WOD Archives

Olympic Weightlifting WOD, November 7, 2019

November 6, 2019

Cycle 10: Hangs and pulls Wk 4

Metcon (Weight)
Hang Snatch + Low hang snatch

E2M

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

Metcon (Weight)
Hang Clean + Low hang clean + Jerk

E2M

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

Snatch Pull (Weight)
E2M

5×3 @ 100%Sn

WOD WOD, November 7, 2019

November 6, 2019

Roman Sandals

Warm-up
Thursday Games

Gymnastics
E3MOM x 5 Sets ( Return of the weighted PU volume )

1. 5 x BW Chin over Bar Strict Pull Up ( 10 x RR )
2. 5 x BW C2B Strict Pull Up ( 5 x Banded )
3. 5 x BW C2B Strict Pull Up ( 5 x Banded )
4. 5 x BW C2B Strict Pull Up ( 5 x Banded )
5. 5 x BW Chin over bar Strict Pull Up ( 10 x RR )

*Commence each set with a 30-second hollow hold ( pre pull up )

Metcon (5 Rounds for reps)
E4M x 5

15 Cal row
12 TTB
8 KB swings

Rx 24/16
Rx+ 32/24 (must do TTB)
*1min cap on rower

OPTIONS:

Row: Reduce cals
TTB: Straight leg raises
KB: Reduce load/height

WOD WOD, November 6, 2019

November 5, 2019

Mid Week Chippin

Warm-up
A) Front rack MOB x 3 Rounds ( 5 Mins )
30 Second reverse grip passive hang
30 Second BB Back rack elbow raise
30 Second Puppy dog pose

B) BB tech with spiderman lunge/sumo stance inchworm between positions

Power Clean (Weight)
E90’s x 6

1 x Power Clean
1 x Hang Power Clean
1 x Push Jerk

*Build to 70 % Power Clean Max ONLY
*Focus : Connecting Clean catch and rebounding into PJ

Metcon (Time)
For time ( Thanks to Coach Pirri for the inspo )

800m Run
6 x Power Clean
12 x Burpees
400m Run
9 x Power Clean
18 x Burpees
200m Run
12 x Power Clean
24 x Burpees

Rx 50/35kg
RX+ 60/40kg
20 Minute cap
* Dont go heavy just to go slow on run / burpees

OPTIONS:

BB : Reduce Load ( This should be smooth / consistent )
Burpees : Nurpees
Run : 600/300/200

WOD WOD, November 5, 2019

November 4, 2019

Man V Machine V2

Warm-up
A) Extended Couch stretch high/low
A) Machines 5 x 30/30
B) Rope climb tech 5 – 10 minute playing with footwork
Metcon (AMRAP – Reps)
In Teams of 3 / AMRAP in 27

150/120 x Cal Bike
300m KB Farmers Carry
150/120 x Cal Ski or Row
300m KB Front Rack Carry
15 x Rope Climbs

RX : 20/12kg KB x 2, Rope too Roof

Machines :

*NO SPRINTING , stay on a little longer @ below maximum effort
*KB : Walk together changing out every 100m
*Rope : 1 for 1 for 1

OPTIONS:

Rope : AHAP / 3 x "Jump pull and lowers’
KB : Reduce Load

COOL DOWN
Foam Roll

WOD WOD, November 4, 2019

November 3, 2019

Dumbells n Dubz

Warm-up
A) Dynamic Full Body
B) Glutes / Squat Prep
Back Squat (Weight)
E3M x 5

6 Back squats @ 50-60%
* 3 box jumps for height after each set
*Back squats should be light and fast

Metcon (Time)
Cardio Option Non squatters @ sustain
Row 1000/800m – Rest 120 Seconds
Row 750/600m – Rest 90 Seconds
Row 500/400m

PACING :

Pacing : 500m split should be reduced each round ie:
1. 2.00/2.15 /500m
2. 1.50/2.05 / 500m
3. 1.40/ 1.55/ 500m

