Show all Bridgewater WOD Barbell Endurance Olympic Weightlifting Gymnastics EnduranceApril 21, 2024Endurance 04-22-24Tuesday 4/22: Beat the Clock Runs! @CRCF 200m - Run (check time once back) 200m - Run, but FASTER (:30 Rest) 400m - Run (check time once back) 400m - Run, but FASTER (:60 Rest) 600m - Run (check time once back) 600m - Run, but FASTER (:90 Rest) 800m - Run (check time once back) 800m - Run, but FASTER (2:00 Rest) 1000m - Run (check time once back) 1000m - Run, but FASTER (Done : ) *VESTS ARE WELCOME* BridgewaterWODApril 21, 2024Workout of the Day 04-22-24Monday 30 Minutes, As Many Rounds as Possible 10 Hang Power Clean 155/105 20 Burpee Box Jump Over 30 Wallballs 30/20# Tuesday Strength 8x Every 1:30 1 Hang Power Snatch + Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 3 Power Snatch 155/105 18 Toes to Bar 10/8 Calorie Bike Wednesday Strength Front Squat 5 x 5 same weight across sets, add from last week Conditioning 5 Rounds 10 DB Front Rack Walking Lunge 50/35 10 DB Front Squats Thursday Strength Strict Press 5 x 5 same weight across sets, add from last week Conditioning 4 Rounds 300 Meter Row 20 Push-Ups Friday 18 Minutes, As Many Rounds as Possible 400 Meter Run 21 Kettlebell Sumo Deadlift Hi-Pull R/G :20 Suitcase March ea. rest 2:00 18 Minutes, As Many Rounds as Possible 0.7 Mile Bike 21 Medball Squat Cleans 30/20 :20 Side Plank ea. Saturday Partner Ascending Triple 'Diane' 27-45-63 Handstand Push-Up Deadlift 225/155 Sunday Strength Strict Pull-Up 5 x 5 same weight across sets, add from last week Conditioning 5 Rounds 21 Double Unders 15 Kettlebell Swing R/G 9 Sprawls Olympic WeightliftingApril 21, 2024Olympic Weightlifting 04-22-24Wednesday 3 Rounds 6 YTW's 8 Sotts Press 5 ea Bottoms Up KB Turkish Sit Up 5 x 2 Position Hang Snatch (light/Moderate) 5 x 1 Hang Snatch 4 x 3 Snatch Pull @ 110% of max snatch GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterApril 14, 2024Specialty Class Workouts 04-14-24Monday: Gymnastics Skill: Freestanding Handstand 5 Rounds for Quality :30 Handstand Hold 12 Ring Dips/Box Dips 15 American Kettlebell Swings Tuesday: Endurance Skill: Sprinting 10 Rounds 200 Meter Jog 100 Meter Sprint rest as needed to maintain high sprint speed (~2:00) Wednesday: Olympic Weightlifting Skill: Snatch Warm-Up: 3 Rounds: 6 YTW's, 8 Sotts Press,5 ea Bottoms Up KB Turkish Sit Up 5 x 2 Position Hang Snatch (light/Moderate) 5 x 1 Hang Snatch (~80-100%) 4 x 3 Snatch Pull @ 110% of max snatch Thursday: Barbell Skill: Volume Acclimation 15-10-8-5 Back Squat Pendlay Row Sumo Deadlift BridgewaterWODApril 14, 2024Workout of the Day 04-15-24Monday 30 Minutes, As Many Rounds as Possible Partner I Go, You Go, Full Rounds 5 Dumbbell Thruster 50/35 3 Burpee 1 Squat Clean As Heavy as Possible Tuesday 8x Every 1:30 2 Hang Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 5 Hang Power Snatch 135/95 15 Toes to Bar 10/8 Calorie Bike Wednesday Front Squat 5 x 5 *same weight across sets, add from last week Conditioning 3 Sets for Quality 16 Front Rack Reverse Lunge 20 Dumbbell Glute Bridge 1:00 Wall-Sit Thursday Strict Press 5 x 5 *same weight across sets, add from last week Conditioning