Show all Bridgewater WOD Barbell Endurance Olympic Weightlifting Gymnastics Uncategorized UncategorizedGymnasticsOlympic WeightliftingEnduranceBarbellApril 28, 2024Specialty Workouts 04-29-24Gymnastics 04-29-24 Box Around the Worlds Pike To stand Practice Freestanding Shoulder Taps Obstacle Walking For Time 50ft Handstand Walk Buy In Then 5 Rounds 5 Deficit Strict Handstand Push-ups/ Deficit Box Pike Push-up 50 ft Sandbag Carry 5 Rounds 7 Deficit Kipping Handstand Push-ups 50 ft Farmer Carry 50ft Handstand Walk Cash Out Endurance 04-30-24 4/29: MURPH -Partner- Prep! (Vests Welcome!) For time... 1600m Run, together (100) Sit-Up's *Split reps with partner* (100) Push-Up's *Split reps with partner* (100) Air Squats *Split reps with partner* 1600m Run, together (100) Air Squats *Split reps with partner* (100) Push-Up's *Split reps with partner* (100) Sit-Up's *Split reps with partner* 1600m Run, together Olympic Weightlifting 05-01-24 3 sets 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 Snatch + low hang squat snatch 5x1 squat snatch BridgewaterWODApril 28, 2024Workouts of the Day 04-29-24Monday 30 Minutes, As Many Rounds as Possible Partner I Go, You Go, Full Rounds 25 Double Unders 10 Wallballs 30/20 1 Hang Squat Clean 225/155 Tuesday Strength 8x Every 1:30 1 Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 1 Power Snatch 185/125 20 Toes to Bar 10/8 Calorie Bike Wednesday Strength Front Squat 5 x 5 same weight across sets, add from last week Conditioning 200 Meters of Walking Lunges Thursday Strength Strict Press 5 x 5 same weight across sets, add from last week Conditioning 12 Minutes, As Many Rounds as Possible 200 Meter Run 2ea Turkish Get-Up R/G Friday 19 Minutes, As Many Rounds as Possible 200 Meter Run 15 Pull-Ups 15 Sit-Ups rest 2:00 19 Minutes, As Many Rounds as Possible 200 Meter Run 15 Burpees 15 Air Squats Saturday Partners Share 50-40-30-20-10 Handstand Push-Ups 10-8-6-4-2 Rope Climb *200 Meter Run together after each of the 5 sets Sunday Strength Strict Pull-Up 5 x 5 same weight across sets, add from last week Conditioning 100 Russian Kettlebell Swings R/G *Every drop = 100 Double Unders 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