Author Archives: jeffwilson

TUE 9/25/18 WOD

Warm Up100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 7 Back Squats – 2 Rounds (add weight)

Strength WOD – Back Squat – 7-7-7-7-7 (Compare to 6/12/18)

WOD – 10 Min EMOM
5 Goblet Squats 55/35#              L2-45/25#                    L1-35/15#
5 Kettle Bell Swings
5 Burpees
**AMRAP if you cannot keep up**

MON 9/24/18 WOD

Warm Up
2 Min Row or Bike
Movement Prep – 5 Reps of each – 3 Rounds

WOD
5 MIN AMRAP
L3
7 Front Squats 155/105 M135/95 M+115/85#
7 T2B
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Power Cleans 155/105 M135/95 M+115/85#
7 OTB Burpees
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Deadlifts 155/105 M135/95 M+115/85#
7 Wall Ball Shots 20/14#
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Cal Row
7 HOD Push ups
Rounds + Reps

5 MIN AMRAP
L2
7 Front Squats 115/85 M105/65 M+85/45#
7 K290
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Power Cleans
7 OTB Burpees
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Deadlifts
7 Wall Ball Shots 16/12#
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Cal Row
7 HOD Push ups
Rounds + Reps

5 MIN AMRAP
L1
7 Front Squats 55/35 M55/35 M+35/15#
7 Wall Sit-ups
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Power Cleans
7 OTB Burpees
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Deadlifts
7 Wall Ball Shots 14/10#
Rounds + Reps
-Rest 2 Min-
5 MIN AMRAP
7 Cal Row
7 HOD Push ups
Rounds + Reps

SAT 9/22/18 Strength – Front Squat – OPEN GYM – Partner WOD

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walking Lunge
Side Lunge
1 Min Pride Squat
10 Goblet Squats
-Then-
Empty Bar Work
Front Rack Elbow Raises
Front Rack 10 sec Pride Squat (5 Reps)
Front Squats (5 Reps)
2 Rounds

Front Squat
1 x 10
1 x 7
1 x 5
5 x 5 

Hamstring Raises (with weight if possible)
3 x 10

GHD Sit ups
3 x 10

Back Rack Walking Lunge
3 x 10

PARTNER WOD
Only one partner can work at a time.
Break up reps any way you want.
Each partner runs the 800m. Clock stops when both partner has completed the run.

WOD
50 Goblet Squat 55/35# L2-45/25# L1-35/15#
60 Box Jumps 24/20″ L2-20/16″ L1-16/12″
60 H.O.D Push ups
50 Pull ups L2-Banded L1-Ring Rows
100 Double unders L2-50 DUs L1-200 Single unders
800m Run
For Time

FRI 9/21/18 WOD

Warm Up – 100m Run – Bear Crawl – Crabwalk – 3 Handstands – 100m Run – 5 DB Squat Cleans – 5 Pull ups – 5 Push ups – 5 Lying T2B – Empty Bar – 3 SP – 3 PP – 3 PJ –

Strength WOD – Push Press – 7-7-7-7-7 (Compare to 6/11/18)

WOD
L3
7 Dumbbell Squat Clean Thrusters 35/25#
10 Pull-ups
5 Rounds for Time

L2
7 Dumbbell Squat Clean Thrusters 25/15#
10 Bande Pull-ups
5 Rounds for Time

L1
7 Dumbbell Squat Clean Thrusters 15/10#
10 Ring Rows
5 Rounds for Time

THU 9/20/18 WOD

Warm Up – 30 sec single unders – Front/Back Skip – K2Chest – Quad Pull – Criss Cross Jumps – 30 sec DUs – 10 Pull ups – 10 Squats – 10 Push ups – 10 Sit ups – Bear Crawl – Inchworm – 2 Min each Calf Smash (roller) – 2 Min each Quad Smash

WOD – 30 Minute Cap
L3
1 Mile Run
4 Rope Climbs to 15’
800m Run
3 Rope Climbs to 15’
400m Run
2 Rope Climbs to 15’
200m Run
1 Rope Climb to 15’
For Time

L2
1200m Run
4 Rope Climbs to AHAP
600m Run
3 Rope Climbs to AHAP
300m Run
2 Rope Climbs to AHAP
200m Run
1 Rope Climb to AHAP
For Time

L1
800m Run
12 Hand over Hand
400m Run
9 Hand over Hand
200m Run
6 Hand over Hand
100m Run
3 Hand over Hand
For Time

