WOD Archives

WOD WOD, July 25, 2018

July 24, 2018

Skillful Ninjas

Gymnastics
Skill Play – Rope Climbs

3 Groups : 8 Minute OPEN cap

1 – Legless
2 – Using feet – focus on lean back / set high J hook
3 – Learning foot work

Group 1 and 2 – accumilate 5-7 Reps develping skill
Group 3 : Work with coach on seated footwork development

Metcon (AMRAP – Rounds and Reps)
Engine WOD

In Teams of 2 : 17 Minute AMRAP

21/18 x Calorie Row
15m x Deadball Carry 55/35kg
9 x Hand Release Push Ups

Round for Round with buddy

RX PLUS :
9 / 7 x Ring Dips , 65/45kg ball

OPTIONS:

Ball : Reduce load / Sandbag
Push Ups – Worm if needed

WOD WOD, July 24, 2018

July 23, 2018

Lunging into Tuesday like…
Bit of unilateral goodness to spice things up…

Warm-up
A) Foam Roll T Spine / Lats / Triceps

B) 2 Sets each side:

5 x SA KB Press
5 x SA KB Push Press
20m x KB Overhead Carry
10m Bear crawl

Shoulder Press (Weight)
Press Complex

Every 2:30 Minutes x 5 Sets :

3 x Strict Press
Super set
5 x Push Jerk

*Add load to heavy set for this complex

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

30 x Dubz
10 x SA KB Overhead lunges L 20/12kg
30 x Dubz
10 x SA KB Overhead lunges R 20/12kg KB
10 x Toes 2 Bar

RX PLUS : 24/16kg Bell

OPTIONS:

KB : Reduce load / Front Rack
Toes 2 Bar : Rings – Strict or kipping knee 2 chest
DUBZ : 15 reps / x 2 Singles

WOD WOD, July 23, 2018

July 22, 2018

Mondays At The Bar

Warm-up
A) Run 400m
B) 1 Extedend round Perfect stretch complex
C) With Bands around knees : – 2 Sets
5 x T spine rotation
10 x Shoulder taps
10 x KB suitcase DL
10 x Lateral monster walks per side
Deadlift (Weight)
Every 3 Minutes x 6 Sets

Set 1 : 8 @ 50 %
Set 2: 6 @ 60 %
Set 3 : 4 Reps @ 70 %
Set 4 / 5 / 6 : Add load as pleased building to 3RM

*After each set perform one of the following :

10-15 Second High Ring support ( Muscle up if poss )
10-15 Second Low ring Support
15 Second push Up Support

Metcon (Time)
Finisher

For time :

20/15 Cal ass bike
20 x KB Swings 24/16kg
20 x Burpees
400m Run

*Waves to leave every 2 minutes

RX PLUS : 32/20kg bell

OPTIONS:

KB Reduce Load
Burpee : Nurpee

WOD WOD, July 22, 2018

July 21, 2018

Sunday Funday
Farm Strong + Grunt Work – Nothing fancy, just dog the heels in and get some.

30m Farmers Carry (Weight)
Included handle weight

15 Minute cap – Retest

Build to a heavy 30m x Farmers Carry ( 15/15m )

*Max 6 Attempts per person
* ( Groups of 5-7 )
*Will have 3 sets of handles out again working across gym:

Big Handles : 35kg per hand
Orange Handles : 25kg per hand
Smaller Black : 12kg Per hand

Metcon (Calories)
15 minute AMRAP for calories:

Ski / Bike / Row – Choose 1 ie, if you rowed on Saturday – Ski today…

teams of 4 – Change out as pleased

*After each effort perform :

1 x Deadball bear crawl push 65/45kg or less

WOD WOD, July 21, 2018

July 20, 2018

2 peas in a WOD

Metcon (AMRAP – Rounds and Reps)
In teams of 2:

7 minutes work , 3 minutes rest for 3 sets :

30 x Burpee Box Jumps 24/20" – 15 reps each alternating
120/100 x Calorie Row – Share as pleased
30 x Burpee Box Jump 24/20"
100 x D/B Squats ( open standard ) 22.5/15kg x 2
30 x Burpee Box Jumps 24/20"
80 x B/B Push Press 42.5/30kg – share as please

