WOD Archives

Friday Feelzzz WOD, March 13, 2020

March 12, 2020

Those glorious Friday Feelzzz

Deadlift (5×3)
Every 4 mins x 5 sets:

Working off last weeks %.

3 reps – Increase to 75-85% across all 5 sets.

Super set

Ring Dips

Ring Dips (5 sets of ‘x’ reps)
5 sets of 6-12 reps

Aim to increase from last week.

Metcon (4 Rounds for reps)
4 Sets of 3mins ON: 3mins OFF

5 Pull ups
10 Power Cleans
5 Pull ups
10 Push Jerks
Max D/Unders in time remaining.

Rx – 40/30

Rx+ – Chest to bar

Scaling – Banded/ Jumping Pull ups or Ring Rows
Reduce barbell load to allow unbroken reps.

WOD WOD, March 12, 2020

March 11, 2020

Swingin for 6 packs

Turkish Get Up (Weight)
Turkish Get Ups

1 (each side) every 90sec x10

*Pick a weight to stay consistent

Metcon (AMRAP – Reps)
3x AMRAP 4

30/25 Cal row (buy in)
2-4-6-etc Russian swing
2-4-6-etc Sit ups

4min rest btw rounds

Rx 24/16
Rx+ 32/24

Score eaquals total reps swings / Sit Ups

MODZ
KB : Reduce Load

Olympic Weightlifting WOD, March 12, 2020

March 11, 2020

Cycle 3: Jerks & Pulls Wk 3

Snatch (Weight)
EMOM 15

1 @ 60%

*first 5 sets are warm ups

Clean and Jerk (Weight)
E90sec x10

1 Clean + 3 Jerks @ 60%

*1sec pause in catch of each jerk
*first 5 sets are warm ups

Snatch Pull (Weight)
E90sec x7

1 Sn high pull + 2 low hang Sn high pulls @ 100%Sn

*Set 1 & 2 are warm up sets
*pause at bottom of low hang

Front Squat (Weight)
E2M x5

work upto 1×2 @ 75-85%

*no misses

WOD WOD, March 11, 2020

March 10, 2020

Booty Build WK 9.. The Finale

Back Squat (Weight)
E3M

1×3 @ 50%
1×3 @ 60%
3×3 @ 70%

*3sec pause 1st rep only
*Strict %

*after each set perform 30sec hollow hold (arms by side only)

Metcon (AMRAP – Rounds and Reps)
AMRAP 15 – R4R

100m Run
4 Deadlifts
8 DB Box step ups

Rx 80/55 & 22.5/15

MODZ
DL : Reduce Load / T and G reps
DB : Reduce Load / BW

Holds and Carries
Post WOD Pecs
Reverse Tabata
Medball pec hold

WOD WOD, March 10, 2020

March 9, 2020

Sprint / Repeat

Close Grip Bench Press (Weight)
E4MOM x 3 Sets

Min 1 : 6 x CGBP @ 3011
Min 2 : 4-6 x SA Ring Row p/side
Min 3 : 20 Second extended arm side plank p/side
Min 4 : FULL REST

*Add load to 2 weeks ago for CGBP

Metcon (5 Rounds for reps)
E4MOM x 5 Sets

18/13 cal bike ( 50s cap )
14 x DB Snatch – alt
10 x T2B

Score equals slowest round

Rx 22.5/15kg

MODZ
DB : Reduce Load
T2B : Progression x 10

WOD WOD, March 9, 2020

March 8, 2020

Slave to the Barbell

Metcon (Weight)
Barbell Cycling Conditioning

E30sec x15mins alt btw

a)
3 TnG Power cleans
b)
3 Front squats
c)
3 Shoulder to overhead

Rx 60/42.5

*Everything should be UB and smooth throughout

FOCUS: Smooth barbell cycling

Scale load to stay UB

Metcon (Time)
Bodyweight conditioning

For time
20 Burpees to target
800m Run
20 Burpees to target

*10min cap

MODZ
Run 400
Nurpee

WOD WOD, March 8, 2020

March 7, 2020

The Real 300’s

Warm-up
A) Foal roll 6 mins – pick 1 spot and nail it
B) 2 Sets
10 x Alt DD Toe touches
10 x Alt Perfect stretch
10 x SL Glute bridge
Metcon (Time)
Sunday Funday – The real 300’s

In Teams of 4

150-100-50

Cal ski
Cal bike

*Chase every effort w/50m DB Farmers carry

FLOW

150 cal ski
150 cal bike
100 cal ski etc

Core / Stability
For fun :

a) Plank off
b) Side plank off

WOD WOD, March 7, 2020

March 6, 2020

Super Saturday – Strictly ballin

Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 Minutes

200m Sandbag run each
20 x DB 2 Shoulder – shared
200m Sandbag Run each
20 x Strict Pull Ups – shared
200m Sandbag run each
20 x strict HSPU – shared

Rx: 20/10kg + 55/35kg

WOD WOD, March 6, 2020

March 5, 2020

Friday with twist
Constant variance to keep the body guessing.

Warm-up
A) 3 sets of:

5 x scorpion p/side
5 x rocking adductor p/leg
5 x Leg overs p/leg
10 x Banded squats

Metcon (Time)
Constant variance w/buddy

4 Rounds for time 24 min cap

R1 :
Row 300/250m
15 x Wall ball
12 x Box Jump step down
9 x T2B

R2:
15 x Wall ball
Row 300/250m
9 x T2B
12 x BJST

R3:
9 x T2B
15 x WB
Row 300/250m
12 x BJSD

R4:
12 x BJSD
15 x WB
9 x T2B
Row 300/250m

Rx:
Box: 24/20"
WB : 20/14lbs

Modz:
WB : Reduce load/ height / goblet
BJ : Step up
T2b: 6 reps / high-low/SL raise

*FLOW

-Round for round w/buddy
-Each round has a 3 min cap per person finished or not

Olympic Weightlifting WOD, March 5, 2020

March 4, 2020

Cycle 3: Jerks & Pulls Wk 2

Snatch (Weight)
EMOM 15

1 @ 55%

*first 5 sets at 50%

Clean and Jerk (Weight)
E90sec x10

1 Clean + 3 Jerks @ 55%

*1sec pause in catch of each jerk
*first 5 sets at 50%

Snatch Pull (Weight)
E90sec x7

1 Sn high pull + 2 low hang Sn high pulls @ 100%Sn

*Set 1 & 2 are warm up sets
*pause at bottom of low hang

Front Squat (Weight)
E2M x5

work upto 1×2 @ 75-85%

*no misses