Category Archives: WOD

THU 6/14/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 10 Lying Leg Raises (each) – 30 sec Sampson Stretch (rt/lt)– 2 Rounds
Bar Work – 3 DL – 3 Back Squat – 3 S2OH – 3 Rounds (add weight each set)

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 2/14/18)

WOD – 12 Min AMRAP – Partner WOD
10 Partner Deadlifts 315/215#                      L2 – 225/155#                                L1 – 165/115#
5 Partner Bar Facing Burpees
20 KB Swings 70/55#                                        L2 – 55/35#                                    L1 – 35/15#
Rounds + Reps

WED 6/13/18 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 -1 Min Calf Stretch (each) – 1 Min Lunge Stretch (each)

WOD
Abbate
Run 1 mile                                   L2-1200m Run           L1-800m
21 Clean & Jerks 155/105#      L2-125/85#                  L1-75/55#
Run 800 meters                         L2-600m                       L1-400m
21 Clean & Jerks 155/105#      L2-125/85#                  L1-75/55#
Run 1 mile                                   L2-1200m Run           L1-800m

For Time

TUE 6/12/18 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 (Compare to 2/19/18)

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

SAT 6/9/18 -Strength- Front Squat –

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walking Lunge
Side Lunge
1 Min Pride Squat
10 Goblet Squats
-Then-
Empty Bar Work
Front Rack Elbow Raises
Front Rack 10 sec Pride Squat (5 Reps)
Front Squats (5 Reps)
2 Rounds

Front Squat
1 x 10
1 x 7
1 x 5
5 x 3 with a 3 second pause at the bottom

Hamstring Raises (with weight if possible)
3 x 10

GHD Sit ups
3 x 10

Back Rack Walking Lunge
3 x 10

FRI 6/8/18 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 2/15/18)

WOD
Bent over Rows – 3 x 5
3 Min Max Cal Bike
Strict Pull ups / Ring Rows – 3 x 5
3 Min Max Cal Row
For Total Calories

THU 6/7/18 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 -1 Min Calf Stretch (each) – 1 Min Lunge Stretch (each)

WOD
“Riley”
L3-Rxd is w/Vest
Run 1.5 miles
150 burpees
Run 1.5 miles

For Time

L2
Run 1 mile
125 burpees
Run 1 mile
For Time

L1
Run 1200m
75 burpees
Run 1200m
For Time

WED 6/6/18 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

WOD
10 Min EMOM
1 Snatch Power Pull-1 Power Snatch – 1 OHS – 1 Squat Snatch @ 70% of 1RM
** If you can’t keep up, this turns into an AMRAP

TUE 6/5/18 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 Shoulder Press – 2 Min Overhead Thoracic Extension –

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 1/19/18)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 70% of 5RM
1 Overhead Squat @ 70 % of 5RM
**If you can’t keep up, this turns into an AMRAP**