WOD Archives

WOD WOD, December 13, 2019

December 12, 2019

Friday Fizza

Warm-up
3 Sets

100m Run
10m x Bear Crawl
10m x Inchworm walk out
10 x Shoulder taps from PU
5 x Push Ups

Close Grip Bench Press (Weight)
E4MOM x 5 Sets

Min 1 : 10-8-6-4-2 Close Grip Bench Press ( record 2rm )
Min 2 : REST
Min 3 : Max Reps BW strict pull ups ( record total strict pull ups )
Min 4 : ACTIVE REST – 10 / 10 x Banded Lateral monster walks

GUIDE:

CGBP : 50-60-70-80-90 %
Pull up options:
5 x jump and lowers – 3 count descent

Metcon (AMRAP – Reps)
10 Min AMRAP

100 x WB
50 x DB snatch
Max rep Burpee to 6" in time remaining

Rx 22.5/15kg, 9/6kg

*Record every rep / total burpees in comments

OPTIONS:

WB : 75 reps / Reduce load , distance, Goblet squat
DB : Hang / Reduce load
Burpee : Nurpee

Olympic Weightlifting WOD, December 12, 2019

December 11, 2019

Cycle 12: End of year Maxout!

Snatch (Weight)
E30sec x5mins
1 @ 50%

Then

15mins to work upto max
*be smart in your jumps and go every 90sec/2mins

Clean and Jerk (Weight)
E30sec x5mins
1 @ 50%

Then

15mins to work upto max
*go every 90sec/2mins

Back Squat (Weight)
12mins to work upto a heavy single

WOD WOD, December 12, 2019

December 11, 2019

Power Hour

Metcon (Weight)
Power clean conditioning

EMOM 15

3x 1-2-3-4-5 TnG power cleans

*Work up each round, as long as you can stay TnG

Necessities
Post WOD corrective – shoulders/midline

15 mins M4M for quality and TEMPOS

8 x 1/2 kneeling DB press p/side @2011
30s x Dual KB Wall squat
8 x DB rows p/side @2011
20s x L-Hang / Tuck Hang

COOL DOWN
W/buddy

Quad smash 3-4 mins p/side

WOD WOD, December 11, 2019

December 10, 2019

Skillz n Thrills

Gymnastics
Rope Climb / Muscle Up skill session – Choose your own adventure

A) E90’s x 7 Sets

# Ring or Bar Muscle Ups – repeatable rep range

B) E90’s x 7 Sets :

1-2 x Rope Climb / 45 seconds in each round working foot "J hook" from the bench

*Low volume, skill development

Metcon (AMRAP – Rounds and Reps)
AMRAP 18 – with a partner

Running – 1 person at a time
100m each
150m each
200m each
300m each
400m each

Straight into

Now on Row – 1 person at a time
100m each
200m each
300m each
400m each
500m each

If you finish the row, back onto the run

Run: Bike/Ski (10-15-20-25-30 cal)

COOL DOWN
Post WOD foam roll
Calves
Hamstrings

WOD WOD, December 10, 2019

December 9, 2019

Rinse and Repeat

Hang Power Snatch (Weight)
E2M x5

3 Drop and reset Hang power snatches

*increase weight each round to moderate weight (70%ish)
(drop bar and deadlift back up to hip for next hang power snatch)

Metcon (Time)
3 rounds of:

9 Burpees over bar
6 Deadlifts
3 Hang power snatch

3min rest then REPEAT

*15min cap
*Rx 50/35

OPTIONS:

BB: Reduce load / HPC if not proficient with snatch
Burpees: Nurpee/step over bar

WOD WOD, December 9, 2019

December 8, 2019

Mad Monday

Warm-up
Team of 3
40on/20off x3
Bike
BW Lunge
R1: Scap pull ups
R2: Beat swing (sets of 10)
R3: Straight leg raise (sets of 5)
Metcon (AMRAP – Rounds and Reps)
Teams of 3 : AMRAP 18 – R4R4R

12/9cal bike
10m DB FR lunge R
8 TTB
10m DB FR Lunge L

*No singles in the TTB
Rx 22.5/15

*Aim is 5-6 rounds each

OPTIONS:
Bike: 45sec max
Lunge: Reduce load
TTB: Straight leg raise

Holds and Carries
For QUALITY, not time, in same teams complete

600m with
Deadball bearhug carry
KB famers carry

Alt every 50m (4 total sets of each)

(400m mark and back then 200m mark and back)

All holds must be 50m unbroken

WOD WOD, December 8, 2019

December 7, 2019

Ssssssustainable Sunday
Bit of a fun mix up on the machines with some incremental efforts. Adding another layer on to your pacing games… How well do you know your machine game?

Warm-up
2 sets, playing with pacing

30 Second bike
30 Second plank
30 Second ski
30 Second Hollow tuck
30 Second side plank ( 15/15 )

Metcon
EMOM x 25 / 5 sets – no rest

1: 30 Second Ring Support
2: 30 Second Ski
3: 30 Second KB FR hold
4: 30 Second bike
5 : 30 Second recovery run ( 100-150m )

*Start at any station
*Incremental sets on machines ie:

Bike : 62-64-66-68-70 RPM
Ski 1100/1150/1200/1250/1300 c/ph

*Start "slow", breathing shouldn’t interfere with quality of holds

*SCORING = Quality + Accuracy of pacing 😉

Post WOD PUMP
W/buddy

20-15-10

DB Hammer curl ( 1 x DB )
DB Skull Crusher ( 1 x DB )

WOD WOD, December 7, 2019

December 6, 2019

Super Saturday

Metcon (AMRAP – Rounds and Reps)
Again & Again

AMRAP 28 w/ a buddy – R4R
200m Run
15 Wall balls
10 Burpees over bar
5 Power cleans 70/45

OPTIONS:

WB : Reduce Load / height / goblet squat
Burpee : Nurpee
BB : Reduce Load

WOD WOD, December 6, 2019

December 5, 2019

STRONGPEOPLE FRIDAY
Mixing it up outdoors moving some large loads, long distances, quickly !

Warm-up
Full body Flow + Glutes + Farmers Carry tech
10m MAX effort Farmers Carry (Weight)
Move load 10m with ought any stoppage

*Combined load both handles + bumper load

Big Black : 70 kg ( 35 p/hand )
Orange : 50 kg ( 25 p/hand )
Small Black : 30kg ( 15 p/hand )

*After each effort, 5 x DB Push Press p/side

*20 Minute cap – Carry outside

Accessory
Walk n Talk
With a partner complete 2 rounds:

400m Dual KB FR walk 2×24/16
*Change every 50m

400m SA OH KB Carry
*Change every 50m
(P1 R, P2 R, P1 L, P2 L)

*For QUALITY not time

Olympic Weightlifting WOD, December 5, 2019

December 4, 2019

Cycle 11: Volume wk 4

Snatch (Weight)
E2M

1×3 @ 50%
1×3 @ 60%
2×3 @ 70%
2×3 @ 75%
3×3 @ 80%

Clean and Jerk (Weight)
E2M

1×2 @ 50%
1×2 @ 60%
2×2 @ 70%
2×2 @ 75%
3×2 @ 80%

Front Squat (Weight)
10mins

Work up to single between 95-100%+
*6 attempts max