WOD Archives

WOD WOD, August 9, 2020

August 8, 2020

Sunday

Warm-up
Warm up
30sec row/bike/ski/rest x2
Metcon (Calories)
4 rounds
2min Row
2min Bike
2min Ski
2min rest

*Rotate on machines so we all rest together

Post WOD PUMP
10-8-6-4-2 BB Reverse curl & press
*6 Hand release push ups after each set

WOD WOD, August 8, 2020

August 7, 2020

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 – teams of 3

300m Team run
30 Dball over shoulder
300m Team run
60 TTB
300m Team run
90 cal Row

Rx 55/35
Rx+ 65/45 & hold plate overhead

*1 person must always hold 15/10kg plate (inc run)
*Share reps as pleased

WOD WOD, August 7, 2020

August 6, 2020

Friday

Metcon (Weight)
E4MOM x 3 Sets

1. 12,10,8 Snatch Grip DL
2. FULL REST
3. 20-30 Sec L Hang / Tuck Hang
4. FULL REST

Metcon (Time)
7 RFT – 10 min cap

7 x Power Snatch
7 x Bar Facing Burpees
7 x Thrusters

Rx: 35/25kg
Rx + 42.5/30kg

MODZ
BB : Reduce Load

Olympic Weightlifting WOD, August 6, 2020

August 5, 2020

Cycle 8: Wk 4

Power Snatch (Weight)
Power Snatch + OHS

E90sec x10
*50% for 4 sets then build
*2sec pause in catch

Power clean + Hang Clean + Jerk Complex (Weight)
E90sec x10
*50% for 4 sets then build
*2sec pause in jerk
Front Squat (Weight)
E2:30M x5
Heavy triple
Snatch Pull (Weight)
E2M x5

3 Snatch pulls @ 105%

WOD WOD, August 6, 2020

August 5, 2020

Thursday

Warm-up
A) Foam roll Lats / T spine / Triceps
B) 3 Sets
5/side half kneeling lat act
20 sec FLR
Weighted Pull-ups (Weight)
Gymnastics

Every 3 Minutes x 5 Sets

3 x Weighted Strict pull ups using top weight from last week

*After each set perform 12 Tall kneeling Band Pull Aparts

Metcon (Time)
Conditioning

1000m row

then, 3 Rounds of
10 x Strict HSPU
10 x Heavy Russian Swings

then,
1000m Run

Rx 32/20

MODZ
SHSPU : Open Standard / L seat DB Z press
KB : Reduce Load

WOD WOD, August 5, 2020

August 4, 2020

Wednesday

Bench Press (Weight)
Bench press

E2:30m x6

4 Reps (2sec pause on first rep)

Metcon (AMRAP – Reps)
WOD

E30sec x5
5-7 Wall balls
straight into

E30sec x5
5 Plate ground to overhead
straight into

E30sec x5
5 V-ups or 7 Sit ups
straight into

E30sec x5
5-7 Burpees/Nurpees

WOD WOD, August 4, 2020

August 3, 2020

Tuesday

Warm-up
A) Banded Lats / Banded Hips x 2 mins / side
B) 2 Sets
10/side lateral monster walks
10 Jump Squat
C) BB Tech
Metcon (Weight)
15 minutes to build to a heavy set

1 x Power Clean
1 x Front Squat
1 x Push Jerk

REST 5, then

Metcon (AMRAP – Reps)
Strength EMOM 9-12 mins

*Rounds capped at 30 sec

1: 3-5 x UB Bar Muscle Ups
2: 6 x Power Clean
3. 9 x Tall Box Jump

Rx 60/40kg
Rx+ 75/52.5
Box 30/24"

MODZ
Bar MU : 6 x Push ups + 6 x Pull ups = 3 x BMU
PC : Reduce Load
BJ : Reduce Height

WOD WOD, August 3, 2020

August 2, 2020

Monday

Warm-up
Run drills
then
Skip
Step ups
Metcon (AMRAP – Rounds)
Capacity builder

E4M x6
35 DU
200m Run
10 DB box step ups

*3min cap each round
Rx 22.5/15

SCORE: Slowest round

Modify:
DU: 20/ 40 Singles
Run: 100/150m or Row
Step up: Reduce load

Flexibility / Mobility
Post WOD Recovery
Foam roll
Calves, hamstrings and quads

WOD WOD, August 2, 2020

August 1, 2020

SUNDAY FUNDAY

Metcon
25 MIN Rotating EMOM

1. Row 18/15 Cal
2. Assault Bike 15/12 Cal
3. Ski Erg 12/9 Cal
4. Run 200m
5. Rest

*50 sec limit on machines
* Choose #Cals that you can maintain consistently over all 5 rounds
* Reduce if necessary

WOD WOD, August 1, 2020

July 31, 2020

Saturday

Metcon (AMRAP – Reps)
4 rounds

1min max Wall balls
1min max Cal ski
1min max SDHP
1min max Burpees
2min rest

Rx 24/16
Rx+ 32/20

*All start on wall balls

SCORE: Combine total reps & cals