So, how are the afternoons going?

Posted: April 8, 2018 by TOTF in Uncategorized

9 Apr 18

S/S/S: 3x Max reps – 15-minute max time cap for each element

Pull ups

Muscle up / Muscle up progression


40 Ab mat situp

30 calorie row

20 push ups

10 Apr 18

S/S/S: Front Squat 5-5-5+

WOD: Row 5000m – Scale 3000M

So, we have been noticing some trends on rowing that we want to fix.  Here are some links to help you.  The big errors that we see are

1- Bringing heels up (going too far forward)

2 – Lunging forward at the catch (weak shoulders)

3 – improper sequence

3 – Rowing at too high of a drag factor.




11 Apr 18

S/S/S: Strict Press 5-5-5+

WOD: Tabata Body weight 20:10 (work: rest ratio) with 2 minutes rest between Tabata’s

Tabata 1: Air Squat

Tabata 2: Push up

Tabata 3: Mountain climbers

Tabata 4: Ab mat situps

Tabata 5: Plank


12 Apr 18

Outside WX permitting and area is safe. If inside may need to adjust tire flip distance.


WOD:  10 minute AMRAP – can be done solo or in pairs  pair up with comparable running speed

2- tire flip jump through

100m dash (near the end of the soccer pitch)

13 Apr 18

Friday the 13th……


400m Run

25 Wall Balls

25 Med Ball Cleans

25 OH Squat with med ball

What makes this Horrific is you must hold the med ball throughout the WOD. Rest taken with the med ball on the ground incurs a 5-burpee penalty. Cleans will be touch and go. Med ball cannot rest on another object- must be held on the Person.

scales-burpee penalty to 1

reps to 13

run to 200m.

Overhead squats to squats with ball above chest

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