WOD Blog

 

26/11/2020 

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x3 (50%, 60%, 70%, 80%, 90%)

16-22min: Squat Snatch from Knee – 3x2 (55%, 65%, 75%)

22-30min: Squat Snatch – 4x2 (55%, 70%, 80%, 90%)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 21/18/15 of:

KB Goblet Squat – 16/24

Deadlifts – 35/52.5

Then 12/9 of:

Snatches – 35/52.5

KB Swings – 16/24

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 9min AMRAP of:

10 OHS – 30/45

10 Pistols (scale to  Air Squats)

10 Cal Row

 

 

 

25/11/2020 

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: Bent Row EMOM – 4x8

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Thrusters – 30/45

10 Sit Ups

10 Hang Cleans – 30/45

10m Handstand Walk (scale to Plate Overhead Lunge – 15/20)

100m Run

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets

Extra WOD – 3RFT of:

15 STO – 40/60

50 Double Unders  

*8min Cap

 

 

 

24/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%)

16-26min:  Deadlift - 5x3 (50%, 60%, 70%, 80%, 90%)

26-30min: DB Reverse Fly EMOM – 4x10

30-33min: WOD Brief & Set-Up

35-45min: WOD – 12min Rolling Clock:

50 Double Unders

40 DB Snatches – 15/22.5

30 Burpee Box Jump Overs – 50/60

20 DB Devil’s Press – 15/22.5

Max Rep TTB

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:

15 Cal Row

5 Clean & Jerks – 40/60

 

 

 

23/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x4 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-28min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 4RFT of:

10  Double KB Clean & Press – 12/20

30 Wall Balls – 6/9

50m KB Farmer’s Carry – 12/20

*14min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

10 Cal Bike

10  SDHP – 30/42.5

10 Box Jumps – 50/60

10 Push Ups

*10min Cap

 

 

 

21/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-21min: WOD Brief & Set-Up

23-45min: WOD – 24min AMRAP in Pairs of:

10 In-Sync DB Thrusters – 15/20

20 SDHP - 30/45

10 In-Sync DB Hang Clean & Press – 15/20

20 Cal Bike

10 In-Sync DB Snatches - 15/20

Run 200m Together

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 2RFT of:

10  Bar Muscle Ups

15 Front Squats – 45/70

20 DB Box Step Overs – 10/15 (50/60)

15 Cal Bike

10 Cleans – 45/70

*11min Cap

 

 

 

20/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  OHS – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-26min:  Deadlift – 5x4 (55%, 65%, 75%, 87.5% x 2 sets)

26-32min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

34-37min: WOD Brief & Set-Up

37-45min: WOD –  3RFT of:

10 OHS – 40/60

15 Deadlifts – 40/60

20 Push Ups

*8min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Strict Pull Ups Practice – 5 sets

Extra WOD – 10min AMRAP of:

10 KB Hang Cleans – 16/24 (5 each arm)

10 Snatches – 30/45

10 Cal Bike

 

 

 

 

19/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

16-22min:   Push Press – 4x4 (55%, 65%, 75%, 87.5%)

Skill 1 (2min cycles)

22-30min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets 

30-33min: WOD Brief & Set-Up

33-45min: 12min AMRAP of:

6 Clean & Jerk 35/52.5

6 Barbell Overhead Lunge – 35/52.5

12 TTB

30 Double Unders

 

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 3RFT:

10 Cal Bike

10 Hang Snatches – 35/52.5

20m Handstand Walk (Scale to Burpee Broad Jump)

 

 

 

 

18/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%) Super Set with Bent Over Row – 5x8

16-21min: WOD Brief & Set-Up

21-45min: WOD – ‘For Time’

20 HSPU

30 Sit Ups

40 Bar Facing Burpees

50 Wall Balls – 6/9  

Run 500m

50 Wall Balls – 6/9  

40 Bar Facing Burpees

30 Sit Ups

20 HSPU 

*24min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Double Unders Practice – 5 sets 

Extra WOD – For Time:

15 Double KB Clusters – 16/24

45 Cal Row

*7min Cap

 

 

 

17/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:   Squat Snatch from Knee & Floor – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-28min:  Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 5RFT of:

5 Hang Cleans – 40/65  

10 Pull Ups

15 Thrusters – 30/45

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

10 Cal Bike

20 STO – 40/65

10 Burpee Box Jumps Overs – 50/60

*9min Cap

 

 

 

16/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-26min:  Bench Press - 4x6 (50%, 60%, 70%, 82.5%)

26-30min:  One Arm Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 KB Clean & Press - 16/24

10 Pistols (Scale to Air Squats)

10 Burpee Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:    Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 8min AMRAP of:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

12  DB Snatches – 15/22.5

10 Cal Row

8 Clusters - 25/35

 

 

 

13/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift - 5x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-26min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

26-32min:  Bent Row EMOM - 4x10

32-34min: WOD Brief & Set-Up

34-45min: WOD –  For Time:

