, 2 rounds @ 325. Wish I would have just done them all @325. Oh well.
    WOD1: 3:29, 1:41
    WOD2: 8:36

  • Rachel 'Goose'

    02/06/2014 @ 1:52 am

    225/2:18, 1.00/6.46 Games

  • 2Cakez

    02/06/2014 @ 1:50 am

    315×1
    345×2 & 1/2 failed fs on third set
    365×1 failed fs
    Wod #1 1:56
    Wod# 2 0:46
    Wod #3. 6:08

    Session 2
    450 m intervals 1:1 x 8
    Stayed between 1:30-1:40 pace

    • Goose

      02/06/2014 @ 2:27 am

      Ha!

  • Hyatt

    02/06/2014 @ 1:28 am

    EMOM: 315×2, 325×3
    WOD 1: 1:45, :47 rx
    WOD 2: 5:39

  • Pat p

    02/05/2014 @ 9:29 pm

    Warmed up
    Strength 245,265,275×3
    1:48
    :52
    5:27

  • JonesMike

    02/05/2014 @ 8:51 pm

    275,295×2,305×2/3:35/1:40/8:55ish?

    • Arik Pogrebinsky

      02/05/2014 @ 9:19 pm

      Biscoe and I had a nice format. What happened?

      • JonesMike

        02/05/2014 @ 10:35 pm

        I make talk pretty

  • Arik Pogrebinsky

    02/05/2014 @ 8:42 pm

    EMOM: 215
    WOD1: 2:59 / 1:15 @ 145
    WOD2: 8:14

  • biscoe

    02/05/2014 @ 7:58 pm

    strength: 315# across
    wod1: 3:37 rx / 1:42 rx
    wod2: 9:04

  • Mike Brown

    02/05/2014 @ 1:28 am

    Snow ruins everything…

    • Mike Brown

      02/05/2014 @ 3:10 am

      class is back on!

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