WOD Archives

WOD WOD, August 18, 2020

August 17, 2020

Tuesday

Warm-up
EMOM x 8 (2 rounds)
1. 30 sec row
2. 30 sec alt step up
3. 30 sec russian swings
4. 20-30 sec scaled hollow (knees tucked in)
Metcon (Calories)
Mixed Conditioning @ MAP 5

3 Minutes on / 3 Minutes off x 3 sets w/buddy

20 x Box Jump Step Down
20 x American KB Swings
Max Cal Row @ sustain in time remaining

Rx : 24/16kg, 24/20"
Rx +: 32/20kg KB

*Score = Teams total cals
**Row splits : You should be able to sustain same output each set

Modify:
BJ: Step ups
Swings: reduce load
Metcon
10 Minutes Gymnastics Skill For Absolute Quality

1 x Wall Walk + 20 Sec Hollow Hold
Rest as needed

WOD WOD, August 17, 2020

August 16, 2020

Monday

Warm-up
2 Rounds
1. 30 sec skipping
2. 30 sec ring rows
3. 8-10 x kip/leg raises
4. 8-10 Thruster with wall ball
Metcon (Weight)
WOD Prep

Rotating EMOM 12 ( 3 sets )

1 : 8/side Seated DB Press
2: REST
3: 8 x Feet elevated Ring Rows (pause if you can)
4: REST

Metcon (Time)
4 Sets for total time

12 x Thrusters
REST 30
12 x Toes 2 Bar
REST 30
45 x Dubz
REST 2 Minutes

Rx : 42.5/30kg

*Intent : UB sets on each movement
**Reduce load / rep range accordingly

WOD WOD, August 16, 2020

August 15, 2020

Sunday Sustain @MAP 2

Warm-up
EMOM x 8

1. 30 Sec Bike
2. 30 Sec FLR
3. 30 Sec Ski
4. 30 Sec Alt Shoulder Tap

Metcon (AMRAP – Reps)
Sunday Sustain @ MAP 2

60 Sec Bike for cals
60 Sec Rest
60 Sec Ab mat Sit up for reps
60 Sec Rest
60 Sec Ski Erg for Cals
60 Sec Rest
60 Sec No Push Up Burpees for reps
60 Sec Rest
x 3-4 sets depending on the class feelz

*Goal : Grab a white board to keep tabs on the repeatability of each movement. To get the most out of this workout, aim for identical numbers across the board…lets see what cha got 😉

#rewardthepacer

Accessory
Post WOD Pipes

10 x Kneeling Zottman Curls
10 x DB Skull Crushers
x 3 sets w/buddy

WOD WOD, August 15, 2020

August 14, 2020

Saturday

Metcon (Time)
Super Saturday – in pairs

60/50 x Cal Row
50 x BBJO
40 x Power Clean
30 x S2OH

REST 4

30 x S2OH
40 x Power Clean
50 x BBJO
60/50 x Cal Row

Share reps as pleased
Rx 50/30kg
Rx+ 60/40kg

WOD WOD, August 14, 2020

August 13, 2020

Friday

Warm-up
Metcon (Time)
For time – 18min cap

800m Run
3 Rounds of Strict Cindy
400m Run
6 rounds of Cindy

Rx+ 3 rounds of Nate
(for first bit only)

Cindy
5 Pull ups
10 Push ups
15 Squats

Nate
2 MU’s (rings)
4 HSPU
8 KB Swings @ 32/24

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