W.O.D.

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    SPLIT JERK

    A. Split Jerk @ 70% (5 X 5)

    B. WOD:

    "Chelsea"*

    30 Min EMOM

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

    * Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute, your score is 30.

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    STRICT PRESS

    A. Strict Press @ 75% (5 X 3)

    B. WOD:

    "Open 15.4"

    8 Min AMRAP:

    3 Handstand Push-ups

    3 Cleans (185/125)

    6 HSPU's

    3 Cleans

    9 HSPU's

    3 Cleans 

    12 HSPU's

    6 Cleans

    15 HSPU's

    6 Cleans 

    18 HSPU's

    6 Cleans 

    21 HSPU's

    9 Cleans

    ... etc., following the same pattern until time is up, adding 3 reps to HSPU's each round & 3 reps to cleans every 3 rounds.

    *Athlete's score will be the total number of repetitions completed before the 8-minute time cap.

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    FRONT SQUAT

    A. Front Squat @ 70% (5 X 5)

    B. WOD:

    "Death by... Anything":

    EMOM for as Long as Possible

    1 Rep in the First min.

    2 Reps in the Second min.

    3 Reps in the Third min.

    *Choose any single movement (pull-ups, thrusters, burpees, wall ball shots, etc) EXCEPT CLEANS! Score is the number of full rounds completed plus the number of reps completed in the last round.

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    PUSH PRESS

    A. Push Press - 15 Mins to find 1RM

    B. WOD:

    6 RFT:

    5 Deadlifts (225/155)

    10 Box Jumps (24/20)

    15 American KBS (53/35)

    30 Double Unders

    200 Meter Run

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    PARTNER WOD

    A. PARTNER WOD

    26 MIN PARTNER AMRAP:

    - PARTNER A RUNS 400 METERS

    - PARTNER B PERFORMS AMRAP OF HANG POWER CLEANS (Rx = 135/95, S = 95/75) UNTIL PARTNER A RETURNS

    - SWITCH & REPEAT -

    - PARTNER A RUNS 400 METERS 

    - PARTNER B PERFORMS AMRAP OF BACK SQUATS FROM THE FLOOR UNTIL PARTNER A RETURNS

    - SWITCH & REPEAT - 

    - PARTNER A RUNS 400 METERS

    - PARTNER B PERFORMS AMRAP OF DOUBLE UNDERS UNTIL PARTNER A RETURNS

    - SWITCH & REPEAT -

    - PARTNER A RUNS 400 METERS

    - PARTNER B PERFORMS AMRAP OF BURPEES UNTIL PARTNER A RETURNS

    - SWITCH & REPEAT -

    *If the above work is completed before 26 mins is up, athlete's are to start from the beginning & continue until the 26 min cap


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    FLOOR PRESS

    A. FLOOR PRESS @ 70% (5 X 5)

    B. WOD:

    "TOP GUN"

    FOR TIME:

    20 THRUSTERS (135/95)

    20 SUMO DEADLIFT HIGH PULLS

    20 PUSH JERKS

    20 OVERHEAD SQUATS

    20 FRONT SQUATS

    * 4 BURPEES EMOM

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    BACK SQUAT

    A. BACK SQUAT @ 75% (5 X 5)

    B. WOD:

    13 MIN EMOM*:

    10 WALL BALL SHOTS (20/14)

    10 AMERICAN KBS (70/53)

    * If athletes cannot perform all 20 reps each minute, they are to perform a 10 burpee EMOM instead with the remaining time. 

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    PROGRESSIONS & THEN...

    A. PROGRESSIONS - Take about 10 mins to work on any of the following:

    - DOUBLE UNDERS

    - HANDSTAND PUSH-UPS

    - PULL-UPS

    B. WOD:

    FOR TIME:

    RUN 200 METERS

    27 HANG (SQUAT) CLEANS (Rx = 95/65, S = 75/55)

    RUN 200 METERS

    21 HANG (SQUAT) CLEANS (Rx = 115/75, S = 95/65)

    RUN 200 METERS

    15 HANG (SQUAT) CLEANS (Rx = 135/95, S = 115/75)

    RUN 200 METERS 

    9 HANG (SQUAT) CLEANS (Rx = 165/115, S = 135/65)

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    SNATCH

    A. SNATCH - 15 MINS TO FIND 1RM

    B. 5 MIN EMOM:

    1 SNATCH GRIP DEADLIFT @ 120% OF 1RM SNATCH 

    C. WOD:

    "BUY - IN"

    100 DOUBLE UNDERS

    - THEN -

    6 MIN ASCENDING LADDER:

    3, 6, 9, 12, 15, 18, 21... etc.

