Author Archives: jeffwilson

THU 7/19/18 WOD

Warm Up
100m run – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm

20 Min AMRAP
5 burpees                                                 L2-Same                     L1-Same
1 Rope Climb 15’(Count 5 reps)          L2-AHAP                     L1-Hand over Hand / 10 Ring Rows
30 double-unders                                   L2-15 DUs                   L1-60 Singles

Rounds + Reps

WED 7/18/18 WOD

Warm Up
100m Run – Bear Crawl – Inchworm – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups / Down Dog – 10 Sit ups – 10 Squats – 10 Pull ups –

WOD
“Barbara”
20 pull-ups                    L2-15 Banded                        L1-10 Ring Rows
30 push-ups                  L2-20 Push ups                      L1-15 Push ups
40 sit-ups                       L2-30 Sit ups                          L1-20 Sit ups
50 squats                       L2-40 Squats                          L1-25 Squats

Rest precisely 3 minutes between each round.
5 Rounds for Total Time

TUE 7/17/18 WOD

Warm Up
1 Min Row or 1 Min Bike
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 – Crabwalk
Empty Bar – Push Jerk – 7-5 (Add weight)

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 4/12/18)

WOD
800m Run .                          L2-600m                        L1-400m
-Rest 2 Min-
400m Run                            L2-300m                         L1-200m
-Rest 1 Min-
200m Run                             L2-Same                         L1-Same
For Time

MON 7/16/18 WOD

Warm Up
2 Min Bike or 2 Min Row -Then – Movement Prep –

WOD – 10 Min Time Cap on Each WOD
“Fran” (10 Min Cap)
21-15-9
Thrusters 95/65#                         L2-75/45#                    L1-55/25#
Pull ups                                       L2-Banded                 L1-Ring Rows

-Rest 5 Min-

“Annie” (10 Min Cap)
50-40-30-20-10
Double Unders                           L2-1/2 Reps                L1-x2 single unders
Abmat Sit ups                             L2-Same                     L1-Same

-Rest 5 Min-

“Grace” (10 Min Cap)
30 Clean & Jerks 135/95#           L2-95/65#                    L1-65/45#
For Total Time

SAT 7/14/18 – Strength – Deadlift –

Warm Up
1 Min Bike
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Empty Bar
Deadlift – 10,8,6 (add weight)

Deadlift
5 x 5 (add weight each set)
3 x 1 (work to heaviest)

Sumo Deadlift
5 x 3

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 7/13/18 WOD

 

Warm Up
100m Run – Front Skip / Back Skip – Side Lunge – 10 Squats – 10 PVC Pass Thrus – 10 Around the World – 10 Push ups w/ Down Dog – 10 Strict Pullups – Broad Jump – 10 Sit ups – 100m Run -Then- Movement Prep

WOD
100ft Walking Lunge w/ 30/20# Dumbbells              L2-20/10#                    L1-15/10#
30 Box Jumps 24/20”                                                       L2-20/16”                    L1-16/12”
20 Weighted pull ups 30/20#                                        L2-Strict Pull ups      L1- Strict Banded/RR

4 Rounds for Time

THU 7/12/18 WOD

Warm Up
100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 3/12/18)

WOD – With a Partner
6 Min AMRAP
10/8 Cal Bike
10 Burpees

-Rest 2 Min-

6 Min AMRAP
10/8 Cal Row
10 Burpees
Total Rounds + Reps

WED 7/11/18 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 – 2 Min Overhead Thoracic Extension –

WOD
Jenny
20 Min AMRAP
20 Overhead Squats 45/35#                L2-35/25#                       L1-25/15#
20 Back Squats 45/35#
400m

Rounds + Reps

TUE 7/10/18 WOD

 

Warm Up
100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 5-5-5-5-5-5-5-5 (compare to 12/5/17)

WOD
21-15-9
Toes to Bar                                  L2-As High as Possible                               L1-Lying T2B
Handstand Push ups                L2-Knees on Box / Pike                               L1-HOD Push ups
For Time

MON 7/9/18 WOD

Warm Up
100m Run – Walking Lunge – Goose Step – 10 Push-ups – 10 Sit ups – 10 Pull ups – 10 squats – Movement Prep –

WOD

10 Min AMRAP
10 Triple Unders                                      L2-10 Double unders                                   L1- 20 Singles
15 Kettlebell Swings 55/35#                 L2-45/25#                                                        L1-35/15#

20 walking lunge steps                          L2-Same                                                          L1-Same
Rounds + Reps

-Rest 5 Min-

10 Min AMRAP
10 GHD sit-ups                                    L2-Abmat Sit ups (straight leg)               L1-Abmat Sit ups
15 push-ups                                         L2-15 Worm                                                   L1-15 Knees
10 GHD sit-ups                                    L2-Abmat Sit ups (straight leg)                L1-Abmat Sit ups
30 squats                                             L2-Same                                                         L1-Same

Rounds + Reps