Author Archives: jeffwilson

THU 3/21/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 7-5-3 –

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 1/18/19)

WOD – 15 Min Cap
L3
100 Double Unders
30 KB Sumo Deadlift High Pulls 55/35#
30 Burpees
30 Wall Balls 20/14#
30 Pull ups
For Time

L2
50 Double Unders
30 KB Sumo Deadlift High Pulls 45/25#
30 Burpees
30 Wall Balls 16/12#
30 Banded Pull ups
For Time

L1
100 Running Single Unders
30 KB Sumo Deadlift High Pulls 35/15#
30 Burpees
30 Wall Balls 14/10#
30 Ring Rows
For Time

WED 3/20/19 WOD

Warm Up 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatches – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 1/31/19)

WOD 12 Min EMOM
1 Snatch Deadlift @ 75% of 1RM
1 Hang Power Snatch
1 Squat Snatch
**AMRAP if you can’t keep up**

TUE 3/19/19 WOD

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – 5 Empty Bar SP,PP,PJ – 2 Min Banded elbow – Bar Warm Up Push Press – 10-8-7

Strength – Push Press – 7-7-7-7-7 (Compare to 1/4/19)

WOD
3 Min AMRAP
Max Calorie Row
-Rest 1 Min-
3 Min AMRAP
Max Double unders/Single Unders
-Rest 1 Min-
3 Min AMRAP
Max Calorie Bike
For Total Reps

MON 3/18/19 WOD

Warm Up 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push-ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 1 Min Pride Squat – Bar Work – 10 – 8 – 7 Squats –

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 1/10/19)

WOD – 12 Min AMRAP
L3
12 Alt DB Snatch 50/35#
10 Burpees
8 Pull Ups
6 Toes to Bar
Rounds + Reps

L2
12 Alt DB Snatch 40/25#
10 Burpees
8 Banded Pull Ups
6 K290
Rounds + Reps

L1
12 Alt DB Snatch 30/15#
10 Burpees
8 Ring Rows
6 Lying Toes to Bar
Rounds + Reps

THU 3/14/19 WOD

Warm Up – 3 Laps – Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Shoulder Press – 7 – 5 – 3 (Add weight)

Strength WOD – Shoulder Press – 1-1-1-1-1 (Compare to 1/14/19)

WOD – 16 Min AMRAP
L3
25 Power Cleans 135/95#
20 Wall Ball Shots 20/14#
15 Alt DB Snatch 50/35#
10 Alt Pistols
Rounds + Reps

L2
25 Power Cleans 95/65#
20 Wall Ball Shots 16/12#
15 Alt DB Snatch 40/25#
10 Box Alt Pistols (standing on box)
Rounds + Reps

L1
25 Power Cleans 65/35#
20 Wall Ball Shots 14/10#
15 Alt DB Snatch 30/15#
10 Rig/Rings Pistols
Rounds + Reps

WED 3/13/19 WOD

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 5 SOTTS Presses – Bar Warm Up – 7 – 5 – 3

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 (Compare to 1/8/19)

WOD – 9 Min AMRAP
L3
7 C2B Pull ups
7 Thrusters 95/65#
Rounds + Reps

L2
7 Banded C2B Pull ups
7 Thrusters 65/45#
Rounds + Reps

L1
7 Jumping C2B Pull ups
7 Thrusters 55/35#
Rounds + Reps

TUE 3/12/19 WOD

Warm Up – 3 Laps – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Lying Leg Raises – Bar Warm Up 7 – 7

Strength WOD – Deadlift – 7-7-7-7-7 (Compare to 1/11/19)

WOD – 12 Min AMRAP
L3
10 Med Ball Cleans 20/14#
8 HSPU
6 Burpees
Rounds + Reps

L2
10 Med Ball Cleans 16/12#
8 Modified HSPU
6 Burpees
Rounds + Reps

L1
10 Med Ball Cleans 14/10#
8 Pike/Knees on Box HSPU
6 Burpees
Rounds + Reps

MON 3/11/19 WOD

Warm Up
30 sec single unders – 10 Back Step Lunge – 10 Squats – Arm Circles – Trunk Twist – 30 sec High Jump Singles – 10 Push ups – 10 Sit ups – 5 Down/Up Dogs – 10 Pull ups – 30 sec Double Unders – Bear Crawl – Crabwalk – Mountain Climbers –

WOD
10 Min AMRAP
100ft Single arm Farmer Carry 70/55#  L2-55/35#  L1-45/25#
25 Box Jumps 24/20″  L2-20/16″  L1-16/12″
Rounds + Reps

-Rest 5 Min-

10 Min AMRAP
100ft Weighted Walking Lunge 70/55#  L2-55/35#  L1-45/25#
25 Double unders 24/20″  L2-20/16″  L1-16/12″
Rounds + Reps