WOD 8.30.19 “El Diablo”

Warrior’s Path CrossFit – CrossFit

RX: 2019-2020 Wodapalooza Online Challenge & Qualifier WOD 2 (AMRAP – Rounds and Reps)

16 Minute AMRAP:

40 Alt DB Snatches (50, 35lb)

40 Pull-Ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Presses

20 Bar Muscle-ups
Prior to the start of the clock, the athlete will stage their dumbbells and pull-up bar.

At the start of the ascending clock, the athlete will begin with 40 alternating dumbbell snatches. The dumbbell must alternate hands every successful repetition.

In the case an athlete is given a no-rep on a particular arm, they must reperform the repetition on that arm prior to continuing. Once the athlete completes 40 alternating dumbbell snatches, they will proceed to the pull-up rig to perform 40 pull-ups or jumping pull-ups.

After the 40 pull-ups are complete, the athlete will return to the dumbbells for 30 dumbbell burpees.

When the 30 dumbbell burpees are finished, the athlete may head back to the rig to complete 30 chest-to-bar pull-ups (or ring rows for alternate.)

Upon completion, the athlete will begin the 20 devil presses.

Once the devil presses are complete the athlete may begin their 20 bar muscle-ups (or 20 pull-ups for alternate.)

If the athlete completes their 20 bar muscle-up or pull-up repetition within the 16-minute window, they will start at the top of the AMRAP with 40 alternating dumbbell snatches. If time still remains upon completion, the athlete will continue back to the rig, and continue through the work until the 16 minute time-cap has elapsed.

S: Wodapalooza Online Challenge WOD 2 (AMRAP – Rounds and Reps)

16 Minute AMRAP:

40 Alt DB Snatches (35, 20lb)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

WOD 8.29.19 “Spellbound”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

For Time:

20/15 Calorie Bike

35/25 Calorie Row

50 Walballs (20/14)

Rest 2 Minutes

For Time:

50 Wallballs (20/14)

35/25 Calorie Row

20/15 Calorie Bike
Scaled Option:

15/10 Cal Bike

30/20 Cal Row

30 Wallballs (DBA)

WOD 8.28.19 “Brosef”

Warrior’s Path CrossFit – CrossFit

Strict Press (3-3-3-3-3)

Strict Press

5 Sets of 3
Perform as a super set of

3 Strict Press straight into 3 Bench Press.

Rest approx 3 min between rounds.

Bench Press (3-3-3-3-3)

Bench Press

5 Sets of 3

WOD 8.27.19 “Swole Cycle”

Warrior’s Path CrossFit – CrossFit

Metcon (8 Rounds for reps)

8 Rounds of AMRAP

20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories

Strict Handstand Push-ups

Double Unders

WOD 8.26.19 “Hit and Run”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

“Hit and Run” Pt. 1

3 Rounds:

400 Meter Run

12 Box Jumps

21 Single Dumbbell Squats

Rest until 15:00 then perform

“Hit and Run” Pt. 2

3 Rounds:

10 Dumbbell Burpee Box Step Overs

200 Meter Dumbbell Carry *

CAP AT 30:00

* AT 30:00 perform 5 burpees for every break during db carry

WOD 8.24.19

Warrior’s Path CrossFit – CrossFit

Thruster (Build to a heavy set of 10)

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

WOD 8.23.19 “Every Second Counts”

Warrior’s Path CrossFit – CrossFit

2019-2020 Wodapalooza Online Challenge & Qualifier WOD 1 (AMRAP – Rounds and Reps)

9 min AMRAP

75/55 pounds

Hang power snatch 3/6/9/12…

OHS 3/6/9/12…

Double unders 30/30/30/30…

WOD 8.22.19 “Stand Tall, Walk Proud”

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

3 Rounds (Building DB Each Round)

Max Handstand Push-ups

50′ Dumbbell Walking Lunge

Max Handstand Push-ups

Rest 2 Minutes Between Sets
HSPU-

RX+ = Strict RX 2019 OPEN standards

RX = Kipping 2019 OPEN standard

Scaled = 2019 OPEN standard

GPP = Feet on box / pike

DB Walking Lunge-

RX+ = Single DB OH

RX = Single Front Rack

GPP = scale distance or movement

WOD 8.21.19 “Stamina Squats”

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

Alternating On the Minute x 12

(6 Rounds)

Minute 1 – 2 Front Squat

Minute 2 – 4 Back Squats
RX = @ 70 – 75%

Scaled = @ 55 – 65%

GPP = 50 – 55%

Using last weeks heavy set of 2 front squats load

Metcon (Time)

3 Rounds:

400 Meter Run

12 Front Squats (95/65)

21 Back Squats