Author Archives: jeffwilson

WED 11/13/19 WOD

Warm Up – 200m Run – 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 Banded Lying Leg Raises – 10 X Band Side Steps (each way) – Bar Warm Up 7-5-3

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare 8/1/19)

WOD – 11 Min AMRAP (Compare to 8/1/19)
L3
8 Thrusters 95/65# L2-65/45# L1-55/35#
7 Power Cleans
6 Deadlifts
Rounds + Reps

TUE 11/12/19 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 – 2 Min Overhead Thoracic Extension – Bar Warm Up – 7-5-3 (add weight)

Strength WOD – Overhead Squats – 1-1-1-1-1-1-1 (Compare to 8/29/19)

WOD
L3
21-15-9
SDLHP 55/35# KB
Front Squats 135/95#
S2OH
For Time

L2
21-15-9
SDLHP 45/25# KB
Front Squats 95/65#
S2OH
For Time

L1
21-15-9
SDLHP 35/15# KB
Front Squats 65/45#
S2OH
For Time

MON 11/11/19 – Veterans Day WOD –

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec Jumping Jacks – 10 Squats – 10 Push ups – 30 sec Bar Hangs – 10 Pull ups – 10 Lying T2B – 30 sec Plank Hold – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 2 Rounds

WOD – Veterans Day WOD – 21 Minute AMRAP
21 Guns”
L3
400m Run
21 Strict Push ups
21 Box Jumps 24/20”
15 Burpees
9 Pull ups
Rounds + Reps

L2
300m Run
21 Modified Push ups
21 Box Jumps 20/16”
15 Burpees
9 Banded Pull ups
Rounds + Reps

L1
200m Run
21 Plank Negatives
21 Box Jumps 18/12”
15 Burpees
9 Jumping Pull up hangs
Rounds + Reps

THU 11/7/19 WOD

Warm Up – 200m Run – 30 sec high jump singles – 10 Squats – 10 Sit ups – 10 Push-ups – 10 Pull ups – 30 sec Running singles – 5 Burpees – 3 Handstand Holds – Inchworm – 30 sec Double unders – 10 Pass Thrus – 10 ATW – 10 Back Presses – Trunk Twist – Shoulder Stretch –
Empty Bar – Shoulder Press – 7-7-7 (Add weight)

Strength WOD – Shoulder Press – 7-7-7-7-7 (Compare to 8/20/19)

WOD
L3
9 Power Cleans 135/95#
12 T2B
5 Rounds for Time

L2
9 Power Cleans 95/65#
12 K290
5 Rounds for Time

L1
9 Power Cleans 65/45#
12 Lying T2B
5 Rounds for Time

WED 11/6/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – Shuffle – Walking Lunges – Leg swings – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – Crabwalk – 1 Minute each Pigeon Stretch – 1 Minute Each Banded Front Rack – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 6-5-4

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 8/27/19)

WOD
L3
10-8-6-4-2
Thrusters 95/65#
Bar Facing Burpees
For Time

L2
10-8-6-4-2
Thrusters 75/55#
Bar Facing Burpees
For Time

L1
10-8-6-4-2
Thrusters 55/35#
Bar Facing Burpees
For Time

TUE 11/5/19 WOD

Warm Up – 2 Min Bike/Row – 10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – Trunk Twist – 5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk – 6-5-4 (Add weight)

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 8/15/19)

WOD
L3
30 Double unders
8 Deadlifts 225/155#
10 Pull ups
4 Rounds for Time

L2
30 Running Singles
8 Deadlifts 185/125#
10 Banded Pull ups
4 Rounds for Time

L1
30 High Jump Singles
8 Deadlifts 115/80#
10 Banded Pull ups
4 Rounds for Time

MON 11/4/19 WOD

Warm Up – 200m Run – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 Clear the Knee – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 3-3-3-3-3-3-3 (T/G) (8/21/19)

WOD – 12 Min – Every 40 sec –
1 Squat Clean @ 75% of 3RM
2 OTB Burpees
**AMRAP if you can’t keep up**

SAT 11/2/19 – 8:30am – 10:00am Partner WOD / OPEN Gym –

Partner WOD
L3
70 Calorie Row
50 Thrusters 95/65#
200m Run *Together*
60 Calorie Row
40 Thrusters 115/80#
200m Run *Together*
50 Calorie Row
30 Thrusters 135/95#
200 Run *Together*
40 Calorie Row
20 Thrusters 155/110#
For Time

L2
60 Calorie Row
40 Thrusters 75/55#
200m Run *Together*
50 Calorie Row
30 Thrusters 95/65#
200m Run *Together*
40 Calorie Row
20 Thrusters 115/80#
200 Run *Together*
30 Calorie Row
10 Thrusters 135/95#
For Time

L1
50 Calorie Row
30 Thrusters 55/35#
200m Run *Together*
40 Calorie Row
20 Thrusters 75/45#
200m Run *Together*
30 Calorie Row
15 Thrusters 95/65#
200 Run *Together*
20 Calorie Row
10 Thrusters 115/80#
For Time