WOD Archives

WOD WOD, January 8, 2020

January 7, 2020

Burp Alert
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Warm-up
3 Sets

10 x stationary Alt Frankensteins
10 x Stationary Alt Spiderman lunge + rotations
10 x Band resist Good mornings @ 3010

Good mornings: Brush hands down the thigh to learn pattern / Band resist @ above knee

Functional Body Building
GIANT SET

E4MOM x 3 Sets

Minute 1: 8 x BB RDL @ 3011
Minute 2: 6-8 x Strict Pull-Ups OR Banded ( if too easy add load )
Minute 3 : 30 Second Hollow hold
Minute 4: Full Rest

*RDL load is light, not a test of strength – TEMPO Focus

Metcon (Time)
3 RFT – 15 Hard cap

200m SA KB FR Carry ( 100 L / 100 R )
21 x KB swings
9 x Burpee Pull Ups

Rx 20/12kg
RX + 6 x Burpee Bar MU / 24/16kg KB

OPTIONS:
KB : Reduce Load
BPU : Burpee hanging knee tuck

Core / Stability
Midline Finisher

3 sets
15-second side plank L
15 Second side plank R
45 Second Elbow plank
60 Second rest

*If run out of class time, do on astro post class

WOD WOD, January 7, 2020

January 6, 2020

Tasty Tuesdays

Warm-up
3 Sets

30 Seconds skipping – start singles, build-up to dubz
5 x Inchworm walkouts + push-ups
T2B progression: Scap PU / Kips Swing / Kip + leg raise

Gymnastics
Dip Strength – Choose 1, 1 only

Every 2: 00 x 5

5 x weighted dip – ( use boxes not rings )
5 x BW Dips
5 x Dip Negatives ( jump to top, slow lower )
10 x Paralette dips

Metcon (4 Rounds for reps)
4 RFT- 15 min hard cap

15/12 x T2B
50 x Dubz
10 x DB Box Step Ups 24/20"
2 Minutes rest

Rx 22.5/15kg x 1

*Track each round ( scored in WODIFY for consistency )

OPTIONS:
T2B : low / straight leg raise / 15 V up / 20 Ab mat sit ups
Dubz : 25, max in 45 seconds / 75 singles
BSU : Reduce weight / BW

EXTRA CREDIT
Lacross Ball calve smash x 3 mins p/side

WOD WOD, January 6, 2020

January 5, 2020

Back on the ORSE

Warm-up
5 Minutes of flow, head into FBB to finish the prime

Functional Body Building
GIANT SET

E4MOM x 3 Sets

Minute 1 : 8 x BB Z Press from rack @ 3011
Minute 2 : 8 x DB Row p/side @ 2111
Minute 3 : 30 Second DUAL KB Rack Support @ heavy
Minute 4 : FULL REST

*TEMPO is the focus…
*Team up, start at different movements

Metcon (Time)
In Pairs : 6 RFT ( 3 each ) 20 Minute cap finished or not

500/400m Row
12 x HPC
9 x HSPU

RX 50/35kg – unbroken

*Note : Not a HSPU skill session – choose an option that maintains flow in workout
*Rounds should take approx 3 mins

OPTIONS:
Row : 2 min cap
BB : Reduce Load ( Must be unbroken )
HSPU : 1 x Ab mat / HR Push Ups

WOD WOD, January 4, 2020

January 3, 2020

Super Saturday

Metcon (AMRAP – Reps)
Teams of 2
10 sets of 2min on/1min off

40cal Row/Bike/Ski
40 DB Snatches
40 Sit ups
40 SA DB Push press
40 Box jumps
40 Ring rows

Rx 22.5/15
*Continue where you finish
*Share reps evenly
*Score is total reps

MODIFYING:
DB: Reduce weight
BJ: Step up

WOD WOD, January 3, 2020

January 2, 2020

Friday HAM

Warm-up
Banded walks
Rig progressions
Metcon (Time)
E5M x5

15 Burpees over bar
10 Front squats
5 TTB

Rx 50/35
Rx+ 50/35 & 3 Bar MU’s

*Score is slowest round

MODIFYING:
FS: Reduce weight
Burpees: Nurpees/Step over
TTB: Straight leg raises/V-ups/Sit ups

Post WOD PUMP
AMRAP 8 – M4M with a partner

5/5 Heavy DB rows
20 Banded tricep push downs

WOD WOD, January 2, 2019

January 1, 2020

New Year New Me

Warm-up
5x 30/30 on any machine with a partner
Metcon
EMOM 25

1- 40sec Bike
2- 40sec Row
3- 40sec Ski
4- 100m Run
5- Rest

*Everyone start on bike
*No score, just enjoy the fitness!

MODIFYING:
Run: Add in another row

WOD WOD, December 31, 2019

December 30, 2019

NYE Hero WOD: Loredo

Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

*30min cap

MODIFYING:
Push ups: knees/abmat
Run: 400m Row

WOD WOD, December 30, 2019

December 29, 2019

Boulders

Warm-up
AMRAP 6
Partner 1: Row/Bike/Ski
Partner 2: 3 Strict press + 6 Beat swings + 9 Light Russian swings
Metcon (AMRAP – Reps)
4x AMRAP 4

Buy in: 30/24cal Row/Bike/Ski

Then, AMRAP in remaining time
3 Shoulder to overhead
6 Pull ups
9 Russian swings

4min rest after each AMRAP

Rx 60/40 & 24/16
*Start each AMRAP from STO

SCORE: AMRAPs total reps

MODIFYING:
STO: Reduce weight
PU: Ring rows
Swings: Reduce weight

WOD WOD, December 28, 2019

December 27, 2019

Super Saturday

Metcon (AMRAP – Rounds and Reps)
Teams of 2

AMRAP 25

90 Wall balls
60 DB snatch
30 Synchro Sit ups
10 Dball to shoulder
1200m Run

Rx 22.5/15 & 55/35

WOD WOD, December 27, 2019

December 26, 2019

OOOOOFFFTTTT

Metcon (Calories)
Work off the Turkey

Teams of 3

10 Rounds of

45sec Row

In "Rest" complete:
A) 45 x Dubz
B ) 30 Second Dual KB FR Hold

*New person every min
*Try go straight from the rower to the DU with minimal rest
*45 Second cap on Dubz