Category Archives: WOD

SAT 12/15/18 Strength – Back Squat – Open Gym – Partner WOD

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walk
Side Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds

-Then-

Bar Work (add weight each set)
1 x 10 Back Squat (5 Pause)
1 x 7 Back Squat (4 Pause)
1 x 5 Back Squat (3 Pause)

Back Squat
5 x 5 @ 80% of 1RM

Front Squat
5 x 3 @ 85% of 1RM

Hamstring Raises (with weight if possible)
5 x 5 (Slow descent)

Back Rack Walking Lunge
3 x 10 steps

Partner WOD
24 Deadlifts 185/125#
48 Dumbbell Shoulder to Overhead 50/35# (use 2 DB)*
24 Deadlifts
48 H.O.D. Push ups*
24 Deadlifts
48 Pull ups*
For Time
*Non-working partner must hold deadlift bar at the top of the deadlift position.
*Switch every time the bar is dropped.

FRI 12/14/18 WOD

Warm Up – 2 Laps – 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 – 2 Rounds
Bar Work – 1 Sn DL – 1 Sn Pwr Pull – 1 Pwr Sn – 1 Sqt Sn – 3 Rounds

Strength WOD – Snatch Complex – 1 Snatch DL – 1 Snatch Power Pull – 1 Power Snatch – 1 Squat Snatch – 5 Sets (Compare to 9/6/18)

WOD
L3
30 Cal Bike
30 Cal Row
30 DUs
30 Burpees
For Time

L2
25 Cal Bike
25 Cal Row
25 DUs
25 Burpees
For Time

L1
20 Cal Bike
20 Cal Row
60 Singles
20 Burpees
For Time

THU 12/13/18 WOD

Warm Up – 2 Min Row/Bike – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 7 Front Squats – 2 Rounds (add weight)

Strength WOD – Front Squat – 7-7-7-7-7 (Compare to 9/4/18)

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**

WED 12/12/18 WOD

Warm Up – 3 Laps – 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
Bar Work/Warm up – Push Press – 7 – 5 – 3 (Add weight)

Strength WOD – Push Press – 1-1-1-1-1-1-1 (compare to 8/22/18)

WOD – 12 Min EMOM
Odd Min – 12 S2OH @ 50% of 1RM PP
Even Min – 25 Air Squats
**AMRAP if you can’t keep up**

TUE 12/11/18 WOD

NO 5:30AM or 8:30AM CLASSES IN THE MORNING – BLACK ICE!

Warm Up – 1 Min Bike/Row – Front Skip – Side Lunge – 5 Push ups – 5 Squats – 5 Lying T2B – 5 Strict Pull ups – 1 Min Bike/Row – Bear Crawl – Inchworm – Broad Jump

WOD
10 Min AMRAP
10 Kettle bell Swings 70/55# L2-55/45# L1-35/20#
10 Lying Toes to Bar
10 Walking Lunge Steps
Rounds + Reps
-Rest 2 Min-
10 Min AMRAP
10 Broad Jumps (Jump Turn)
10 Push Ups
10 Thrusters 75/55# L2-65/45# L1-45/25#
Rounds + Reps

MON 12/10/18 WOD

Warm Up – 2 Min Bike/Row – 5 Squats – 5 Sit ups – 5 Push ups – 5 Strict Pull ups – Then – 3 Rounds Progressing to your weight/movement level – Round 1 – 3 reps of each – Round 2 – 5 reps of each – Round 3 – 7 reps of each –

WOD
L3
50 Wall Ball Shots 20/14#
50 Calorie Row
40 Pull ups
40 Deadlifts 225/155#
30 Goblet Squats 70/55#
30 Alternating Dumbbell Snatches 50/35#
20 Over the Bar Burpees
20 Alternating Pistols
For Time

L2
50 Wall Ball Shots 16/12#
50 Calorie Row
40 Banded Pull ups
40 Deadlifts 165/115#
30 Goblet Squats 50/40#
30 Alternating Dumbbell Snatches 45/25#
20 Over the Bar Burpees
20 Alternating Modified Pistols
For Time

L1
50 Wall Ball Shots 14/10#
50 Calorie Row
40 Ring Rows
40 Deadlifts 85/55#
30 Goblet Squats 35/20#
30 Alternating Dumbbell Snatches 35/15#
20 Over the Bar Burpees
20 Alternating Modified Pistols
For Time

SAT 12/8/18 -Strength- Bench – Open Gym – Partner WOD

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 – Pause at the Knee – then – Deadlift
*1 Clean – Pause at the Knee – then – Power Shrug
*1 Clean – Pause at the knee – then – Power Pull
*1 Clean – Pause at the Knee – then – Power Clean
*1 Power Clean
*1 Squat Clean

1 Power Clean – 1 Hang Clean – 1 Front Squat
3 x 3

Power Pull
3 x 3

Power Clean + Front Squat
5 x 2

1 Deadlift (reset)
1 Power Clean (reset)
1 Squat Clean
5 Sets

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

PARTNER WOD
2 Clean & Jerks 135/95#  L2-95/65#  L1-65/45#
2 Synchronized Burpees
2 Pull ups  L2-Banded  L1-Ring Rows
4 Clean & Jerks
4 Synchronized Burpees
4 Pull ups
6 Clean & Jerks
6 Synchronized Burpees
6 Pull ups
**Continue the pattern adding 2 reps to each movement every round.**
**Finish after completing the round of 16 for time.**

FRI 12/7/18 WOD

Warm Up -2 Laps – 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
WOD
5 Min AMRAP
Max Cal Row
-Rest 2 Min-
5 Min AMRAP
Max Double Unders / Single unders
-Rest 2 Min-
5 Min AMRAP
Max Cal Bike
-Rest 2 Min-
5 Min AMRAP
Burpees
For Total Reps/Calories for Each Movement

THU 12/6/18 WOD

Warm Up – 1 Min Row – 1 Min Bike – 100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean Complex – 3 Power Cleans (touch & go) 2 Squat Cleans (reset) – 5 sets working toward your heaviest (9/27/18)

WOD
L3
5 Squat Cleans @ 75% of Heaviest Complex
10 Wall Ball Shots 20/14#
5 Rounds for Time

L2
5 Squat Cleans @ 75% of Heaviest Complex
10 Wall Ball Shots 16/12#
5 Rounds for Time

L1
5 Squat Cleans @ 75% of Heaviest Complex
10 Wall Ball Shots 14/10#
5 Rounds for Time

WED 12/5/18 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 – 1 Min Pride Squat – 2 Min Lying Wall Squats –

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 8/31/18)
WOD – 12 Min AMRAP
L3
600ft Farmers Carry 70/55# (in each hand)
10 Forward Rolls
Rounds + Reps

L2
600ft Farmers Carry (in each hand) 50/40#
8 Log Rolls
Rounds + Reps

L1
600ft Farmers Carry (in each hand) 30/25#
5 Candle Stick rocks
Rounds + Reps