Category Archives: WOD

SAT 8/18/18 Strength – Bench – Partner WOD

Warm Up                                                                        OPEN GYM PARTNER WOD
100m                                                                                   10 Deadlifts 315/220
10 PVC Pass Thrus                                                           20 Calorie Row
10 PVC Around the world                                              30 Calorie Bike
10 PVC SOTS Presses                                                         ** 8 Rounds for time
2 Rounds                                                                           *Only 1 partner works at a time
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 8 Warm Up
1 x 6 Warm Up
5 x 4 Work to Heaviest

Dumbbell Bench
3 x 8 Work to Heaviest

Strict Pull ups
3 x Max Reps

Front Rack Walking Lunge
3 x 10 Add 10# to Last

FRI 8/17/18 WOD

Warm Up
1 Burpee – 1 Squat – 1 Push ups – 1 Sit ups – 1 Strict Pull ups – 5 Rounds
PVC – 10 Pass Thrus – 10 Around the world – 5 SOTTS Presses – 5 OHS – 2 Rounds
Empty Bar Work – 1 Snatch Power Pulls – 1 Snatch DL – 1 Hng Pwr Snatch – 1 Pwr Snatch – 1 Sqt Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 11/14/18)

WOD
“Isabel”
30 Snatches 135/95#                   L2-95/65#                                      L1-65/45#
For Time

THU 8/16/18 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  –
5 Quick Kips – 3 Big Kips – 2 lever Down – 1 Pull up – 3 Rounds

WOD
“Tabata This” 20 sec of max reps 10 sec rest for 8 rounds of each
Tabata Row
-Rest 1 Min-
Tabata Squat
-Rest 1 Min-
Tabata Pull-up                            L2- Banded                                  L1-Ring Rows
-Rest 1 Min-
Tabata Push-up
-Rest 1 Min-
Tabata Abmat Sit-up

For Total Reps

WED 8/15/18 WOD

Warm Up
100m Run – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTS presses –
5 Goblet Squats – 2 Rounds
Empty Bar – Front Squat 7-5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 4/25/18)

WOD
WOD – 12 Min AMRAP – (Compare to 4/25/18)
30 Front Squats 95/65#                                L2-75/55#                                      L1-55/35#
20 GHD sit-ups                                              L2-Straight Leg Abmat              L1-Abmat Sit ups
400m Run                                                      L2- Same                                      L1-200m

Total Reps

TUE 8/14/18 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 – Inchworm
Empty Bar – Shoulder Press – 9 – 7

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 5/9/18)

WOD – 12 Min EMOM
5 Handstand Push ups                              
5 Burpees
**AMRAP if you can’t keep up**

MON 8/13/18 WOD

Warm Up
200m Run – Front Skip – Back Skip – Zig Zag Jumps – Crisscross Jumps – Bear Crawl – Inchworm – 10 Push-ups – 10 Sit ups – 10 Squats – 10 Pull ups –
2 Min each Couch Stretch – 2 Min each Banded Ankle Calf Smash – 2 Min each Banded Hip Hamstring Stretch

WOD
800m Run                                    L2-400m                                       L1-200m
-Rest 3 Min-
4 Rounds for Total Time

SAT 8/11/18 Strength – Overhead Squat –

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 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat

Overhead Pause Squat
3 x 3

Overhead Squat
5 x 3

Snatch Balance
5 x 1

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

FRI 8/10/18 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 – 5 Power Cleans – 5 Power Snatches – 3 Rounds

WOD
1 Mile Run                                                     L2-1200m                                    L1-800m
25 Power Cleans 95/65#                            L2-75/55#                                    L1-55/35#
800m Run                                                      L2-600m                                       L1-400m
25 Power Snatches 95/65#                        L2-75/55#                                    L1-55/35#
400m Run                                                      L2-300m                                       L1-200m
For Time

THU 8/9/18 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 – 2 Rounds

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 11/14/17)

WOD – 12 Min – Every 30 seconds
1 Power Pull
1 Squat Clean @ 70% of 1RM
**AMRAP if you can’t keep up**

WED 8/8/18 WOD

Warm Up
30 sec single under – 100m Run-10 Walking Lunge steps
30 sec running singles – 10 Pull-ups – 10 Push-ups – 10 Sit-ups
30 sec double unders -10 Squats –  Bear Crawl – Inchworm
-Movement Pep-

WOD
“Cindy”
20 Min AMRAP
5 pull-ups
10 push-ups
15 squats

-OR-

“Mary”
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Rounds + Reps