WOD Archives

WOD WOD, June 10, 2019

June 9, 2019

Pull it n Push it

Warm-up
3 Sets :

8 x Half Kneeling Banded Lat act
8 x Halk Kneeling KB press
1 : 10m Bear Crawl
2 : 10m Baby Crawl
3 : 20m Burpee Broad Jump

Shoulder Press (Weight)
E3MOM x 5 Sets :

5 x Strict Shoulder Press from floor – Building
Superset
5 x Weighted Pull Ups

PU’s:

Set 1 @ BW
Set 2/3/4 @ weighted
Set 5 @ BW

Scale :

Set 1 : 10 x Ring Rows
Set 2/3/4 : 5 x Banded from J hooks
Set 5 : 10 x Ring Rows

Metcon (Time)
For Time

30 x SA DB Push Press
20 x Box Step Ups – 1 DB Open standard
10 x Burpee Pull Ups

REST 3

Repeat

RX 22.5/15kg
RX PLUS : Burpee Bar MU

WOD WOD, June 9, 2019

June 8, 2019

Sunday Swole

Metcon (AMRAP – Reps)
In Pairs

AMRAP 6
Max cal Ski
*partner holding DB by side 2×22.5/15
4min rest

AMRAP 6
Max cal Row
*partner holding KB FR 2×20/12
4min rest

AMRAP 6
Max cal Bike
*partner holding Dball 55/35
4min rest

*Score is max cal’s total
*Write in comments each AMRAP’s separate cals

Metcon
SWOLEness

50-40-30-20-10
Banded Biceps
Banded Triceps

WOD WOD, June 8, 2019

June 7, 2019

Started From the Bottom…

Metcon (AMRAP – Reps)
Teams of 3

3x AMRAP’s

120 Wall balls 20/14"
90 Box jump overs 24/20"
60 TTB
30 Deadball over shoulder 55/35

*1 Person hanging from rig throughout

*Score is total reps of last AMRAP only

AMRAP 1: 7mins
3min rest
AMRAP 2: 7mins (starting from bottom)
3min rest
AMRAP 3: 10mins

WOD WOD, June 7, 2019

June 6, 2019

Going the distance

Warm-up
All things Snatches !
Power Snatch (Weight)
E2M for 12mins:

1 Power snatch (from hip) +
2 Hang power snatch +
3 TnG Power snatch

*Work upto (no heavier than) 70%
*Aim for consistent quality reps
*Fast and snappy

Metcon (Time)
For time:

50 Push press
800m Run
30 Pull ups

Rx 30/20kg
12 min cap
* Sub 7 anyone?

OPTIONS:

Pull Ups x 30 Ring Rows

Olympic Weightlifting WOD, June 6, 2019

June 5, 2019

Cycle 5: Clean & FS’s Wk 2

Snatch (Weight)
Every 2mins

2×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 77%
3×2 @ 82%

Clean and Jerk (Weight)
Every 3mins

1x (2+1) @ 55%
1x (2+1) @ 65%
2x (2+1) @ 75%
1x (2+1) @ 82%

Clean (Weight)
Cont. from CJ
Every 3mins

1×1 @ 87%
1×1 @ 92%

Front Squat (Weight)
Every 3mins

1×3 @ 55%
1×3 @ 65%
1×3 @ 75%
2×3 @ 85%

WOD WOD, June 6, 2019

June 5, 2019

Rump Pump
Continuing on with our percentage work with squats. Stick to the %’s, hold form and get excited for where this phase will take us !

Warm-up
A) Bike 30/30 x 5
B) Hip Flow + Glutes
C) BB breakdown for back squat
Back Squat (Weight)
Every 2:30mins:

1×4 @ 50%
1×3 @ 60%
1×2 @ 70%
6×4 @ 75%

500m Row (Time)
Max Effort 500m Row

MAX EFFORT – Aim for a new PR today

*Encouragement / Support is a must – get around it

Accessory
Hammies / Glutes

3 x 12 HEAVY ASS KB RDL – Proper heavy 40/32/24/20kg

3-1-1-1 TEMPO

WOD WOD, June 5, 2019

June 4, 2019

Gymnasts Dreams

Warm-up
A) Shoulder primer
B) WOD primer inc dubz play
Metcon (Time)
Chipper time – 15 minute hard cap

90 x Dubz
45 x Ab mat sit ups
30 x DB snatch 22.5/15kg
15 x Strict HSPU
30 x DB HC and Jerk 22.5/15kg
45 x Ab mat Sit ups
90 x Dubz

*DB SNATCH : Alternating
*DB HCJ : 5 p/side

OPTIONS:

Dubz : 45 per round / 180 x singles
DB : Reduce Load
HSPU : Open Standard

Gymnastics
Gymnastic Skill Play / Fun /PUMP

EMOM x 12

ODD : # Toes 2 Bar
EVEN : 20 Seconds max push ups ( max 20 )

*Accumulate quality volume only ,Every rep of every set should look the same
* Relative scaling options provided – Straight leg lift etc
* FOCUS : CORRECT GYMNASTICS KIP FRONT AND BACK END

WOD WOD, June 4, 2019

June 3, 2019

The clean out

Warm-up
DT recovery:
100m Run
10 x Rocking Adductor p side
5 x Inch worm walk outs
3 x Burpees
x 3 Rounds
Metcon (4 Rounds for reps)
Every 6MOM x 4 Sets

10 x Burpee Box Jump 24/20"
15/10 x Cal Bike / ski
400m x Run

*Waves leave every 3 Minutes
*Each Round is for time – Record in WODIFY for total time

OPTIONS:

10/7 x cal bike if taking over 1 minute
Step Ups

Accessory
Post-WOD stronghuman-ness

Grab a buddy
400m Deadball hug walk
*Change every 50m
*pick a weight you’re both
comfortable with

WOD WOD, June 3, 2019

June 2, 2019

Public Holiday “DT”

Warm-up
A) Extended Flow
B) Extended Barbell progressions for complex
Metcon (Time)
10 Rounds ( 5 each )

12 x Deadlifts
9 x Hang Power Cleans
6 x Shoulder 2 Overhead

RX : 70/47.5kg

*This a heavy RX load – 60/40kg would be the general class RX .
*Shorter HERO WOD which = INTENSITY – preserve the stimulus with correct weight selection

Accessory
Post WOD Pump

3 x 8-10 DB Arnold Press
3 x 8-10 DB Single arm rows
3 x 10 – Stretch / Talk smack with mates to round out the class

WOD WOD, June 2, 2019

June 1, 2019

Sunday Sweat Session

Metcon (Calories)
In teams of 3.

1) AMRAP 15min – Total Cals

45 sec Assault Bike
30 sec DB hold 55/35kg

2) AMRAP 15min – Total Cals

45 sec Ski Erg
5 burpees onto 20kg plate

* Team members start effort on the minute
* Few mins rest after completion of first workout
* Score equals total combined Cals from AMRAP 1 + 2.
* Half class on 1, half on 2, then swap.