WOD Archives

WOD WOD, June 1, 2019

May 31, 2019

“Kelly”
May Benchmark ( In June hehe )

We are going Longggggggggg today

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

35 Minute cap

OPTIONS :

Dissected Kelly:

5 Rounds
300/20/20

WOD WOD, May 31, 2019

May 30, 2019

Farmstrong Friday

Warm-up
FUN – IDO PORTAL BIZ

G 1 : 6 Mins : Buddy hand / foot guided touch
G 2 : 6 Mins : Coin game : 2 x 20 cent pieces per team

20m Farmers Carry (Weight)
20mm Max Load FC

3 Sets of handles – Share em out – OUTSIDE

Small black : 20kg per side
Orange : 25kg per side
Big black : 35kg per side

5 Attempts only in 15 minutes

Metcon
EMOM 15 Minutes ( 3 Sets )

1. Ski x 45 @ sustain
2. 30 Second Rack Hold
2. 5 x DB cleans 2 Shoulder 55/35kg
3. 10 x DB Box Step Overs 22.5/15kg x 2
5. 1-2 x Rope Climb

OPTIONS:

Rack hold : Reduce load
DB : Reduce Load
Step Over : Reduce Load / BW
Rope : 5 x Pulls

Core / Stability
MIDLINE FINISHER:

40/20 x 5

PLANK

Olympic Weightlifting WOD, May 30, 2019

May 29, 2019

Cycle 5: Cleans & FS’s Wk 1

Snatch (Weight)
8mins to work upto 80%
Then,
Every 2mins
4×2 @ 80%
Clean and Jerk (Weight)
Every 3mins

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

Clean (Weight)
Cont. from CJ
Every 3mins

1×1 @ 80%
1×1 @ 85%

*Record 85% lift

Front Squat (Weight)
Every 3mins

1×4 @ 60%
3×4 @ 70%
1×4 @ 80%

*Record 80% lift

WOD WOD, May 30, 2019

May 29, 2019

Full Gasser

Warm-up
2 Sets of :

5 x T Spine rotations per side
5 x "Y" Push Ups
5 x Shoulder Taps P/side
50m Per side SA Overhead KB carry

Close Grip Bench Press (Weight)
E3MOM x 4 Sets:

6 x CGB – Building

Superset

8 x Feet elevated Ring Row

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

10 Shoulder to overhead
15 push ups
20 KB swings
Max DU in remaining time

Rx 52.5/35 & 24/16 KB

Score equals total dubz

OPTIONS:

Reduce Load BB
Reduce Load KB
10 x Push Ups / Push Up to ab mat / worm

COOL DOWN
Banded Lats / T spine

WOD WOD, May 29, 2019

May 28, 2019

Strong Medicine

Warm-up
A) Movement Flow
B) Squat Prep / Glutes
Back Squat (Weight)
Every 2:30mins:

1×5 @ 50%
1×4 @ 60%
1×3 @ 70%
5×5 @ 75%

Metcon (Time)
For time : FINISHER:

50/40 cal bike ( 3 min cap )
25 Burpees to target

*New wave every 4 mins
*Max intensity
*Hang on for the burpees

COOL DOWN
400m Walk

WOD WOD, May 28, 2019

May 27, 2019

Boat Race

Warm-up
A) Extended couch stretch 90 / 90 High and low
B) 3 Sets of:
100m run
10 x Inch worm walk outs
10 x Deadbugs
Metcon (8 Rounds for reps)
In Pairs

P1 : 500m row
P2 : 400m run

*On the 4 Minute
*Start on alternate stations
* Complete 4 Rounds of each
* Record each effort ( 8 ) WODIFY will accumulate total time

Accessory
Long conditioning piece – time may elude us :

Seated Arnold press

3×6
1×6+

*Same weight across sets

*20sec Supinated grip dead in hollow position
hang after each set

WOD WOD, May 27, 2019

May 26, 2019

Nasty Girls

Warm-up
A) Tali Shoulder MOB drill – BB on J hooks – shift hand position
B) 3 sets of
20 second reverse grip hang
10m x baby walk
10m x bear crawl
10m x Broad Jump
C) Dip progressions

Gymnastics
Bodyweight Dip Opener ( Same as pull ups )

E3MOM x 5 Sets

Set 1 : 5 Reps @ bodyweight
Set 2-3-4 : 5 Reps @ weighted
Set 5 : 5 Reps @ bodyweight

In Between each set :

30 Second KB loaded Hollow Hold

OPTIONS :

Paralette Dips / Ring Push Ups
Deficit Push Ups / Push Ups

Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

MU: Bar/C2B x 10 / PU x 10 / RR x 15
HPC: Weight

14 Minute cap

WOD WOD, May 26, 2019

May 25, 2019

SUNDAY FUNDAY

Metcon (Time)
In Pairs

6 Rounds – 3 each

20m DB Carry
10 x BBJ
20/15 x cal bike
10 x BBJ
20m DB carry

RFR

Accessory
10 MIN AMRAP:

10 x DB DL
10 x DB SA ROWS
10 x DB FARMERS HOLD REVERSE LUNGES
10 x DB BICEP CURLS

*All with same DB’s

WOD WOD, May 25, 2019

May 24, 2019

Follow that leader

Metcon (AMRAP – Rounds and Reps)
In Pairs – 27 mins

18 x BB Push Press 30/20kg
15/12 x cal row
12 x Toes 2 Bar
200m SB run ( 100 / 100 )
9 x Devils Press 22.5/15kg x 2

Movement 4 Movement

WOD WOD, May 24, 2019

May 23, 2019

Fruity Friday

Warm-up
30sec bike
30sec Glute activation
30sec Lat activatiion
30sec Heavy SA KB hold
x 2

Extended WOD prep (do this after deadlifts)
EMOM 5
1 DB squat + 15 DU
*Adding 1 squat each round

Deadlift (Weight)
Every 2:30MOM x 6 Sets

Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-4-5 : 6 @ 75 %

*Bar in hands entire set ie dont drop each rep

Metcon (Time)
10 rounds For time:

9 KB squats 1x 24/16kg
35 Double unders

*Change arm each round

15min cap

OPTIONS:

FS: Weight/DB
DU: 60 singles

COOL DOWN
Post WOD recovery
Quad smash
Calf smash