WOD Archives

WOD WOD, July 23, 2020

July 22, 2020

Thursday

Warm-up
A) Gym length full body flow + skip / T2B progressions
Metcon (4 Rounds for reps)
Mixed conditioning

Every 7 Minutes x 4 sets

Run 400m
10 x Toes 2 Bar
40 x Dubz
10 x Push Jerk

Rx : 50/35kg
Rx + 60/40kg

*Each set is capped at 5 minutes ( min 2 rest/round)
**Goal : Even sets or improving time each set

Run : 300m / Row
T2B: Kipping straight leg raise, knee raise, Vup, weighted sit up
Dubz : 80 x Singles
PP : Reduce Load

WOD WOD, July 22, 2020

July 21, 2020

Wednesday

Warm-up
A) Foam Roll 6 mins – lower
B) Perfect stretch hip flow, head into FBB
Metcon
FBB Opener
In pairs , M4M for 3 Sets each

6/side KB Offset Squat @ 2121
8/side KB 3 Point Row @ 2121
6/side Alt Deadbug @2121

Metcon (Time)
10RFT – 15 minute cap

4 x Burpees
6 x KB Swing
8 x Wall balls

Rx 24/16kg, 9/6kg
Rx + 32/20kg

COOL DOWN
Couch Stretch x 2 mins / side
Pigeon pose x 2 mins / side

WOD WOD, July 21, 2020

July 20, 2020

Tuesday

Metcon
EMOM 15 – In groups of 3

1. 5-8 Pause inverted barbell rows
2. 30sec Medball pec hold
3. 5 KB RDL’s 3121 tempo

Metcon (Time)
For time – 18min cap
With a partner

1000/800m Row
60 Pull ups
1200m Run
60 Hand release push ups
1000/800m Row

Row: broken up into 250/200m intervals
Run: broken up into 200m intervals

WOD WOD, July 20, 2020

July 19, 2020

Monday

Warm-up
A) Banded Hips x 2 mins / side
B) 3 Sets of
10 x BW Reverse Lunges + rotation
10 x Lateral Banded Monster Walks
10 x Quadruped shoulder taps
C) BB tech
Metcon (Weight)
Unilateral strength + Skill development

EMOM x 4 Sets:
Min 1 : 5 x HPC + 10 x FR Reverse Lunges
MIn 2 : REST
MIn 3 : 2 sets of 5 Strict HSPU, rest as needed b/t sets
Min 4 : REST

*Start light on BB complex, increase load for quality only
**Strict HSPU : 1 x Ab Mat / 6 x L-seat KB Press
Metcon (Calories)
WOD

In Teams of 3, 12 Minute EMOM ( 4 sets each )

1 x legless RC AHAP
Max Calories AB in remainder of minute

*Rope: 15ft , + legs, 2 x Floor Pulls
**Score equals teams total cals

WOD WOD, July 19, 2020

July 18, 2020

Sunday Offt

Metcon (Calories)
Every 3 Mins x 8:

90s Bike @ sustained/repeatable effort
20m Front Rack Carry 24/16
20 sec FLR

*minimal time spent in transition
*not an all out bike effort
*waves every 90 secs

PUMP FINISHER
3 Rounds
Barbell Bicep Curl 21’s
12x Banded tricep pull down

WOD WOD, July 17, 2020

July 16, 2020

Friday

Warm-up
2 Sets for quality
10m x Strict Inchworm walk out
10m Reverse Lunge
10m x Strict Gymnastics bear crawl
10m x Rotating Cossack Squat
Metcon
EMOM 12-16 : MU / WOD skill Transfer

1. 1 x Ring pull up + 5-10 Sec Chest 2 Ring Hold
2. 20 Sec Hollow Hold
3. 1 x Ring Dip + 5-10 Sec Top of Ring hold
4. 30 Sec Dubz Play

Skill Transfer options

RPU: 1 x Ring Row into 10 sec C2R hold
RD : 1x Push Up into 10 Sec Push Up Hold

CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

MODZ
MU : Bar, C2B Pull Ups, Chin over bar PU, Jumping
WB : Reduce weight, distance
Dubz : 50 Reps / 150 x Single Skips

Olympic Weightlifting WOD, July 16, 2020

July 15, 2020

Cycle 8: Wk 1

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

WOD WOD, July 16, 2020

July 15, 2020

Thursday

Warm-up
30sec on/30sec off x2 sets
Jumping jacks
KB RDL
Russian swings
Gymnastics bridge
Sumo Deadlift (Weight)
E2M x6

3 Reps (reset on the floor each rep)
*Upto medium heavy weight 70-80% max

Metcon (AMRAP – Rounds and Reps)
AMRAP 22

5 SDHP
10 Sit throughs
15 Sit ups
1min rest after each round

Rx 40/25

*Consistent steady pace

WOD WOD, July 15, 2020

July 14, 2020

Wednesday

Warm-up
a) 30/30 x 4 machine increasing pace w/buddy
b) 10 Reps alt perfect stretch complex
c) BB tech PC / PJ then into 8 min EMOM
Metcon
MOVEMENT/WARM UP EMOM 8

1- 5 x Muscle Clean into Strict Press – light
2- 3-5 x Strict Knee Raise with slow lowering
*Buddy up for this work in alt

3min rest/transition

Power Clean and Push Jerk (Weight)
Power Clean to Push Jerk max

Power EMOM 10
1 x Power Clean and Push Jerk
* Increase every 2 sets / No Misses / Moderate load

3min rest/transition

Metcon (Calories)
2 Minutes on / 2 Minutes off x 3 sets each w/buddy

5 x Power Clean and Push Jerk @ 50-60 % of above
10 x Toes 2 Bar
Max Cal Bike / Ski in remainder

*Score equals total cals with team mate

MODZ
BB : Reduce Load Further
T2B : Straight leg raise / High-Low / V-up