Category Archives: WOD

FRI 9/25/20 WOD

Warm Up – 200m Run – 20 Sec Front Skip – 20 sec Back Skip – 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 – Bar Warm Up – 10-9-8

Strength WOD – Shoulder Press – 7-7-7-7-7-7-7 (Compare to 6/23/20)

WOD – 11 Min AMRAP
3 Strict Shoulder Press @ 85% of 7RM
6 H.O.D Push ups
100m Run
Rounds + Reps

THU 9/24/20 WOD

Warm Up – 20 Jumping Jacks – 20 Mountain Climbers – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push-ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Banded Lying Leg Raises – 10 X Band Side Steps (each way) – Bar Warm Up 7-5-3

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 6/2/20)

WOD – 12 Min AMRAP
L3
8 Med Ball Cleans 20/14#
8 Burpees
8 Toes to Bar
Rounds + Reps

L2
8 Med Ball Cleans 16/12#
8 Burpees
8 Knees AHAP
Rounds + Reps

L1
8 Med Ball Cleans 14/10#
8 Burpees
8 Lying T2B
Rounds + Reps

WED 9/23/20 WOD

Warm Up – 200m Run – Side Lunge – 10 Back Step Lunge – 10 Jumping Jacks – Trunk Twist – Arm Circles – 10 Squats – 10 Pushups – 10 Sit ups – 10 Pull-ups – 1 Min Pride Squat – 1 Min (each) Banded Hip hamstring stretch – Bar Warm Up – Back Squat – 7-6-5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 6/7/20)

WOD
21-15-9
L3
Wall Ball Shots 20/14#
Ring Dips
For Time

21-15-9
L2
Wall Ball Shots 16/12#
Modified Ring Dips
For Time

21-15-9
L1
Wall Ball Shots 14/10#
Ring/HOD Push ups
For Time

TUE 9/22/20 WOD

Warm Up – 100m Run – 10 Lying Leg Raises – Crabwalk/Bear Crawl – 100m Run – Walking Lunge – Side Lunge – 10 Pull ups – 10 Squats – 100m Run – 10 Lying T2B – 10 Push-ups – Banded Good Mornings – X Band Side Step – 100m Run – Movement Prep –

WOD (Compare to 9/20/20)
L3
400m Run
20 Deadlifts 135/95#
400m Run
20 Power Cleans 135/95#
400m Run
20 Front Squats 135/95#
400m Run
For Time

L2
300m Run
20 Deadlifts 95/65#
300m Run
20 Power Cleans 95/65#
300m Run
20 Front Squats 95/65#
300m Run
For Time

L1
200m Run
20 Deadlifts 65/45#
200m Run
20 Power Cleans 65/45#
200m Run
20 Front Squats 65/45#
200m Run
For Time

MON 9/21/20 WOD

Warm Up – 200m Run – Walking Lunge – Side Lunge – 10 push-ups – 10 sit ups – 10 Pull ups – 10 Squats – 20 sec Zig Zag Jumps – Arm Circles – PVC – Trunk Twist – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 100m Run – 30 sec Overhead Press Hold – Bar Warm Up Push Jerk – 1 Pwr – 1 Split – 1 Split – 5 Rounds

Strength WOD – Push Jerk – 3 Power Jerk – 2 Split (Rt Fwd) – 2 Split (Lt Fwd)

WOD – 10 Min EMOM
3 Push Jerks @ 65% of 3-2-2 Max (From Rack)
8 Kettlebell Swings 70/55# L2-55/45 L1-45/35
**AMRAP if you can’t keep up**

FRI 9/18/20 WOD

Warm Up – Front Skip / Back Skip – Shuffle – Side Lunge – Goose Step – Bear Crawl/Inchworm – 10 Lying T2B – 10 Push-ups – 10 Squats – 10 Pull ups – 1 Min (each) Pigeon Stretch – 100m Row – 10 Banded Lying Leg Raises – 1 Min (each) Banded Wrist – Empty Bar 5 DL – 3 Pwr Cleans – 1 Pwr Snatch – 2 Rounds

WOD
L3
5 Min AMRAP
7 Deadlifts 95/65# L2-65/45# L1-55/35#
5 Power Cleans
3 Power Snatches
-Rest 2 Min-
4 Rounds for Total Rounds + Reps

THU 9/17/20 WOD

Warm Up – 200m Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 100m Run – 10 Goose Steps – Empty Bar Warm Up – 5 sec Front Rack Hold – 5 sec Front Squat Hold – 3 Rounds – Clean Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 3 Rounds

Strength WOD – Squat Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 6/25/20)

WOD – 9 Min AMRAP
L3
7 HSPU
35 Double Unders
Rounds + Reps

L2
7 Modified HSPU
15 Double Unders
Rounds + Reps

L1
7 Pike / Knees on Box HSPU
35 High Jump Singles
Rounds + Reps

WED 9/16/20 WOD

Warm Up
3 Laps – 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 Power Cleans – 3 Rounds

WOD – “The Chief” (Compare to 3/16/20)
3 Min AMRAP
3 Power Cleans 135/95# L2-115/75# L1-85/45#
6 HOD Push ups
9 Squats
Rest 1 Min
Repeat for 5 Cycles for Rounds + Reps

TUE 9/15/20 WOD

Warm up – 200m 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 –

Strength WOD – Overhead Squats – 7-7-7-7-7-7-7 (Compare to 6/29/20)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 75% of 7RM
1 Overhead Squat @ 75% of 7RM