WED 9/19/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 10 Lying Leg Raises (each) – 30 sec Sampson Stretch (rt/lt)- 2 Rounds
Bar Work – 3 DL – 3 Back Squat – 3 S2OH – 3 Rounds (add weight each set)

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 6/14/18)

WOD – 11 Min AMRAP
L3
11 Deadlifts 75/55#
9 Back Squats
7 S2OH
Rounds + Reps

L2
11 Deadlifts 65/45#
9 Back Squats
7 S2OH
Rounds + Reps

L1
11 Deadlifts 55/35#
9 Back Squats
7 S2OH
Rounds + Reps

TUE 9/18/18 WOD

 

Warm Up
100m Run – Tip Toe Walk – Heel Walk – Front Skip – Back Skip – Goose Step – Side Lunge – Walking Lunge – Bear Crawl / Crabwalk – 10 Squats – 10 Pull ups – 10 Push ups – 10 Sit ups – 100m Run – Movement Prep

WOD
L3
100m Farmer’s Carry Rt Arm 55//35#
100m Farmer’s Carry Lt Arm 55/35#
25ft Walking Lunge x 4 w/ weight
21-18-15-12-9 Thrusters 95/65#
For Time

L2
100m Farmer’s Carry Rt Arm 45/25#
100m Farmer’s Carry Lt Arm45/25#
25ft Walking Lunge x 4 w/ weight
21-18-15-12-9 Thrusters 75/45#
For Time

L1
100m Farmer’s Carry Rt Arm 35/15#
100m Farmer’s Carry Lt Arm 35/15#
25ft Walking Lunge x 4 w/ weight
21-18-15-12-9 Thrusters 55/25#
For Time

MON 9/16/18 WOD

Warm up
2 Min Bike or Row
-Then-
5 Banded Good Mornings
5 Push ups
5 Squats
5 Sit ups
5 Strict Pull ups
2 Rounds
Movement Prep – 5 Reps of each movement – 3 Rounds

WOD – 
L3
-9 Min AMRAP-
100 Double Unders
30 KB Sumo Deadlift High Pulls 55/35# M+45/25#
30 Burpees over Kettle bell
30 Wall Balls 20/14#
30 C2B Pull ups M+Pull ups- For Total Reps
-Rest 2 Min-
-9 Min AMRAP-
30 C2B Pull ups
30 Wall Balls 20/14#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 55/35#
100 Double Unders – For Total Reps

L2
200 Single Unders
30 KB Sumo Deadlift High Pulls 35/25# M+45/20#
30 Burpees over Kettle bell
30 Wall Balls 14/10#
30 Jumping C2B Pull ups M+ Chin- Total Reps
-Rest 2 Min-
30 Jumping C2B Pull ups M+ Chin
30 Wall Balls 14/10#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 35/25# M+45/20#
200 Single Unders – Total Reps

L2
200 Single Unders
30 KB Sumo Deadlift High Pulls 25/15#
30 Burpees over Kettle bell
30 Wall Balls 10/8#
30 Jumping pull ups – Total Reps
-Rest 2 Min-
30 Jumping pull ups
30 Wall Balls 10/8#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 25/15#
200 Single Unders – Total Reps

L1
200 Single Unders
30 KB Sumo Deadlift High Pulls 25/15#
30 Burpees over Kettle bell
30 Wall Balls 10/8#
30 Jumping pull ups – Total Reps
-Rest 2 Min-
30 Jumping pull ups
30 Wall Balls 10/8#
30 Burpees over Kettle bell
30 KB Sumo Deadlift High Pulls 25/15#
200 Single Unders – Total Reps

SAT 9/15/18 STRENGTH WOD – Clean – OPEN GYM -9/11 Tribute WOD

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Clean – Pause at the Knee – then – Deadlift
*1Clean – Pause at the Knee – then – Power Shrug
*1Clean – Pause at the Knee – then – Power Clean
*1 Power Clean
*1 Squat Clean

Clean – Pause at the Knee – then – High Pull
5 x 3

Clean – Pause at the Knee – then – Power Clean
3 x 3

Power Clean – then – Front Squat
5 x 2

Squat Clean
3 x 1

Barbell Back Rack Walking Lunge
3 x 10 (add 10# to last)

9/11 TRIBUTE WOD (DURING 10am OPEN GYM

  • 2001 meter Run
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lb)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (175/115 lb)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lb)
  • 11 Push Jerks (110/75 lb)
  • 2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

FRI 9/14/18 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 –

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 6/5/18)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 70% of 5RM
1 Overhead Squat @ 70 % of 5RM