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Wednesday’s WOD

Warm-up:

12:00 @ Easy Pace:
Row 5 Strokes Legs Only + 5 Strokes Legs + Body + 150m full stroke
20 Walking Lunges
0:15-0:20 Chest-to-Wall Handstand

WOD:

AMRAP 30:
20 Handstand Pushups
20 One Legged Squats, alternating
500m Row

Extra Work:

3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side
100′ Death March

 

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Tuesday’s WOD

Warm-up:

5 Sets:
3 Press from Split
3 Push Press from Split
3 Split Jerks
5 Squat + Broad Jump

Strength:

Split Jerk
5×5, use 95% of last week’s top working weight

WOD:

7 Rounds For Time:
3 Power Snatch, 155#/105#
7 Burpee Box Jump Overs, 24″/20″

TIMECAP: 10:00

Extra Work:

Snatch Pull + Snatch High Pull + Snatch + OHS

8-10×1, use 95% of last week’s top working weight

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Monday’s WOD

Warm-up:

EMOM 12, alternating:
a) 20 Mountain Climbers
b) 5 Front Squats
c) 8-10 Pushups

Strength:

Every 2:00 x 8 Sets:
Front Squat 70% x 4
3-6 Strict Ring Dips + 4-8 Kipping Ring Dips

WOD:

21-15-9 For Time:
Dumbbell Squat Clean Thruster, 50#/35#
Pullup

TIMECAP: 8:00

Extra Work:

Row 3:00 @ 6, 2:00 @ 7, 1:00 @ 8

2:00 Rest

3000m Time Trial

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Friday’s WOD

Warm-up:

3 Sets:
20 Single Arm Overhead Walking Lunge, switch arms at 10 reps
10 Kettlebell Windmills/side
10 Romanian Deadlifts @ 31X1 Tempo

Strength:

Deadlift AMRAP 20 @ 75% of 1RM
Maximum: 40

WOD:

4 Rounds For Time:
21 Overhead Squats, 95#/65#
7/5 Muscle-Ups

TIMECAP: 15:00

Extra Work:

Front Squat 75%x3x8
Rest 2:00 between sets

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Thursday’s WOD

Warm-up:

4 Sets:
Jog 200m
5 Clean Deadlifts
4 Clean Pulls
3 Power Cleans
3 Front Squats

Strength:

Clean Pull + Power Clean + Clean 1-1-1, 4×1

WOD:

AMRAP 11:
10 Dumbbell Power Cleans, 50#/35#
200m Run

Extra Work:

Push Press AMRAP 20 @ 75% of 1RM
Maximum: 40

 

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