WOD Archives

Olympic Weightlifting WOD, October 3, 2019

October 2, 2019

Cycle 9: Tempooooo Week 3

Metcon (Weight)
5sec Snatch Deadlift (to power position) +
Snatch

E2M

1×2 @ 50%
1×2 @ 60%
1×1 @ 65%
1×1 @ 70%
6×1 @ 75%

Metcon (Weight)
5sec Clean deadlift (to power position) +
Clean

E2M

1×2 @ 50%
1×2 @ 60%
1×1 @ 65%
1×1 @ 70%
6×1 @ 75%

Metcon (Weight)
Pause Split Jerks
(1sec pause in dip & catch)

2×2 @ 50%
2×2 @ 60%
2×2 @ 70%

WOD WOD, October 3, 2019

October 2, 2019

Sharpen the sword
The major focus of today is getting better at pull-ups/efficiency. Practice makes perfect!

Gymnastics
Kipping Pull Up skill session / Workshop

Part 1 : Tabata
Hollow hold
Superman hold

Part 2 : Reverse tabata
Active hang

Part 3 : Reverse tabata
Beat swings/Kip

Part 4 : E30sec x6
3 Kipping pull-ups

*Yes butterflys are the cool/sexy way of doing pull-ups but kipping is the foundation!

Metcon (Time)
"0-100" For time:

30/23 cal row
30/20 cal bike
30 Pull ups

*All out effort on the machines – Lets see what we can do on the rig under fatigue

OPTIONS

PU: Jumping/Ring Rows

Post WOD PUMP
EMOM 10
5-10 Push ups
*Aim for unbroken sets & quality form

WOD WOD, October 2, 2019

October 1, 2019

The repeat lyfe

Metcon (Time)
Run Repeats

E4M for 6 rounds:

200m Run
10 DB box step ups
100m Run
5 Burpee box jumps

Rx 22.5/15
*Record slowest round
*Sprint rounds
*Rounds capped at 3min

OPTIONS:

DB Step up: Reduce load
BBJ: Burpee to plate/s

Post WOD PUMP
Post-WOD Pump
3 rounds/10mins – M4M with a buddy
10 DB Bicep curls (5/5)
10 Heavy KB rows (5/5)

WOD WOD, October 1, 2019

September 30, 2019

DUDT

Metcon (Weight)
WOD Prep Lifting

E2M x6

1 Deadlift
1 Hang power clean
1 Shoulder to overhead

*Working up to heavy set

Metcon (AMRAP – Reps)
2min on/2min off x 5:

12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
Max DU in remaining time

Rx 50/35
Rx+ 60/42.5

*Another perfect chance to practice DU’s
*Don’t just go Rx+ but get 0 DU’s cause it’s too heavy
*BB should flow aiming for unbroken efforts

OPTIONS:

BB: Reduce load
DU: Practice/Singles/Ski

COOL DOWN
Post-WOD Recovery
3min per side KB/Foam roller calf smatch
3min per side ball/foam roller lat smash

WOD WOD, September 30, 2019

September 29, 2019

PUBLIC HOLIDAY MASH UP

Metcon (AMRAP – Rounds and Reps)
AMRAP 25 – In Pairs

200m Run
5 Burpees
10 DB snatch
15 KB swings
20 Abmat sit ups

Rx 22.5/15 & 24/16

*Repeat each movement twice each before continuing

Gymnastics
In Same pairs : 3 – 4 Rounds each ( 12 mins tops )

5-10 x Strict straight leg raises – form over reps
15 Second x Chin over bar pull uphold ( buddy assist if needed )
30 Second x Hollow Hold

*M4M

WOD WOD, September 29, 2019

September 28, 2019

Mikko’s Triangle Progression!

Metcon (Calories)
Teams of 5!

10 rounds

1min Bike
1min Row
1min Ski
2min Rest

*50/55sec work, get straight off and straight onto the next machine
*Let the calories tick over
*Everybody starts on bike

WOD WOD, September 28, 2019

September 27, 2019

Super Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 30 – Teams of 3

90 Bar facing burpees
60 Deadlifts
30 Strict HSPU
15 Deadball over shoulder

Rx 70/45BB & 55/35DB

Must wait for each other and work together

After each movement team must do:

150m Run

OPTIONS:

DU: 60 Singles
DL: Reduce load
SHSPU: HSPU/ Open standard/DB PP
DBall: Reduce load

WOD WOD, September 27, 2019

September 26, 2019

Friday Chippin

Necessities
End of the week, full-body reset- with a buddy x 14 mins

8 x P /side Half kneeling DB Press ( 3-x-1-1 )
10 x P / side Cross body DB RDL ( 3-x-1-1 ) ( DB opposite hand to lead leg)
8 x P / side DB SA Row ( 2 count pause at pocket )
30s x Low Ring Support – Full turn out / Angry CAT

Coach note:
*Same DB for all movements
*Holding these tempo’s will make it tough, stick to them!

Metcon (AMRAP – Reps)
AMRAP in 14 Minutes:

30 x DB HC and Jerk ( 5/5 )
40 x KB Swing
50 x Wall Ball
40 x Step Down Box Jumps
30 x DB Snatch ( 5/5 )
Max WB in time remaining

Score equals 190 + wall balls

RX : DB : 22.5/15kg,
KB : 24/16kg
WB : 9/6kg
BJ : 24/20"

OPTIONS:

DB : Reduce Load
KB : Reduce Load / Russian
WB : Reduce load or drill the WB Goblet squat

COOL DOWN
Stretch with coach

Friday Feelzzz WOD, September 27, 2019

September 26, 2019

Fitness and Feelzzz 😍👌

Deadlift (5×5)
Week 2 – Push/Pull

Every 4 mins x 5:

5 x Deadlift @ 60 % of what you hit last week.

Super set

5 x Shoulder Press @ 60 % of what you hit last week.

Shoulder Press (5×5)
Pull-ups (5 sets ‘x’ reps)
Emom x 10

Odd mins: Pull ups
Even mins: Push ups

* Increase reps from last week.

Push-ups (5 sets of ‘x’ reps)
Metcon (4 Rounds for reps)
Beginning at 0:00
For time:
3 rounds:
10/8 Cal Row
10 DB Snatch 22.5/15 kg
5 min cap

Beginning at 8:00
3 rounds:
10 cal Assault Bike
10 Wallballs 20/14 lbs
5 min cap

Beginning at 19:00
3 rounds:
10/8 Cal Row
10 DB Hang Clean & Jerk 22.5/15 kg
5 min cap

Beginning at 27:00
3 rounds:
10 Cal Assault Bike
10 Wallball Cleans 20/14 lbs
5 min cap

Olympic Weightlifting WOD, September 26, 2019

September 25, 2019

Cycle 9: Tempooooo Week 2

Metcon (Weight)
5sec Snatch Deadlift (to power position) +
Snatch

E2M

1×2 @ 50%
1×2 @ 60%
1×1 @ 70%
7×1 @ 72%

Metcon (Weight)
5sec Clean deadlift (to power position) +
Clean

E2M

1×2 @ 50%
1×2 @ 60%
1×1 @ 70%
7×1 @ 72%

Metcon (Weight)
Pause Split Jerks
(1sec pause in dip & catch)

2×2 @ 50%
2×2 @ 60%
2×2 @ 70%