QFINALS Workout TBD Friday 17 Minutes, As Many Rounds as Possible 17/14 Calorie Bike 17 Box Jump Step-Down :30 Hollow Hold rest 2:00 17 Minutes, As Many Rounds as Possible 300 Meter Run 10 Wallball 30/20 10 Sprawl Saturday QFINALS Workout TBD Sunday Strict Pull-Up 5 x 5 *same weight across sets, add from last week Conditioning 15:00 As Many Rounds as Possible 300 Meter Row 4 Bar Muscle-Ups 50 Double Unders BridgewaterWODApril 7, 2024Workout of the Day 04-08-24Monday 30 Minutes, As Many Rounds as Possible 5 Chest to Bar Pull-Ups 10 Burpee 15 Air Squat 1 Power Clean 225/155 Tuesday 8x Every 1:30 3 Position Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 8 Hang Power Snatch 115/85 12 Toes to Bar 10/8 Calorie Bike Wednesday Front Squat 5 x 5 *same weight across sets, add from last week Conditioning 8 Minutes, As Many Thrusters as Possible 135/95 *top of every minute 40 Double Unders Thursday Strict Press 5 x 5 *same weight across sets, add from last week Conditioning 5 Rounds 300 Meter Row 3 Turkish Get-Up ea. G/Y Friday 16 Minutes, As Many Rounds as Possible 16/13 Calorie Bike 16 Single DB Step-Ups rest 2:00 16 Minutes, As Many Rounds as Possible 200 Meter Run 16 Sit-Ups 16 Walking Lunges Saturday Conditioning Partners Share Reps 100-80-60-40-20 Deadlift Push-Up *Deadlift goes: 135/95, 185/125, 225/155, 275/205, 315/225 Sunday Strict Pull-Up 5 x 5 *same weight across sets, add from last week Conditioning Half "Bad Karma" 25-20-15-10-5 Barbell Curls 5-10-15-20-25 Kettlebell Swing G/Y GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterApril 7, 2024Specialty Class Workouts 04-07-24Monday: Gymnastics Skill: Freestanding Handstand For Time 1-2-3-4-5-6-7-8-9-10 Wall Walk with HSPU/ Push-up + Wall Walk (Increase a rep per round) 20-18-16-14-12-10-8-6-4-2 Alternating Front Rack Walking Lunges 40/30# Tuesday: Endurance Skill: Breathing 6 Rounds for Time 600 Meter Run 400 Meter Bike 300 Meter Row 200 Meter Medball Run 100 Cross-overs or Double Unders Wednesday: Olympic Weightlifting Skill: Clean & Jerk 3 Sets Warm-Up: 5ea Kettlebell Arm Bar, 10 Banded Pull Apart, 3 Depth Drop Box Jump 5 x 2 Jerk, 5 x 1 Clean & Jerk, 4 x 3 Clean Pull Thursday: Barbell Skill: Volume Acclimation 15-12-10-8 Back Squat Pendlay Row Sumo Deadlift GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterApril 1, 2024Specialty Class Workouts 04-01-24Monday: Gymnastics Skill: Bar Muscle-Up 20:00 As Many Rounds as Possible 500 Meter Row 15 Abmat Sit-ups 5 Bar Muscle-ups / Chest to Bar Pull-Ups Tuesday: Endurance Skill: Surviving 4 x 11:00's As Many Rounds as Possible w/ Partner A. Bike + B. Row + C. Double Unders + D. Ski + Wednesday: Olympic Weightlifting Skill: Snatch 3 Set Warm-Up 10 Prone Swimmers :30 ea Weighted KB ankle stretch, 8 Sotts Press, Forward & Back Quadruped walk 5x Snatch Balance + Overhead Squat 5x Paused Snatch Pull + Low Hang Power Snatch + Low Hang Snatch 5x 1 Snatch Thursday: Barbell Skill: Deadlift Build to a heavy set of 1 Rack Pull (right below knee) Build to a heavy set of 10 Stiff Leg Deadlift Build to a heavy set of 10 RDL 3 Sets of (lite weight): 5ea Single Leg RDL dbells, 5 Snatch Grip Deadlift, 5 Deadlift