Category Archives: WOD

THU 4/18/19 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 – 9 – 8 – 7 (add weight)

Strength WOD – Overhead Squat – 7-7-7-7-7 (Compare to 2/6/19)
**25 Double unders between sets**

WOD – 10 Min AMRAP
L3
10 Double unders
10 HOD Push ups
10 Lying T2B
Rounds + Reps

L2
10 Running singles
10 HOD Push ups
10 Lying T2B
Rounds + Reps

L1
10 High Jump singles
10 HOD Push ups
10 Lying T2B
Rounds + Reps

WED 4/17/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – 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 – 3 Rounds

WOD – 20 Min AMRAP – One partner works at a time.
L3
50 Burpee Box Jump Overs 30/24”
50 Shoulder to Overhead 135/95#
50 Russian Kettlebell Swings 70/55#
For Total Reps

L2
50 Burpee Box Jump Overs 24/20”
50 Shoulder to Overhead 95/65#
50 Russian Kettlebell Swings 45/35#
For Total Reps

L1
50 Burpee Box Jump Overs 18/16”
50 Shoulder to Overhead 55/35#
50 Russian Kettlebell Swings 35/25#
For Total Reps

TUE 4/16/19 WOD **NO NOON OPEN GYM TODAY**

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
Bar Warm Up – Push Jerk – 8 – 7 – 6 (add weight)

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 2/7/19)  
**20 Double Unders between sets**

WOD
L3
10 Burpees
10 Abmat Sit ups
10 Box Jump Overs 24/20”
5 Rounds for Time

L2
10 Burpees
10 Abmat Sit ups
10 Box Jump Overs 20/16”
5 Rounds for Time

L1
8 Burpees
8 Abmat Sit ups
8 Box Jump Overs 20/16”
5 Rounds for Time

MON 4/15/19 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Zig Zag Jump – 10 Squats – 10 Push Ups – 10 Sit ups – 10 Pull ups – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – 5 SOTTS Presses

– Then –
15 sec of Double unders / Running Singles / High Singles
30 sec of Rest
8 Rounds Total Reps

WOD – 20 Min AMRAP
L3
5 Pull ups
10 Push ups
15 Squats
Rounds + Reps

L2
5 Banded Pull ups
10 Push ups
15 Squats
Rounds + Reps

L1
5 Ring Rows
10 Push ups
15 Squats
Rounds + Reps

SAT 4/13/19 – 9am Strength – 10am OPEN GYM

Warm Up
3 Laps – 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 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Clean Deadlift (for Speed)
5 x 3

Power Clean (Technique Focus)
5 x 3

Power Clean + Front Squat (Technique Focus)
5 x 3

Squat Clean (Work to Heaviest)
3 x 3

Squat Clean (Work to Heaviest)
3 x 1 

FRI 4/12/19 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Carioca (High Knee) – Walking Lunge – 10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – 5 SOTTS Presses – 5 Pwr Clean – 5 Hang Squat Cleans – 5 Thrusters – Movement Prep – 5 reps of each – 3 Rounds

WOD – Partner WOD
L3
15 Complexes – 1 Power Clean 155/110#
                             1 Hang Squat Clean
                             1 Thruster
**You May Not Switch Mid Complex**
15 Burpee Box Jump Overs 24/20”
25 GHD Sit ups
35 Double Unders
5 Rounds for Time

L2
15 Complexes – 1 Power Clean 105/75#
                             1 Hang Squat Clean
                             1 Thruster
**You May Not Switch Mid Complex**
15 Burpee Box Jump Overs 20/16”
25 Med Ball Sit ups
35 Running Singles
5 Rounds for Time

L1
15 Complexes – 1 Power Clean 65/45#
                             1 Hang Squat Clean
                             1 Thruster
**You May Not Switch Mid Complex**
15 Burpee Box Jump Overs 16/12”
25 Abmat Sit ups
35 High Jump Singles
5 Rounds for Time

THU 4/11/19 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatch – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch Complex – 1 Snatch DL – 1 Hang Power Snatch – 1 Power Snatch – 1 Squat Snatch – 5 Rounds

WOD – 10 Min Cap
L3
1 Mile Run
For Time

L2
1200m Run
For Time

L1
800m Run
For Time

WED 4/10/19 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – 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 – 3 Rounds

WOD
L3
400m Run
30 Box Jumps 24/20”
30 Pull ups
30 Thrusters 95/65#
30 Double Unders
30 Alt DB Snatches 50/35#
30 Walking Lunge Steps
30 S2OH 95/65#
400m Run
For Time

L2
300m Run
30 Box Jumps 20/16”
30 Banded Pull ups
30 Thrusters 75/45#
30 Running Singles
30 Alt DB Snatches 40/25#
30 Walking Lunge Steps
30 S2OH 75/45#
300m Run
For Time

L1
200m Run
30 Box Jumps 16/12”
30 Ring Rows
30 Thrusters 55/25#
60 High Jump Singles
30 Alt DB Snatches 30/15#
30 Walking Lunge Steps
30 S2OH 55/25#
200m Run
For Time

TUE 4/9/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 7-5-3 –

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 2/1/19)

WOD – 10 Min – Every 30 seconds
All Levels
2 Front Squats @ 65% (from the rack)
3 Burpees
**AMRAP if you can’t keep up**

MON 4/8/19 WOD

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – 5 Empty Bar SP,PP,PJ – 2 Min Banded elbow – Bar Warm Up Push Press – 10-8-7

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 1/16/19)

WOD – 15 Min Cap
L3
5 – 4 – 3 – 2 – 1
Rope Climbs to 15’
50 Double unders between each round
For Time

L2
5 – 4 – 3 – 2 – 1
Rope Climbs as High as Possible
50 Running singles between each round
For Time

L1
10 – 8 – 6 – 4 – 2
Rope hand over hand – foot lock
100 High Jump singles between each round
For Time