Category Archives: WOD

WED 4/25/18 WOD

Wednesday 4/25/18
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 – 1-1-1-1-1-1-1 ** Rest 2 Min Between sets** (Compare to 12/13/17)

WOD – 12 Min AMRAP
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 4/24/18 WOD

Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps – Then –
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds – Then –
Movement Prep – 1 Hang Power Clean – 3 Ring Dips – 4 Box Jumps – 10 DUs – 3 Rounds Rounds

WOD
20 Min AMRAP
3 Hang Power Cleans 185/125#               L2-135/95#                                    L1-95/65#
6 Strict Ring Dips                                         L2-Bar Dips                                   L1-Box Dips
9 Box Jumps 30/24”                                     L2-24/20”                                       L1-18/16”
27 Double unders                                        L2-14 DUs                                      L1-54 Single unders

Rounds + Reps

MON 11/23/18 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 – 10 Shoulder Touches (Handstand or Push up Hold) – Crabwalk
Empty Bar – Push Press – 7-5-3 (Warm up sets)

Strength WOD – Push Press – 1-1-1-1-1-1-1 **Rest 2 Min Between Sets** (Compare to 1/10/18)

WOD – 12 Min EMOM
Odd Min – 11 Burpees touch the Bar (jump and touch both hands to a pull up bar or ring that is, ideally 6” above your reach)
Even Min – 10 Thrusters 95/65#                                   L2-65/45#                    L1-55/35#
**If you can’t keep up, this turns into an AMRAP**

SAT 4/21/18 Strength – Bench –

Warm Up
1 Lap
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 10
1 x 8
1 x 6
5 x 4

Dumbbell Bench
5 x 3

Strict Pull ups
5 x 7

Front Rack Walking Lunge
3 x 10

FRI 4/20/18 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 – 7-7-7-7-7-7-7 **Rest 2 Min between sets** (Compare to 1/5/18)

WOD
800m Run                                                      L2-600m                                       L1-400m
2 Min Rest
400m Run                                                      L2-300m                                       L1-200m
1 Min Rest
200m                                                              L2-200                                           L1-200m
For Total Time

THU 4/19/18 WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl/Inchworm – Spider Man/Crabwalk

WOD
5 Handstand Push Ups             L2-Pike/Knees on Box              L1-HOD Push ups
5 Abmat sit ups

10 Rounds for Time

-Rest 5 Min-

10 Calorie Row
10 Burpees
5 Rounds for Time

-Rest 5 Min-

25 Wall Ball Shots 20/14#           L2-16/12#                                L1-14/10#
25 Box Jumps 24/20”                    L2-20/16”                                 L1-18-12”
2 Rounds for Time

**You will have three separate times as your score**

WED 4/18/18 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 Clean – 1 Hang Power Clean – 1 Hang Squat Clean – 1 Squat Clean – 3 Rounds

Strength WOD – Clean – 1-1-1-1-1-1-1 **Rest 2:30 between sets** (Compare to 1/15/18)

WOD – 15 Min Cap
50 Squats                             L2-40 same                                L1-30 same
40 Pull ups                           L2-30 Banded                            L1-20 Ring Rows
30 HOD Push ups               L2-20 same                                L1-10 same

3 Rounds for Time

TUE 4/17/18 WOD

Warm Up
1 Min Row or 1 Min Bike or 2 Lapss -Then-PVC Work-10 Pass Thrus-10 Around the World-5 Goblet Squats– 2 Rounds
1 Min Row or 1 Min Bike or 2 Laps-1 Min Pride Squat – 5 Squats – 5 Strict Pull ups – 5 Push ups – 5 T2B – 10 side lunge – 2 Rounds
Empty Bar Work – 8, 7,5

Strength WOD – Back Squat – 3-3-3-3-3-3-3 **Rest 2:30 between sets** (Compare to 1/3/18)

WOD
10 Min AMRAP
5 Thrusters 95/65#
7 Snatches 95/65#
9 Sumo Deadlift High Pull 95/65#

Rounds + Reps

MON 4/16/18 Partner WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl – Then –
Movement Prep – 5 reps of each movement – 2 Rounds

WOD
20 Min AMRAP – One Partner works at a time – Break up the work any way you want –
10 Box Jumps 24/20”                                   L2-20/16”                                      L1-16/12”
20 Hang Power Cleans 95/65#                  L2-65/45#                                     L1-55/35#
30 Med Ball Abmat Sit ups 20/14#          L2-16/12#                                      L1-14/10#

40 Burpees
Rounds + Reps

FRI 4/13/18 WOD

WOD
15 Min AMRAP
2 Rope Climbs to 15’                                    L2-2 to AHAP                             L1-6 Hand over Hand
20 Wall Ball Shots 20/14#                           L2-16/12#                                   L1-14/10#
Run 200 meters                                             L2-Same                                     L1-Same

Rounds + Reps