* Work through the chipper with your buddy for 7 minutes , rest for 3, continue next 7 minute block where you finished the previous

OPTIONS

BBJ : Nurpee / step up
Push Press : Reduce load – light n fast
Squats : Reduce Load / Air Squats

WOD WOD, July 20, 2018

July 19, 2018

Friday Fry up
Mixing things right up today crew … a team WOD on a FRIDAY BOY O BOY WOWEE

Metcon (Calories)
In Teams of 4 ( 20 minutes )

10 Rounds each of

20 Seconds work / 1.40 Rest

Assault Bike for cals

*After each effort perform:

3 x Deadball over Shoulder @ 55/35kg

P1 : 0-20
P2 : 30-50
P3 : 1.00 – 1.20
P4: 1.30 – 1.50….

RX PLUS : 65/45kg

OPTIONS : Reduce Ball Load

Gymnastics
SKILL PLAY

10 Minute cap ( FRIDAY REPEAT – GO FURTHER )

Max metres Unbroken

1m
2m
3m
4m
5m…

OPTION:
Open mat practce with buddy assist
EMOM x 10 : 1 x Wall Walk to best position ( No hold at top )

Olympic Weightlifting WOD, July 19, 2018

July 18, 2018

OLY CLUB

Warm-up
A) DIFABIO FLOW
B) DIFABIO BB TECH : CLEAN / JERK
Squat Clean (Weight)
SQUAT CLEAN WAVE LOADING

Every 2.15 x 9 Sets Building to a heavy Double

4-3-2

4-3-2

4-3-2

*Each waves reps should be heavier then the previous

Split Jerk (Weight)
SPLIT JERK WAVE LOADING

Every 2.00 x 9 Sets Building to a heavy Single

3-2-1

3-2-1

3-2-1

*Each waves reps should be heavier then the previous

WOD WOD, July 19, 2018

July 18, 2018

Leg Day

Back Squat (Weight)
BUILD TO A NEW 3RM

Every 3 Minutes x 6 Sets

Set 1 : 8 @ 50% + 3 x SBJ

Set 2: 6 @ 60 % + 3 x SBJ

Set 3 : 4 Reps @ 70 % + 3 x SBJ

4 / 5 / 6 : 3 Reps Increasing load

TEMPO : 2-X-1-2

OPTIONS :

Front Squat / Trap Bar DL

Accessory
IN PAIRS : 3 ROUNDS EACH:

10 x DB RDL
Superset
20m DB Walking Lunge

ROUND FOR ROUND

WOD WOD, July 18, 2018

July 17, 2018

CHIPPER
Repeat from back in January crew, get around the chip

Warm-up
Extended flow, activation and movment play
Metcon (Time)
REPEAT CHIPPER FROM JANUARY

30 x HSPU
40 x Pull Up
50 x KB Swings
60 x Ab mat Sit ups
70 x Burpees

22 Minute cap

OPTIONS:

HSPU : 15 Reps, 1 x ab mat / plate Push up / Push up
Pull Up : 20 Rep / 40 x Jumping / 40 x Ring Rows
KB : Reduce Load
Burpees : Nurpees

COOL DOWN
Extended cooldown and bants

WOD WOD, July 17, 2018

July 16, 2018

Tuesday Blazin

Warm-up
A) Banded Hips x 2 Minutes
B) Glute monster walks / Bridges
C) In teams of 3 : 3 Rounds of :
30 Second Row / 30 Second FR Hold / 30 Second DB hold
Metcon (Calories)
Rotating EMOM x 24 minutes :

Minute 1: 30 Seconds Ski Erg
Minute 2 : 30 Second FR Hold 20/12kg x 2
Minute 3 : 30 Second Row
Minute 4 : 30 Second DB Hold @ chest 55/35kg
Minute 5 : 1 x Rope Climbs ( 30 Second cap )
Minute 6 : REST

3 Per station INDIAN FILE ( IF over 18 – Grab 1 Bike )

SCORE EQUALS : TOTAL CALORIES

RX PLUS : 24/16kg x 2, 65/45kg , 2 x Rope Ascents

OPTIONS :
KB : Reduce Load
DB : Reduce Load / Use Sandbag 20/15/10kg
Rope : 15ft / 30 seconds attempts / 30 Seconds Floor pulls