WOD Archives

WOD WOD, July 31, 2020

July 30, 2020

Friday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w/ a partner

100-200-300m-etc Row (each)
50 DU (each)
15/12 cal bike (each)

SCORE: Rounds & reps

*You go I go each movement

Modify:
DU: 30, 30sec practice, 50 singles

Post WOD PUMP
Post WOD Accessories
AMRAP 10 for quality in pairs – M4M

5/5 Push up + DB row (per side) (1 DB)
5/5 Stationary KB FR lunges

Olympic Weightlifting WOD, July 30, 2020

July 29, 2020

Cycle 8: Wk 3

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 @ 100%

WOD WOD, July 30, 2020

July 29, 2020

Thursday

Warm-up
5min General flow
then
BB progressions with PU progressions
Metcon
Extended warm up/prep
EMOM 12 – Groups of 3

1: 5 per side lat activation (inside rig)
2: 10-15 Russian swings (outside rig)
3: 5-7 Muscle cleans with empty bar

Metcon (Time)
0-15mins

21-15-9 Power cleans
21-15-9 Pull ups
21-15-9 Burpee over bar

Rx 42.5/30

SCORE: Time

Power Clean (Weight)
15-25mins

Work upto heavy Power clean

WOD WOD, July 29, 2020

July 28, 2020

Wednesday

Warm-up
In 3’s – 30 on/30 off for 3 sets
Person 1: Bike
Person 2: Ex oblique opener
Person 3: Glute activation
*Right then left then Bridge
Back Squat (Weight)
E2:30M x6

3 Reps (3sec pause first rep)

*work up to heavy but no fails

Metcon (Calories)
EMOM 15

40sec Bike
40sec Dball hold
40sec Ring FLR

Rx 55/35
Rx+ 65/45

SCORE: Total cals

Post WOD PUMP
E30sec x5min
3-6 Push ups

WOD WOD, July 28, 2020

July 27, 2020

Tuesday

Warm-up
3 sets
150m Run
5 Lat activations per side
Short length bear crawl
Short length baby bear crawl
Monster walks
*fwd/bkwds then sideways then around feet
Metcon
Pre WOD Strength – EMOM 12

5 Z-press
5/5 DB row
5/5 Single side KB FR squats

Metcon (AMRAP – Reps)
WOD – 2min on/1min off x4
(Round 4 is 3mins)

300m Run
12 Front squats
Max Shoulder to overhead

Rx 42.5/30
Rx+ 50/35

SCORE: Total shoulder to overhead

Modify
Run: Reduce distance/ Row
FS: Reduce weight
STO: Reduce weight

COOL DOWN
Foam roll

WOD WOD, July 27, 2020

July 26, 2020

Monday

Warm-up
3 sets
150m Run
5 Lat activations per side
Short length bear crawl
Short length baby bear crawl
Monster walks
*fwd/bkwds then sideways then around feet
Metcon
Pre WOD Strength – EMOM 12

5 Z-press
5/5 DB row
5/5 Single side KB FR squats

Metcon (AMRAP – Reps)
WOD – 2min on/1min off x4
(Round 4 is 3mins)

300m Run
12 Front squats
Max Shoulder to overhead

Rx 42.5/30
Rx+ 50/35

SCORE: Total shoulder to overhead

Modify
Run: Reduce distance/ Row
FS: Reduce weight
STO: Reduce weight

COOL DOWN
Foam roll

WOD WOD, July 26, 2020

July 25, 2020

Sunday, Bloody Sunday

Metcon (Calories)
Sunday, Bloody Sunday

4 on / 4 off x 4 Sets ( 2 sets of each block alternating )

Block a)

50m x Farmers Carry 24/16kg x 2
75-100 x Dubz
Max Cal Ski Erg in time remaining

Block b)

50m x Dual KB FR Carry 20/12kg x 2
20 x Box Jump Step Down 24/20"
Max Cal AB in time remaining

*Buddy Up
** 1 Work / 1 Rest at same block, then swap

MODZ
Carries : Reduce Load
Dubz : 50/ 150 singles
BJ : Step Ups

WOD WOD, July 25, 2020

July 24, 2020

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 – In pairs, Alt M4M

10 Burpee pull up
10 Power cleans (increasing reps)
150m Run
15 Wall ball
15 DB Box step ups

Rx 50/35 & 22.5/15
Rx+ 60/40

Modify:
Burpee PU: Burpee Knee raise
PC: Reduce load
Run: Row
WB: Height/weight
Step up: Reduce load

WOD WOD, July 24, 2020

July 23, 2020

Friday

Front Squat (Weight)
E3M x5
5 reps @ 3121 tempo
Work between 55-65%

After each set: casual 30sec machine

Metcon (Calories)
WOD – Alt btw A & B for 3 sets of each

a)
90sec on/30sec off
30sec KB FR hold + Max row

b)
90sec on/30sec off
30sec Dball hold + Max bike/ski

SCORE: Total cals

Rx 24/16 & 55/35
Rx+ 32/20 & 65/45

Olympic Weightlifting WOD, July 23, 2020

July 22, 2020

Cycle 8: Wk 2

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 @ 95%