WEEK of WOD's 12.27.21 - 12.31.21 - OPEN GYM ONLY

MONDAY, DECEMBER 27th

"CHAD"

  • For Time
  • 1,000 Box Step-Ups (20 in)
  • Wear a Ruck Pack (45/35 lb)

Complete 1,000 Weighted Box Step-Ups as fast as possible (“For Time“). Use a 20 inch Box and wear a Ruck Pack that weighs 45/35 lb for men/women.

A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Tips and Strategy

When you go into this workout, know that your pace will be slow. You’ll break a lot, but long rests will result in feeling like the clock is moving backwards instead of forwards. Commit to short breaks (10-15 seconds) and then get back on the box.

Intended Stimulus

This memorial WOD should feel like one of the most mentally challenging workouts you’ll ever do. You’ll want to quit at least a few times. But when you make it to the finish line, you’ll feel both exhausted (physically and mentally) and extremely accomplished. And if you keep Chad Michael Wilkinson in your mind during all 1,000 reps, you’ll also feel like you’ve properly honored a fellow human being.

Scaling Options

This workout is meant to be grueling and long—an hour or more for most athletes.

Single-modality workouts, ones where there is only one movement, (like “Randy,” “30 Muscle-Ups,” and “Run 3k”) are tough—there’s only one movement, and therefore, nowhere to hide.

Beginners should significantly scale the volume and/or the load to stay safe. The prescribed version of this workout should only be tackled by well-seasoned athletes.

Intermediate

For Time

500 Box Step-Ups (20 in)

Wear a Ruck Pack (25/15 lb)

Beginner

For Time

200 Box Step-Ups (20 in)

No Weighted Ruck

TUESDAY, DECEMEBER 28th

OPTION A...

For Reps:

In 2 minutes complete...

20 Double DB Deadlift (50/35lbs)

Max Double Unders

- Rest 2min -

In 2 minutes complete...

20 Double DB Power Clean (50/35lbs)

Max Double Unders

- Rest 2min -

In 2 minutes complete...

20 Double DB Front Squat (50/35lbs)

Max Double Unders

- Rest 2min -

In 2 minutes complete...

20 Double DB Push Jerk (50/35lbs)

Max Double Unders

Scale: 15 reps OR 12 reps of DB work + Max Single Unders OR Ski Erg Cals

Target Goal: to have 1 min + for DU/SU/ or Ski

OPTION B *THE WORM*

*You need 4 team members for the WORM*

For Reps:

In 2 minutes complete...

20 Worm Front Squat (10 per shoulder)

Max Double Unders

- Rest 2min -

In 2 minutes complete...

20 Worm Push Press (alternating every rep)

Max Double Unders

- Rest 2min -

In 2 minutes complete...

20 Worm Clean and Jerk (alternating every rep)

Max Double Unders

- Rest 2min -

In 2 minutes complete...

20 Worm Thruster (alternating every rep)

Max Double Unders

WEDNESDAY, DECEMBER 29th

A. For as many rounds as it takes, accumulating 100 reps of Burpees in this fashion...

AMRAP 2 minutes:

15/12 Cal Row

Max Burpees

- Rest 1 minute btw sets -

Scale: 12/9 Cals, OR finish with 1min+ for burpees

B. For Quality: 4 Sets of...

15 Abmat Situps

10 Ab Wheels

10 Landmine Windmills (each side)

40 Flutter Kick (each side)

THURSDAY, DECEMBER 30th

A. 6 Rounds for Time:

15/12 Calorie Ski Erg or 15/12 Calorie Echo Bike

3 Sandbag Cleans (150/100) or 3 Power Snatch (165/110)

Scale to: 12/9 Cals, 100/70lbs > 70/50lbs , 135/95lbs > 115/75lbs

Target Time: 7-10 minutes

FRIDAY, DECEMBER 31st

A. For Time:

50-40-30-20-10 reps of...

Wall Ball (20/14lbs)

Kettlebell Swing (53/35lbs)

Box Jumps (24/20")

Scale to: 14/10lbs, 35/18lbs, 20/16" and so on...

OR scale reps to 30-25-20-15-10's

B. 3 Rounds:

1:00 Plank Hold

15 Glute Bridges

30 Russian Twists

-Rest 1:00 B/T Sets-

SATURDAY, JANUARY 1st

4 rounds for time:

400m Run

30 Abmat Sit ups

10 Strict Pull-ups

ECHO BIKE WOD'S...

8 sets:

30sec fast,

45sec recovery,

No rest b/t reps or sets

Details: The cals accumulated during the 30sec fast interval should equal the same quantity of cals in the 45sec recovery interval.

Score: Total Calories

Comment: Average Calories from the 30sec fast portions

Weekly Workout #2:

3 sets:

3x10sec gradual acceleration "up to" 100% max effort

-Rest until Full recovery b/t reps & sets-

Part 2:

5 sets:

90sec easy (recovery), 30sec moderate,

20sec controlled sprint, 40sec easy (standing),

20sec controlled sprint, 40sec easy (standing)

-No rest b/t reps or sets-

*Score: Peak wattage from best 10sec gradual acceleration "up to" 100% max effort

EXTRA GYMNASTICS...

TOES TO BAR

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *

HANDSTAND PUSHUPS

5-10-15-10-5

Strict Ring Dips

Strict Box Handstand Pushups

--rest 5 minutes --

35 Kipping Rings Dips

35 Kipping Hanstand Pushups

*Scaling Option for Workout:

5-10-15-10-5

Ring Pushups

Strict Box Handstand Pushups

--rest 5 minutes --

35 Strict Heel Box Ring Dips

20 Kipping Hanstand Pushups