WOD Archives

Olympic Weightlifting WOD, September 12, 2019

September 11, 2019

The Rebuild Wk 4

Metcon (Weight)
Snatch high pull + Power snatch

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
1x (2+1) @ 65%
1x (2+1) @ 70%
2x (2+1) @ 75%

*Record 75%
Metcon (Weight)
Clean high pull + Power clean

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
1x (2+1) @ 65%
1x (2+1) @ 70%
2x (2+1) @ 75%

*Record 75%
Metcon (Weight)
Front squat + Jerk

E3M

1x (2+2) @ 50%
1x (2+2) @ 60%
5x (2+2) @ 70%

*Record 70%

WOD WOD, September 11, 2019

September 10, 2019

Breathin n Moving
Midweek reset… go hard, go easy, make sure you MOVE

Warm-up
With a partner
2 rounds
P1: 200m row
P2: Down dog + lizard w/ rotation
Then
2 rounds
P1: 200m run
P2: Whatever stretch you feel like you need
Metcon (Distance)
AMRAP 25 w/ buddy

1.6km Run
2km Row

*Run broken into 400 or 200m blocks
*Break up runs and rows evenly
*Score is Total Metres

Flexibility / Mobility
Post WOD dedicated recovery – 15 – 20 minutes

Buddy Quad Smash
Buddy Calve Smash
3 Way Shoulder Opener

*Good chance to have a solid hit out then a solid chit chat

WOD WOD, September 10, 2019

September 9, 2019

Memoirs of the Open

Warm-up
10min warm up inc
squat prep + glute band
lunges
pressing prep
Back Squat (Weight)
E3M x 5:

Set 1: 3 @ 50%
Set 2: 3 @ 60%
Set 3-5: 3 @ 70%

*3sec pause on first rep

*After each set complete:
30sec Empty barbell OH hold

Metcon (AMRAP – Reps)
Open style repeat intervals

3min on/3min off x3 sets:

16 DB step ups
10m SA DB FR carry R
10m SA DB FR carry L
Max HSPU in remaining time

*Score is total HSPU
*Rx 22.5/15

*Aim for at least 30sec on the HSPU

OPTIONS:

Step ups: Reduce weight or reps to 12
Lunges: BW
HSPU: Open standard, KB push press

WOD WOD, September 9, 2019

September 8, 2019

WODAPALOOZA Mondays
WOD 1 Online qualifier!

Warm-up
A) Shoulder / Hip Opening complex
B) BB Breakdown – P/snatch
Power Snatch (Weight)
E90sec for 15mins (10 sets)

1 x Power snatch
+
1 x Hang squat snatch

Working up to 75-80%PS

*Smooth movement over heavy weight today

Metcon (AMRAP – Rounds and Reps)
WODAPALOOZA Online Qualifier Workout 1:

AMRAP 9 Minutes

3 Hang power snatch
3 OHS
30 DU

*Add 3 reps on the BB each round

*Rx 35/25

OPTIONS:

BB: Reduce weight – No snatch = HPC / FS (only for shoulder injuries etc)
DU: 50 Single

Post WOD PUMP
10 Minutes / 3 Rounds w/buddy

15 x Banded Face Pulls
12 x Single Dumbell Hammer Curls
12 x Standing overhead DB tricep Extensions ( same bell )

*M4M

WOD WOD, September 8, 2019

September 7, 2019

SUNDAY FUNDAY

Metcon (AMRAP – Rounds and Reps)
In Pairs – R4R

24 MIN AMRAP

40m DB carrry 55/35kg
10/7 Cal Ass Bike
6 DBL KB Deadlift 20/12kg
6 DBL KB Push Press 20/12kg
10/7 Cal Ass Bike

L2: 8/5 Cal Ass Bike
**RX+: 24/16kg – Unbroken
** Maintain SPRINT round – reduce weight
**30 Sec Cap bike/ski
**Carry: unbroken

WOD WOD, September 7, 2019

September 6, 2019

Odd Object / Body wight Bonanza

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 25 Minutes:

400m Sandbag Run (200/200 )
200m Newlyn street walking lunge – walk together
200m Sandbag Run (100/100)
20 x Strict Pull Ups
400m Sandbag run (200/200 )
200m Farmers Carry walk together 24/16kg x 2
200m Sandbag run (100/100 )
20 x DB 2 Shoulder 55/35kg

Friday Feelzzz WOD, September 6, 2019

September 5, 2019

Friday Feelz – Chief takeover
It’s been a minute…. would love yall to come and join me as I make my first FF appearance in a year!

Warm-up
A) Gym length athletic flow
B) BB flow
Power Clean (Weight)
A)EMOM x 5 : 3 Reps @ 65 % 1rm

REST 1

B)E45’s x 5 : 2 Reps @ 75 %1rm

REST 1 Minute

C)E30’s x 5 : 1 Rep @ 85 %1rm

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 12

120 x Dubz
60 x Wall Ball 9/6kg
30 x Power Cleans @ 70/45kg

REST 4 Minutes

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 12

30 x Synchro BF Burpees ( use bar from WOD 1 )
40 x Toes 2 Bar
50/40 x Cal Bike or Ski

REST 4 Minutes

Metcon (AMRAP – Rounds and Reps)
Sprint Skill

In teams of 3, AMRAP in 8

100m x Shuttle sprint
1 x Legless rope climb AHAP

1 work, 2 rest

WOD WOD, September 6, 2019

September 5, 2019

Friday HERO “Glen”

Warm-up
A) 5mins of running drills
B) 5mins of BB tech

Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012

*Work in Pairs
*Share reps evenly
*30min time cap

OPTIONS:

CJ: Reduce weight
RC: 3 rope pulls from floor for every climb
Run: Row

Olympic Weightlifting WOD, September 5, 2019

September 4, 2019

The Rebuild Wk 3

Metcon (Weight)
Snatch high pull + Power snatch

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
1x (2+1) @ 65%
3x (2+1) @ 70%

*Record 70%
Metcon (Weight)
Clean high pull + Power clean

E2:30

1x (2+1) @ 50%
1x (2+1) @ 55%
1x (2+1) @ 60%
1x (2+1) @ 65%
3x (2+1) @ 70%

* Record 70%
Metcon (Weight)
Front squat + Jerk

E3M

1x (2+2) @ 50%
1x (2+2) @ 60%
5x (2+2) @ 70%

*Record 70%

WOD WOD, September 5, 2019

September 4, 2019

Mean Machines
*If 13.2 has rocked you, chill Winston. Rest is OK… or come in and just move 🙂

Warm-up
EMOM 10 ( 40 seconds )
1) Side plank R
2) Ski
3) Side plank L
4) Bike
5) Dead hang
Metcon (Calories)
Old Fashion EMOM

EMOM 20:

1) KB FR hold 2×20/12
2) Cal Ski
3) DBall hold 55/35
4) Cal Bike
5) Max L-hang/Knee raise hold

*30sec for holds
*40sec for machine
*Score is cals on ski + Bike

Post WOD PUMP
3sets/10mins w/ a buddy
10 DB Floor press
20sec Hollow hold