Category Archives: WOD

SAT 6/12/21 – 9am – 11am – Partner WOD / Open Gym –

Partner WOD – Share the Work – Only 1 person works at a time.

50 Power Cleans 135/95# – L2 – 95/65# – L1 – 65/45#

20 Burpees                                               

30 Power Cleans 135/95# – L2 – 95/65# – L1 – 65/45#

20 Burpees

10 Power Cleans 135/95# – L2 – 95/65# – L1 – 65/45#

-Then-

Both Partners Run – 800m Run – L2 – 600m – L1 – 400m

For Total Time

FRI 6/11/21 – WOD

Warm Up20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds –

Strength WOD – Snatch Progression – 1 to Knee – 1 to Hip – 1 Power Pull – 1 Power Snatch – 1 Squat Snatch – 7 Rounds (Compare to 4/1/21)

WOD – 12 Min EMOM –

1 High Hang Squat Snatch @ 60% of Progression

1 Low Hang Squat Snatch

1 Squat Snatch

**AMRAP if you can’t keep up**

THU 6/10/21 – WOD

Warm Up – 2 Laps – 10 Pushups – 5 Down/Up Dogs – 15 sec Table hold – 15 sec Hang – Arm Circles – 10 Rock from Heel to Toe – Ankle Circles – 5 Slo-mo Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Goose Steps – With Bar – Airplane Twist (Rt/Lt) – Empty Bar – 5 Good Mornings – 5 Back Squats – 2 Rounds – Bar Warm Up – Back Squat – 7-6

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 3/15/21)

WOD – 10 Min – Every 40 seconds –

1 Back Squat @ 75% of 5RM

2 Burpees

**AMRAP if you can’t keep up**

WED 6/9/21 – WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Bear Crawl – 100m Run – 10 Squats – 10 Push ups – 10 Pull ups – 10 Sit ups – 100m Run – Movement Prep – 5 Reps of each for 2 Rounds

WOD – 3 Scores (Compare to 6/16/20 or 6/24/19)

7 Min AMRAP

7 Wall Ball Shots 20/14# L2-16/12# L1-14/10#

7 Pull ups L2-Banded L1-Ring Rows

7 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

7 Squats

7 KB Swings 70/55# L2-55/35# L1-45/25#

7 Sumo Deadlift High Pulls 70/55# L2-55/35# L1-45/25#

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

7 HOD Push Ups

7 Jumping Lunge

7 Forward Rolls

Rounds + Reps

TUE 6/8/21 – WOD

Warm Up – 200m Run – Goose Steps – 5 Down Dog / Up Dog – 10 Pushups – 30 sec Plank – 30 sec Hang – 10 Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Lying T2B – 10 Pull ups – Empty Bar – 5 Good Mornings 5 Straight Leg Deadlifts – 2 Rounds – Bar Warm Up – Deadlift – 5 – 3

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 3/17/21)

WOD – 8 Min AMRAP

8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

10 Lying Toes to Bar

12 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

MON 6/7/21 WOD

Warm Up10 Lunge Steps – 10 Side Lunge Steps – 10 Pushups – 10 Sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 5 Back Presses – 5 Slo-Mo Shoulder Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – 30 sec Handstand Hold –  Bar Warm Up Shoulder Press – 5-3-1

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 3/4/21)

WOD – 10 Min AMRAP

100ft. Bear Crawl

20 Abmat Sit ups

20 Double unders / High Jump Singles

100ft. Walking Lunge

20 HOD Push ups

20 Double unders / High Jump Singles

Rounds + Reps

SAT 6/5/21 – 9am – 11am – Partner WOD / Open Gym –

Partner WOD (Compare to 3/28/20 or 11/2/19)
L3
70 Calorie Row
50 Thrusters 95/65#
200m Run *Together*
60 Calorie Row
40 Thrusters 115/80#
200m Run *Together*
50 Calorie Row
30 Thrusters 135/95#
200 Run *Together*
40 Calorie Row
20 Thrusters 155/110#
200m Run *Together*
For Time

L2
60 Calorie Row
40 Thrusters 75/55#
200m Run *Together*
50 Calorie Row
30 Thrusters 95/65#
200m Run *Together*
40 Calorie Row
20 Thrusters 115/80#
200 Run *Together*
30 Calorie Row
10 Thrusters 135/95#
200m Run *Together*
For Time

L1
50 Calorie Row
30 Thrusters 55/35#
200m Run *Together*
40 Calorie Row
20 Thrusters 75/45#
200m Run *Together*
30 Calorie Row
15 Thrusters 95/65#
200 Run *Together*
20 Calorie Row
10 Thrusters 115/80#
200m Run *Together*
For Time

FRI 6/4/21 WOD

Warm Up

200m Run – Tip Toe Walk – Heel Walk – Walking Lunge Steps – Bear Crawl – Crabwalk – Inchworm

10 Squats – 10 Push-ups – 10 Sit ups – 10 Pull ups

5 Banded Good Mornings – 5 Empty Bar Deadlift – 3 Rounds

WOD (Compare to 6/22/20 or 3/13/18)
10 Deadlifts 205/140# L2-135/95# L1-65/35#
15 Box Jumps 24/20” L2-20/16” L1-16/12”
15 Deadlifts 205/140#
15 Box Jumps 24/20”
20 Deadlifts 205/140#
15 Box Jumps 24/20”
25 Deadlifts 205/140#
15 Box Jumps 24/20”
30 Deadlifts 205/140#
15 Box Jumps 24/20”
35 Deadlifts 205/140#
15 Box Jumps 24/20”

For Time

THU 6/3/21 WOD

Warm Up200m Run – Front Skip – Back Skip Open Hip – 5 Burpees – 10 Goose Steps – 10 Squats – 10 Push-ups – 10 Sit ups – 10 Pull ups – 20 sec Down Dog – 20 sec Up Dog – 200m Run – 2 Min Thoracic Extension – 10 Sec Overhead Bar Hold – Rest 15 Sec – 3 Rounds – 1 Rep of each:  ¼ OHS / ½ OHS / 5 Full OHS – 3 Rounds – Warm Up 7-7

Strength WOD – Overhead Squat – 7-7-7-7-7-7-7 (Compare to 3/11/21)

WOD – 9 Min AMRAP

8 Wall Ball Shots 20/14# L2-16/12# L1-14/10#

6 Pull ups L2-Banded L1-Ring Rows

4 Burpees touch target above reach

Rounds + Reps

WED 6/2/21 WOD

Warm Up – 100m Run – 1 Min Pride Squat – 10 Down Dogs – 3 Handstand Holds – 1 Min Roller (back) – Walking Lunge – 10 Squats – PVC – Pass Thrus – 5 Hanging Kips – Around the World – 5 Hanging Kips – Back Press – Movement Prep –

WOD (Compare to 6/11/20 or 6/21/19)
40 Alt DB Snatch 50/35# L2-40/25# L1-30/15#
30 Single Arm Overhead Alt. Lunge Steps (15 Rt Arm /15 Lt Arm)
20 Squats
-Rest 2 Min-
5 Rounds for Time