WOD Archives

WOD WOD, May 21, 2020

May 20, 2020

Thursday

Warm-up
2 sets
5 Inch worm walk outs w/ toe taps
10 rocking adductors per side
15 Thoracic openers
then
2 sets
4 DB snatch
4 DB HC&J
4 Box step ups
Metcon (Time)
For time

40 DB snatch (alt)
40 Box step ups
2min rest
30 DB HC&J (5/5)
30 DB Box step ups
2min rest
20 DB snatch (alt)
20 Box step ups

Rx 22.5/15
*15min cap

Modify:
Reduce DB weight
BW step ups throughout
Metcon (Weight)
Part B – KB accessories

2 sets – 10mins
50m OH carry R
50m Front rack carry R
50m Farmers carry R
50m OH carry L
50m Front rack carry L
50m Farmers carry L

WOD WOD, May 20, 2020

May 19, 2020

Wednesday

Warm-up
3 sets
10 spiderman lunge w/ rotation
10 Med ball cleans
5 Nurpees
Metcon (Time)
Part A – For Time

10 Wall balls
10 burpees
1min rest
15 Wall balls
10 Burpees
1min rest
20 Wall balls
10 Burpees
1min rest
25 Wall balls
10 Burpees

12min cap

Modify:
Reduce WB height/weight
Nurpees for Burpees
Metcon
Part B – 4 rounds (8mins)

20sec side plank R, 10sec rest
20sec side plank L, 10sec rest
20sec hollow hold, 40sec rest

WOD WOD, May 19, 2020

May 18, 2020

Tuesday

Warm-up
3 sets
100-150-200m Run
5 Inch worm walk outs
20sec dead hang- beat swing- straight leg raise
then
6 KB swings
3 TTB/wod variation
Metcon (5 Rounds for reps)
E5M x5 rounds

400m Run
12 KB Swings
6 TTB

Rx 24/16
Rx+ 32/20

*Score each round

Modify:
Reduce run if needed

WOD WOD, May 18, 2020

May 17, 2020

Monday

Warm-up
3-5min General body warm up
then
BB progressions
Metcon (Weight)
EMOM 20

3 Deadlifts
2 Hang power cleans
1 Push jerk

Rx 40/25

Modify:
Reduce load to go unbroken throughout
Metcon (Weight)
Accessories – 2 sets

30 DB bicep curls (hold both DB heads)
30 DB tricep extensions
30 DB bent over rows (5/5)

Olympic Weightlifting WOD, May 14, 2020

May 13, 2020

ISO GAINS! – Wk 4

Snatch (Weight)
10×1 – working upto heavy

*Go by feel on this

Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy

*Go by feel

Metcon (Weight)
Mid grip pulls

5×5 working upto heavy

*go by feel

*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up

Olympic Weightlifting WOD, May 7, 2020

May 6, 2020

ISO GAINS! – Wk 3

Snatch (Weight)
10×1 – working upto heavy

*Go by feel on this

Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy

*Go by feel

Metcon (Weight)
Mid grip pulls

5×5 working upto heavy

*go by feel

*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up

Olympic Weightlifting WOD, April 30, 2020

April 29, 2020

ISO GAINS! – Wk 2

Snatch (Weight)
10×1 – working upto heavy

*Go by feel on this

Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy

*Go by feel

Metcon (Weight)
Mid grip pulls

5×5 working upto heavy

*go by feel

*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up

Olympic Weightlifting WOD, April 23, 2020

April 22, 2020

ISO GAINS! – Wk 1

Snatch (Weight)
10×1 – working upto heavy

*Go by feel on this

Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy

*Go by feel

Metcon (Weight)
Mid grip pulls

5×5 working upto heavy

*go by feel

*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up

Olympic Weightlifting WOD, April 16, 2020

April 15, 2020

Cycle 4: Cleans & Front squats Wk4

Snatch (Weight)
E90sec x10

2 @ 70%

*first 5 sets are warm up jumps
*Record 70%

Clean (Weight)
E90sec x 10

1 @ upto max

*Record 1RM

Front Squat (Weight)
Work upto 1×1 upto max

*if you miss, you’re done.

Accessory
EMOM 10
1- 8-10 Good mornings
2- 8-10 V-ups

Olympic Weightlifting WOD, April 9, 2020

April 8, 2020

Cycle 4: Cleans & Front squats Wk3

Snatch (Weight)
E90sec x10

2 @ 70%

*first 5 sets are warm up jumps
*Record 70%

Clean (Weight)
E90sec x 10

3×1 @ 90%

*first 7 sets are warm up jumps
*Record 90%

Front Squat (Weight)
Work upto 1×2 @ 90%

Accessory
EMOM 10
1- 8-10 Good mornings
2- 8-10 V-ups