    HANDSTAND PUSH-UPS

    PISTOLS


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    FRONT SQUAT

    PHOTO: Coach Michele D. preparing for a front squat with great front rack form!

    A. FRONT SQUAT - 15 MINS TO FIND 1RM

    B. WOD:

    "LUMBERJACK 20" (25 MIN CAP):

    20 DEADLIFTS (275/185)

    RUN 400 METERS

    20 AMERICAN KBS (70/53)

    RUN 400 METERS

    20 OVERHEAD SQUATS (115/75)

    RUN 400 METERS

    20 BURPEES

    RUN 400 METERS

    20 PULL-UPS

    RUN 400 METERS

    20 BOX JUMPS (24/20)

    RUN 400 METERS

    20 KB/DB (SQUAT) CLEANS (45/30)

    RUN 400 METERS

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    PARTNER WOD

    A. PARTNER WOD:-

    - PARTNER 1 PERFORMS 50 KBS, WHILE PARTNER 2 HOLDS A HANDSTAND

    SWITCH

    - PARTNER 1 PERFORMS 50 BOX JUMPS (24/20), WHILE PARTNER 2 HOLDS A 45/25 LB. PLATE OVERHEAD

    SWITCH

    - PARTNER 1 PERFORMS 50 SIT-UPS, WHILE PARTNER 2 HOLDS THE BOTTOM OF A SQUAT

    SWITCH

    - PARTNER 1 RUNS 200 METERS, WHILE PARTNER 2 HOLDS A PLANK

    SWITCH

    *Every time one partner breaks a hold (handstand, plate overhead, bottom of squat & plank), both athletes MUST perform 5 Burpees... EVERYTIME!

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    BENCH PRESS

    A. CLEAN WARM-UP (down & up, elbows high & outside, quick elbows, get under)

    B. BENCH PRESS @ 70% (5 X 5)

    C. WOD:

    "16.2":

    0:00 - 4:00:
      25 TOES-TO-BAR
      50 DOUBLE UNDERS
      15 (SQUAT) CLEANS (135/85)

    If completed before 4:00, add 4 minutes to the clock and proceed to:
      25 T2B
      50 DU's
      13 (SQUAT) CLEANS (185/115)

    If completed before 8:00, add 4 minutes to the clock and proceed to:
      25 T2B
      50 DU's
      11 (SQUAT) CLEANS (225/145) 

    If completed before 12:00, add 4 minutes to the clock and proceed to:
      25 T2B
      50 DU's
      9 (SQUAT) CLEANS (275/175) 

    If completed before 16:00, add 4 minutes to the clock and proceed to:
      25 T2B
      50 DU's
      7 (SQUAT) CLEANS (315/205)

    Stop at 20 mins.

    SCALING OPTIONS:

    0:00 - 4:00:
      25 HANGING KNEE RAISES
      50 SINGLE UNDERS
      15 (SQUAT) CLEANS (95/55)

    If completed before 4:00, add 4 minutes to the clock and proceed to:
      25 HKR's
      50 SU's
      13 (SQUAT) CLEANS (115/75)

    If completed before 8:00, add 4 minutes to the clock and proceed to:
      25 HKR's
      50 SU's
      11 (SQUAT) CLEANS (135/95)

    If completed before 12:00, add 4 minutes to the clock and proceed to:
      25 HKR's
      50 SU's
      9 (SQUAT) CLEANS (155/115) 

    If completed before 16:00, add 4 minutes to the clock and proceed to:
      25 HKR's
      50 SU's
      7 (SQUAT) CLEANS (185/135)

    Stop at 20 mins.

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    TURKISH GET-UP

    A. STRENGTH:

    TURKISH GET-UP REVIEW

    B. WOD:

    11 MIN AMRAP:

    4 TURKISH GET-UPS (2 ea. side) (Rx+ = 53/35, Rx = 35/26, S = 26/18)

    8 SHOULDER TO OVERHEAD (Rx+ = 155/105, Rx = 105/70, S = 70/45)

    100 METER SPRINT

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    THRUSTER

    A. STRENGTH:

    THRUSTER - 15 MINS TO FIND 1RM

    B. WOD:

    6 MIN AMRAP:

    6 OVERHEAD SQUATS (Rx+ = 135/95, Rx = 95/85, S = 65/45)

    6 PULL-UPS

    - REST 2 MINS -

    4 MIN AMRAP:

    4 THRUSTERS (Rx+ = 185/125, Rx = 125/85, S = 85/55)

    4 BURPEES

    - REST 2 MINS -

    2 MIN AMRAP:

    2 POWER CLEANS (Rx+ = 205/135, Rx = 135/95, S = 95/65)

    2 HANDSTAND PUSH-UPS

    *Athlete's will receive 3 scores for this WOD. Rounds/reps for each AMRAP.


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