Author Archives: jeffwilson

TUE 1/23/18 WOD

Tuesday 1/23/18
Warm Up
 
2 Laps – Toe/Heel Walk – Front/Back Skip – Goose Step – Side Lunge – Trunk Twist – Arm Swings
30 sec jump rope – 10 Squats – 10 Push ups – 10 sit ups – 10 Pull ups – 2 Rounds
Muscle Up Progression – 5 False grip ring rows – 5 Pull Thrus – 5 Ring Dips – 5 Squat Ring Muscle Up – 5  Jumping Muscle ups – 3 Rounds

Bar Work – 1 Clean Deadlift – 1 Hang Power Cleans – 10 elbow raises – 5 Rounds (add a little weight each set)

WOD (120701)
Nasty Girls
50 Squats                                          L2 – same                                     L1 – same
7 Muscle-ups                                    L2 – 14 Pull ups/14 Dips           L1 – 14 Banded/RR14 Box Dips
10 Hang Power Cleans 135/95#  L2 – 95/65#                                   L1 – 65/45#

3 Rounds for Time

Finisher:  Accumulate 3 Minutes in the Plank position.

MON 1/22/18 WOD

Warm Up
1 Min Row
-Then-
PVC Work
-10 Pass Thrus
-10 Around the World
-10 OHS
2 Rounds
-Then-
2 Laps
-10 squats
-10 side lunge
1 Min Pride Squat
2 Rounds
-Then-
Empty Bar Work
5 Pause Back Squats
5 Snatch Balance
5 OHS
2 Rounds
-Then-
Empty Bar Work
-3 Power Snatches
-2 OHS
-1 Squat Snatch
2 Rounds

After completing the 5 min AMRAP, use the remaining time in class:
Strength WOD – Back Squat – Work to your heaviest 1RM (Compare to 10/25/17)

SAT 1/20/18 -Strength- Snatch

Warm Up
250m Row
-Then-
10 Pass Thrus
10 Around the World
10 Back Rack Presses
10 OHS
2 Rounds
-Then-
Empty Bar
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
3 Rounds

Hang Power Snatch
5 x 3
Hang Squat Snatch
5 x 3
Power Snatch
5 x 2
Squat Snatch
5 x 1
Back Rack Walking Lunges
3 x 10 (add 10# to last)

Max Time – Plank Hold

FRI 1/19/18 WOD

Warm Up
2 Laps – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses – Empty Bar – 10 Back Squats – 7 OHS
2 Rounds

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 **Rest 2 Min Between sets**
(Compare to 10/17/17)

WOD
10 Min EMOM – 1 Back Squat – 1 Snatch Balance – 1 OHS @ 70% of 5RM – **add weight as needed**

THU 1/18/18 WOD

Warm Up
Front Skip – Back Skip – 10 Jumping Jacks – 10 Pass Thrus – 5 SOTTS Press
EB Snatch DL – Hang SN – Power Snatch – OHS

WOD
Buy In: 10 Min EMOM – 35 sec of work 25 sec rest
Odd Minutes: GHD/Abmat Sit ups – Even Minutes: Glute Bridges “Quality over Quantity”

-Rest 3 Min-

12 Min AMRAP
3 Power Snatches 75/55#                           L2 – 55/35#                                    L1 – 45/25#
5 OHS 75/55#                                                 L2 – 55/35#                                    L1 – 45/25#
7 OTB Burpees                                              L2 – Same                                       L1- Step over
Rounds + Reps

-Rest 3 Min-

Cash Out: 8 Min EMOM – 35 sec of work 25 sec rest
Odd Minutes: Hollow Rocks – Even Minutes: Plank “Quality over Quantity”

WED 1/17/18 WOD

Warm Up
1 Lap – Tip Toe/Heel Walk – Heel Pull – Carioca – Bear Crawl/Inchworm
1 Lap – 10 DUs – 5 Wall Ball – 5 DL – 5 PP – 5 T2B
1 Lap – 5 FS – 5 KB – 5 C2B – 5 Box Jumps
2 Rounds

WOD
30 Box Jumps 24/20”                                  L2 – 20/16”                                     L1 – 16/12”
30 C2B Pull ups                                            L2 – Pull ups                                  L1 – Band/ Ring Rows
30 Kettle Bell Swings 55/35#                    L2 – 45/25#                                    L1 – 35/15#
30 Front Squats 115/80#                           L2 – 95/65#                                    L1 – 55/35#
30 T2B                                                             L2 – K290                                        L1 – Lying T2B
30 Push Press 115/80#                                L2 – 95/65#                                    L1 – 55/35#
30 Deadlifts 115/80#                                   L2 – 95/65#                                    L1 – 55/35#
30 Wall Ball Shots 20/14#                          L2 – 16/12#                                    L1 – 14/10#
30 Double Unders                                        L2 – 15 DUs                                   L1 – 60 Singles
For Time

Paleo Challenge

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TUE 1/16/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Push Jerk – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Jerk
2 Rounds

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 10/19/17)

WOD
15 Knees to elbows                                 L2 – K290                                      L1 – Lying T2B
15 Hip extensions                                    L2 – Superman                           L1 – Superman
15 Handstand Push ups                         L2 – Knees on Box                      L1 – Pike/HOD Push ups
15 Box jumps 24/20”                                L2 – 20/16”                                   L1 – 16/12”

5 Rounds for Time

MON 1/15/18 Lurong #1

Warm Up
6 Straight Leg Deadlifts
6 Roll over split straddle
6 Front Squats
6 Front Rack Reverse Lunge Steps
X Band side steps / 10 Total steps each way
2 Wall Walks
2 Rounds

-Then-

3 Burpee Box Jump Overs
5 Power Cleans
5 Thrusters
2 Rounds

Strength WOD – Clean – 1-1-1-1-1-1-1 **Rest 2 min between sets**  (Compare to 11/6/17)