WOD Archives

Olympic Weightlifting WOD, August 13, 2020

August 12, 2020

Cycle 9: Traditional Wk1

Snatch (Weight)
E90sec x10
1st 5: 2 @ 50%
2nd 5: build up singles
Clean and Jerk (Weight)
E90sec x10
1st 5: 2 @ 50%
2nd 5: build up singles
Front Squat (Weight)
E2M x6
Heavy double
Snatch Pull (Weight)
3 pos pause Sn DL
E2M x6
2 @ 100%Sn

*pause 2" off floor, knee, power position

WOD WOD, August 13, 2020

August 12, 2020

Thursday

Warm-up
A) Gym Flow x 2 sets

10m Inch worm walk out + DD ( AFAP )
10m Lateral Lunge
10m Spiderman Crawl + rot
10m Paused Broad Jump
30 Sec Passive supinated hang

B) BB Tech HPC + FR Lunge + BOR

Hang Power Snatch (Weight)
Power

E90’s x 6 Sets

1 x Hang Power Snatch Below knee
Plus
1 Hang Power Snatch Above knee

*Build to moderate
**No misses
***2 POS HPC if not snatching

Metcon (Weight)
Unilateral Strength

E4M x 3 Sets

16 x Alt BB FR Reverse Lunge
Into
10 x Supinated Grip BOR

*Build load not to max but by feel

Core / Stability
10 Sec Star Side Plank L
10 Sec Star Side Plank R
20 Sec Hollow FLutter / Hollow
Rest 30 x 3 Sets

WOD WOD, August 12, 2020

August 11, 2020

Wednesday

Warm-up
30sec on/30sec off x4

Person 1: Row
Person 2: alt between
Glute activation R
Glute activation L
SL Wall sit R
SL Wall sit L

Front Squat (Weight)
Strength day
FS + BS Combo Wk 1

E3M x5
3 FS straight into 6 BS

Sets 1-2: warm up weights
Sets 3-5: working weights: 50%FS

Metcon (Calories)
Teams of 3 – 1:2 work:rest

EMOM 9
3 Deadball over shoulder
Max cal row

straight into

EMOM 9
6 TTB
Max cal row

Metcon (Calories)
EMOM #2 score

WOD WOD, August 11, 2020

August 10, 2020

Tuesday

Warm-up
EMOM x 12 ( 2 Rounds )

1. 30 Sec Rope Pull
2. 30 Sec Alt step Up
3. 30 Sec Hollow Hold
4. 30 Sec Bike
5. 30 Sec Skip
6. 30 Sec Push Up Shoulder Tap

Metcon (AMRAP – Reps)
Skillz under fatuigue

Alt EMOM 8-10

1 x Legless Rope Climb ( or with feet )
15 x Box Jump Step Down

REST 2

Metcon (AMRAP – Reps)
Alt EMOM 8-10

15 sec L seat hold – Paralette ( or 20 tuck )
12/9 cal bike ( rx + 15/12 )

REST 2

Metcon (AMRAP – Reps)
Alt EMOM 8-10

6-8 x Strict HSPU ( or open standard )
40 x Dubz ( or practice 30 sec )

*45 cap each minute

WOD WOD, August 10, 2020

August 9, 2020

Monday

Warm-up
2 sets
6 inch worm walk outs
6 spiderman lunges
then
2 sets
10 KB RDL’s (holding the bell)
10 Goblet squats
Deadlift (Weight)
E3M
Deadlifts
(1sec pause at top of lift)
4×6

*5 banded squats after each set
*First set at 50% then build
FOCUS: Technique over weight

Metcon (Time)
WOD – 1min on/1min off until completion

6 DB Snatch
6 Burpees over DB
Max wall balls in remaining time

Continue until 100 Wall balls complete
12min cap

Rx 22.5/15
Rx+ 120 Wall balls
SCORE: Time

WOD WOD, August 9, 2020

August 8, 2020

Sunday

Warm-up
Warm up
30sec row/bike/ski/rest x2
Metcon (Calories)
4 rounds
2min Row
2min Bike
2min Ski
2min rest

*Rotate on machines so we all rest together

Post WOD PUMP
10-8-6-4-2 BB Reverse curl & press
*6 Hand release push ups after each set

WOD WOD, August 8, 2020

August 7, 2020

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 – teams of 3

300m Team run
30 Dball over shoulder
300m Team run
60 TTB
300m Team run
90 cal Row

Rx 55/35
Rx+ 65/45 & hold plate overhead

*1 person must always hold 15/10kg plate (inc run)
*Share reps as pleased

WOD WOD, August 7, 2020

August 6, 2020

Friday

Metcon (Weight)
E4MOM x 3 Sets

1. 12,10,8 Snatch Grip DL
2. FULL REST
3. 20-30 Sec L Hang / Tuck Hang
4. FULL REST

Metcon (Time)
7 RFT – 10 min cap

7 x Power Snatch
7 x Bar Facing Burpees
7 x Thrusters

Rx: 35/25kg
Rx + 42.5/30kg

MODZ
BB : Reduce Load

Olympic Weightlifting WOD, August 6, 2020

August 5, 2020

Cycle 8: Wk 4

Power Snatch (Weight)
Power Snatch + OHS

E90sec x10
*50% for 4 sets then build
*2sec pause in catch

Power clean + Hang Clean + Jerk Complex (Weight)
E90sec x10
*50% for 4 sets then build
*2sec pause in jerk
Front Squat (Weight)
E2:30M x5
Heavy triple
Snatch Pull (Weight)
E2M x5

3 Snatch pulls @ 105%

WOD WOD, August 6, 2020

August 5, 2020

Thursday

Warm-up
A) Foam roll Lats / T spine / Triceps
B) 3 Sets
5/side half kneeling lat act
20 sec FLR
Weighted Pull-ups (Weight)
Gymnastics

Every 3 Minutes x 5 Sets

3 x Weighted Strict pull ups using top weight from last week

*After each set perform 12 Tall kneeling Band Pull Aparts

Metcon (Time)
Conditioning

1000m row

then, 3 Rounds of
10 x Strict HSPU
10 x Heavy Russian Swings

then,
1000m Run

Rx 32/20

MODZ
SHSPU : Open Standard / L seat DB Z press
KB : Reduce Load