Category Archives: WOD

MON 2/19/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World-5 Goblet Squats– 2 Rounds
2 Laps -10 squats -10 side lunge – 1 Min Pride Squat – 2 Rounds
Empty Bar Work – 10, 8, 7

Strength WOD – Back Squat – 7-7-7-7-7-7-7 **Rest 3 Min between sets** (Compare to 11/16/17)

WOD
12 Wall Ball Shots 20/14#                             L2 – 16/12#                                    L1 – 14/10#
8 Burpees                 
5 Rounds for Time

SAT 2/17/18 -Strength – Deadlift –

Warm Up
2 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

Deadlift
5 x 5 (add weight each set)
3 x 2 (work to heaviest)

Sumo Deadlift – 8,6,4 (start light and add weight)

Sumo Deadlift
5 x 5

Overhead Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 2/16/18 WOD

Warm up
2 Laps – 5 Squats – 5 Sit ups – 5 Strict Pull ups – 5 Push ups – 1 Lap – Walking Lunge – Front/Back Skip – Shuffle – 2 Rounds

WOD (Compare to 12/20/17)

Tabata Calorie Row x 8 – Rest 1 minute
Tabata Squat x 8 – Rest 1 minute
Tabata Pull-up x 8 – Rest 1 minute
Tabata Push-up x 8 – Rest 1 minute
Tabata Abmat Sit-up x 8 – Rest 1 minute

Tabata Calorie Bike x 8

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
For Total Reps

THU 2/15/18 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 – 5 Dumbbell Shoulder Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Shoulder Press
2 Rounds

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3 (Compare to 10/24/17)
**Rest 2 Min between sets**

WOD – 10 Min EMOM
Odd Min – 10 Wall Ball shots 20/14#           L2 – 16/12#                                    L1 – 14/10#
Even Min – 15 Toes to Bar                              L2 – K290                                        L1 – Lying T2B

WED 2/14/18 WOD

Warm Up
2 Min Row or 2 Min Bike – 10 Lying Leg Raises – 5 Banded Good Mornings – 5 Push ups – 5 T2B – 5 Squats – 5 Strict Pull ups – 2 Rounds
Empty Bar Work – Deadlift – 7, 5, 3 (add wt)

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 11/22/17)
**Rest 2 Min between sets**

WOD – 12 Min AMRAP – Partner WOD
10 Partner Deadlifts 315/215#                     L2 – 225/155#                                L1 – 165/115#
5 Partner Bar Facing Burpees
100m Plate/KB Carry 45/35#                        L2 – 35/25#                                    L1 – 25/15#
Rounds + Reps

TUE 2/13/18 WOD

Warm Up
2 Laps – 10 Jumping Jacks – 5 each Opposite Arm/Leg Lift – Inchworm – 10 Lying leg raises – 2 Rounds
Bar Work – 3 Straight Leg Deadlift – 3 Deadlifts – 3 Rounds

WOD
10 Min EMOM
ODD Min – 10/8 cal bike
EVEN Min – 10 Burpees
**Turns into AMRAP if you can’t keep up**

– Rest 5 Min –

10 Min EMOM
ODD Min – 10/8 cal row
EVEN Min – 10 KB Swings 70/55#               L2 – 55/35#                                    L1 – 35/15#
**Turns into AMRAP if you can’t keep up**

MON 2/12/18 -Lurong #5 – Re Test –

Warm Up
6 Straight Leg Deadlifts – 6 Front Squats -6 Front Rack Reverse Lunge Steps
X Band side steps / 10 Total steps each way – 2 Wall Walks
2 Rounds

3 Burpee Box Jump Overs – 3 Power Cleans – 3 Thrusters
2 Rounds

Lurong #5 – 8 Min AMRAP
8 Burpee Box Jump Overs 30/24” M-24/20”        L2 – 24/20” M+-20/14”                  L1- 20/14”
8 Power Cleans 95/65# M+-75/55#       L2 – 75/55# M+ – 65/45#                L1 – 45/35# M+-35/15#
8 Thrusters 95/65# M+-75/55#              L2 – 75/55# M+ – 65/45#                L1 – 45/35# M+-35/15#
Total Reps

Rest 5 Min

8 Min AMRAP
8 Box Jump Overs
8 Power Snatches
8 Deadlifts
Total Reps

SAT 2/10/18 -Strength- Cleans –

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 Deadlift
*1 Hang Power Clean
*1 Hang Squat Clean
*1 Power Clean
*1 Squat Clean

Clean Power Pull
5 x 5

Hang Squat Clean
5 x 2

Power Clean
3 x 2

Squat Clean
3 x 1

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

FRI 2/9/18 WOD

Warm Up
2 Laps – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses –
Empty Bar – 10 Back Squats – 7 OHS – 5 OHS
2 Rounds

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 11/8/17)

WOD
12 Min EMOM
1 OHS with 10 sec pause using 50% of 3RM
3 Burpee Box Jump overs
**Turns into AMRAP if you are unable to keep up**

THU 2/8/18 WOD

Warm Up
2 Laps – 5 Squats – 5 Sit ups – 5 Strict Pull ups – 5 Push ups – 1 Lap – Walking Lunge – Front/Back Skip – Shuffle
Empty Bar Work – 3 Cleans – 3 Dips – 3 Pwr Snatch – 3 Thrusters – 3 Pull ups – 3 Rounds

WOD
“Elizabeth”
21-15-9
Clean 135/95#                                             L2 – 95/65#                                    L1 – 65/35#
Ring dips                                                       L2 – Dips                                        L1 – Box Dips

For Time

-Rest 3 Min-

“Isabel”
30 Snatches 135/95#                                    L2 – 95/65#                                    L1 – 65/35#
For Time

-Rest 3 Min-

“Fran”
21-15-9
Thruster 95/65#                                           L2 – 75/45#                                    L1 – 65/35#
Pull-ups                                                          L2 – Banded                                   L1 – Ring Rows

For Time