Category Archives: WOD

FRI 5/25/18 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 – Goose Step – 10 Side lunges
30 sec double unders – Bear Crawl – 3 Handstand holds – Inchworm
2 Rounds

WOD
25 Min AMRAP
100ft Shuttle                                                 L2-Same                                       L1-Same
10 HOD Push ups                                         L2-Same                                       L1-Same
15 Squats                                                       L2-Same                                       L1-Same
Rounds + Reps

THU 5/24/18 WOD

Warm Up
100m Run – Bear Crawl – 5 Squats – 5 Strict Pull ups – 100m Run – Crabwalk – 5 Lying T2B – 5 Push ups – 100m Run – Inchworm –
Bar Work – Deadlift – 10 – 8 – 6 – 4 (Work up to your working weight)

WOD
21 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
800m Run                                                           L2-800m                                         L1-400m
18 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
600m Run                                                           L2-400m                                         L1-200m
15 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
400m Run                                                           L2-400m                                         L1-200m
12 Deadlifts 225/155#                                     L2-185/125#                                  L1-115/80#
200m Run                                                           L2-200m                                         L1-100m

For Time

WED 5/23/18 WOD

Warm Up
2 Laps – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses – 2 Rounds
Empty Bar – 10 Front Rack Elbow Raises (standing) – 10 Front Rack Elbow Raises Bottom of Squats – 30 sec Goblet Pride Squat – 7 Front Squats
1 Min (each) Pigeon Stretch – 5 Front Squats – 3 Front Squats

Strength WOD – Front Squat – 7-7-7-7-7-7-7 **Rest 2:30 min between sets** (Compare to 1/11/18)

WOD – 10 Min – Every 30 seconds
1 Front Squat @ 65% of 7RM
2 Burpees
**If you can’t keep up this turns into an AMRAP**

TUE 5/22/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 30 sec Sampson Stretch (rt/lt)– 2 Rounds
Bar Work – 1 Snatch DL – 1 Snatch High Pull – 1 Hang Power Snatch – 1 Power Snatch – 3 Rounds (add weight each set)

WOD
1 minute of Power Snatches 115/85#                         L2-95/65#                                      L1-55/35#
1 minute of GHD sit-ups                                                 L2-Lying T2B                              L1- Sit ups
2 minutes of Power Snatches 115/85#                       L2-95/65#                                      L1-55/35#
2 minutes of GHD sit-ups                                               L2-Lying T2B                              L1- Sit ups
3 minutes of Power Snatches 115/85#                       L2-95/65#                                      L1-55/35#
3 minutes of GHD sit-ups                                               L2-Lying T2B                              L1- Sit ups

4 minutes of Power Snatches 115/85#                       L2-95/65#                                      L1-55/35#
4 minutes of GHD sit-ups
For Total Reps

MON 5/21/18 WOD – Lurong #2

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
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD – Lurong #2
13 Min AMRAP
13 Toes to Bar       L2-Wall Sit ups            L1-Wall Sit ups
13 American Kettle bell Swings
L3-70/53# M-53/35# M+53/35#
L2-53/35 M-53/35 M+35/26#
L1-35/26 M-35/26 M+26/13# (Russian)

13 Lateral Box Jump Overs
L3-30/24” M-30/24” M+24/20”
L2-24/20 M-24/20 M+20/14”
L1-24/20” M-24/20” M+20/14”

Total Reps

-Rest As Needed- Then –

Push Press – 1RM (Compare to 1/10/18)
**With the time remaining work to your heaviest 1RM**

5/19/18 – Saturday Strength – Front Squat –

Warm Up
250m Row
3 Lap Run
-Then-
Sampson Stretch Walk
Cossack Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds
-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 8
1 x 6

5 x 5

1 1/4 Front Squat
3 x 3

Hamstring Raises (with weight if possible)
3 x 10

Back Rack Walking Lunge
3 x 10

FRI 5/18/18 WOD

Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds
Bar Work – 1 Power Pull – 1 Clean DL – 1 L Hang Power Clean – 1 L Hang Squat Clean – 1 Power Clean – 1 Squat Clean – 3 Rounds

Strength WOD – Clean Complex – Power Pulls 3 x 3 – Then – 1 Clean DL – 1 Low Hng Pwr Clean – 1 Low Hng Sqt Clean – 1 Pwr Cln – 1 Sqt Cln – 5 Sets
**Work to Heaviest Complex** (Compare to 2/22/18)

WOD
30/20 Cal Row                                                L2 – Same                                                       L1 – 20/15 Cal Row
30 Over the Bar Burpees                            L2 – Same                                                       L1 – Same (step over)
30 Power Cleans 135/95#                            L2 – 95/65#                                    L1 – 55/35#

For Time

THU 5/17/18 WOD

Warm Up
100m run – Ankle Circles – Leg swings – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses -10 PVC Thrusters, 10 PVC Supermans Then –
10 Push Ups – 10 Hollow rocks — 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD
“Fight Gone Bad!”
Wall-ball shots, 20/14#                                                   L2-16/12#                                      L1-14/10#
Sumo deadlift high-pull 75/55#                                 L2-55/4-35#                                   L1-45/25#
Box jump, 20/16”                                                            L2-16/12”                                      L1-12/6”
Push press, 75/55#                                                        L2-55/4-35#                                   L1-45/25#
Cal Row                                                                            L2 – Same                                        L1 – Same

REST 1 MINUTE
**1 minute at each movement(no extra transition time)

3 Rounds for Total Reps

 

WED 5/16/18 WOD

Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds
Bar Work – 1 Power Clean – 1 Hang Power Clean – 1 Hang Squat Clean – 1 Squat Clean – 3 Rounds

WOD
1 Min Max Reps Squat Cleans 165/115#                      L2-115/75#                                    L1-75/55#
Rest 3 minutes
1 Min Max Reps Squat Cleans 185/125#                      L2-125/85#                                    L1-80/60#
Rest 3 minutes
1 Min Max Reps Squat Cleans 205/135#                      L2-135/95#                                    L1-85/65#
Rest 3 minutes
1 Min Max Reps Squat Cleans 165/115#                      L2-115/75#                                    L1-75/55#
Rest 3 minutes
1 Min Max Reps Squat Cleans 185/125#                      L2-125/85#                                    L1-80/60#
Rest 3 minutes
1 Min Max Reps Squat Cleans 205/135#                      L2-135/95#                                    L1-85/65#

Try to get max reps for each round. Touch and Go if you can.
Score is Total Squat Clean Reps completed.

TUE 5/15/18 WOD

Warm Up

1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 30 sec Sampson Stretch (rt/lt)– 2 Rounds
2 Laps -10 squats -10 side lunge – 1 Min Pride Squat – 2 Min Calf Stretch (rt/lt) – 2 Rounds

WOD
L3-1 Mile Run – Rest 4 Min – 800m Run – Rest 2 Min – 400m Run
L2-1200m Run – Rest 4 Min – 600m Run – Rest 2 Min – 300m Run
L1-800m Run – Rest 4 Min – 400m Run – Rest 2 Min – 200m Run
Your score is the Total Time – 6 min = Run Time