Metcon (Time)
For time – 3 rounds

12 DB box step ups
35 DU
8 DB lunges
35 DU
4 DB squats
35 DU

Rx 22.5/15
9min cap

OPTIONS:

Step ups/Lunges/Squats: Reduce weight
DU: 35 Single skips

WOD WOD, November 3, 2019

November 2, 2019

Sustainable Sunday’s

Metcon (5 Rounds for reps)
Every 4 Minutes for 5 rounds

20/15 cal assault bike/Ski erg
200m run

* 90sec cap assault bike/ski
* Aim to get all 5 rounds within a few seconds of each other
* Can’t run = Ski/row
* What RPM can you hold? Start to take notice!
*Wave 1- Leave on 0
*Wave 2- Leave on 2

CORE FINISHER

WOD WOD, November 2, 2019

November 1, 2019

Super Saturday

Metcon (AMRAP – Rounds and Reps)
Super Saturday

In Pairs AMRAP in 24 Minutes

8 x T2B
10 x BBJ
12 x DB HC and Jerk ( 6/6 )
14 x Goblet Squat w/ same DB
16/12 x Cal row

P1 :T2B
P2 BJ
P1 DBS
P2 Goblet Squat
P1 Row

P2 : T2B……( switch order )

DB 22.5/15kg
Box 24/20"

OPTIONS :

T2B : Kipping straight leg raise / high low / V up
BBJ : Nurpee / Step Up
DB : Reduce Load

WOD WOD, November 1, 2019

October 31, 2019

October Benchmark “Diane”

Warm-up
Friday Funday: Games

A) PVC Stick game
B) Burpee worm race
*Lighten the mood, set the tone, have some fun with it
C) Banded monster walks

Accessory
"Diane" specific WOD prep

Strength/Prep #1 – EMOM 8

Min 1: 12 KB swings – you pick the weight
MIn 2: 100m Run

Strength/Prep #2 – E2M x4

5 Deadlifts @ 40%ish
3 HSPU (or variation for WOD)

Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

*10min cap
Scale accordingly to make the cap

OPTIONS:
DL: Reduce weight ( ie 60 %1RM maxium load!
HSPU: Open standard/abmat/KB or DB push press

COOL DOWN
Post WOD back / shoulder level up x 2 sets

Cat Cow x 10
Rocking adductor x 5 pside
T spine rotation x 5 pside
Alt scorpion x 5 pside

Olympic Weightlifting WOD, October 31, 2019

October 30, 2019

Cycle 10: Hangs and pulls Wk 3

Metcon (Weight)
Hang Snatch + Low hang snatch

E2M

4×1 @ 50%
3×1 @ 60%
3×1 @ 70%

Metcon (Weight)
Hang Clean + Low hang clean + Jerk

E2M

4×1 @ 50%
3×1 @ 60%
3×1 @ 70%

Snatch Pull (Weight)
E2M

5×3 @ 100%Sn

WOD WOD, October 31, 2019

October 30, 2019

Thursday Reset
Pull it back today, move well, we have a big day tomorrow !

Warm-up
2 Sets ( 5-6 mins )
10 x Extended arm inchworm walkout + heel tap
10 x Alternating spiderman lunges + rotation
R1 45 second skipping into
R2 45 seconds dubz play
Metcon (Calories)
Teams of 3
AMRAP 20

P1: 15/12 cal Bike
P2: 50 DU’s
P3: 150m Run

*Change movements when everybody is finished
*Score is total number of cals

OPTIONS:
Cals : 12/9
DU: 35 or 75 Singles
Run: Row

Accessory
Post-WOD Odd Object Strength work

AMRAP 12 – M4M with a partner
100m (each side) SA DB Farmers carry
100m Deadball bearhug carry
100m Medball pec carry

*Must be unbroken!

Flow notes:
P1 100m Right side farmers carry
P2 100m Right side farmers carry
P1 100m Left side farmers carry
P2 100m Left side farmers carry
P1 100m Deadball bearhug carry
P2 100m Deadball bearhug carry
P1 100m Medball pec carry
P2 100m Medball pec carry