50 Burpees

40 Deadlifts – 35/52.5

30  TTB

20 KB Hang Cleans – 16/24 (10 each arm)

10 Bar Muscle Ups (Scale to CTB Pull Ups)

*11min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 5 sets

Extra WOD – 4RFT of:

10 KB Clean & Press – 16/24

10 Cal Bike

10 Box Jumps – 50/60

*10min Cap

 

 

 

12/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Overhead Squat - 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-22min: Squat Snatch from Knee – 3x3 (55%, 65%, 75%)

22-30min: Squat Snatch - 4x3 (55%, 65%, 75%, 85%)

30-34min: WOD Brief & Set-Up

34-45min: WOD – 3/6/9/12 of:

HSPU

Snatches – 40/60

Cleans – 40/60

Thrusters – 40/60

- Complete 10m Handstand Walk at the end of each Round (Scale to Double KB Goblet Lunge - 16/24)

*11min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 10min AMRAP of:

10 OHS – 30/40

15 Cal Row

35  Double Unders

 

 

 

11/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Front Squat – 6x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – ‘Angie’ 

100 Pull Ups 

100 Push Ups 

100 Sit Ups 

100 Air Squats 

*22min Cap 

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – For Time

40 Burpee Box Jumps – 60/75

30 KB Goblet Squats – 12/16

20 Cal Bike

*8min Cap

 

 

 

10/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (55%, 65%, 75%, 85% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

15 Wall Balls - 6/9

30  Double Unders

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 10min AMRAP of:

5  DB Devil’s Press – 15/22.5

10 Cal Row

15  Sit Ups

 

 

 

09/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70%, 80% x 3 sets)

18-28min:  Bench Press - 5x6 (50%, 60%, 70%, 80% x 2 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD –  12min Rolling Clock:

500m Run

40 Single DB Clusters - 15/22.5 (alternate arms)

30 DB Hang Snatches – 15/22.5 (alternate arms)

20 STO - 40/60

Max Distance Run  

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

Extra WOD – 4RFT of:

8 Cal Bike

10 DB Cleans - 15/22.5

12  Cal Ski (sub for Ski)

*8min Cap

 

 

 

07/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean & Push Press - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-18min: WOD Brief & Set-Up

18-45min: WOD –  3RFT in Pairs of:

10 In-Sync Clusters - 35/52.5

20 Lateral Burpees across Bar

30 In-Sync KB Swings - 20/32

40 Cal Row

50 Wall Balls - 6/9

600m Run (300m per Person)

*27min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

5 Squat Snatches – 50/80

7 Ring Dips

13 Cal Bike

20 Bench Press – 35/55

*10min Cap

 

 

 

06/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%)

16-26min: Deadlift  - 5x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

26-30min: WOD Brief & Set-Up

30-45min: WOD –  For Time:

Cash-In: 100 Double Unders

3 Rounds of:

10 HSPU

15  OHS – 30/45

20 DB Snatches - 15/22.5

25 Sit Ups

Cash-Out: 100 Double Unders

*15min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 9min AMRAP of:

5 DB Thrusters – 15/22.5

10 SDHP – 30/45

15 Cal Row

20 DB Hang Clean & Press – 15/22.5 (alternate arms)

 

 

 

05/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-24min: Snatch Pull – 4x5 (85%)

Skill 1 (2min cycles)

24-32min:  HSPU Practice OR Handstand Hold Practice OR  Handstand Walk Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  10min AMRAP of:

10m Handstand Walk (Plate Weight Overhead Lunge - 15/20)

5 Hang Snatches - 40/60

10 TTB

15 Deadlifts - 40/60

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

10 Cal Bike  

15 Box Jump Overs - 50/60

20 KB Clean & Press – 16/24 (10 each arm)

*9min Cap

 

 

 

04/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Front Squat – 6x5 (55%, 65%, 75%, 85% x 3 sets)

18-22min:  Bent Row EMOM – 4x8

22-25min: WOD Brief & Set-Up 

25-45min: WOD –  For Time:

Run 800m

20 DB Box Step Overs – 15/22.5 (50/60)

15 Thrusters  - 30/45

10 Burpee Box Jump Overs - 50/60

50m Double DB Overhead Carry – 15/22.5

10 Burpee Box Jump Overhs - 50/60

15 Thrusters – 30/45

20 DB Box Step Overs – 15/22.5 (50/60)

Run 800m

*20min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 7min AMRAP of:

10 STO – 30/45

10 Pistols (Scale to Air Squats)

10 Cal Row  

 

 

 

03/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-26min:  Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

Skill 1 (2min cycles)

26-32min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice  – 3 sets

32-34min: WOD Brief & Set-Up

34-45min: WOD – For Time:

Cash-In - 25 Pull Ups

7-1 of:

Clean & Jerks – 40/60

Bar Facing Burpees

Cash-Out - 25 Pull Ups

*11min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Super Set with Pistols Practice – 5 sets

Extra WOD – 2RFT of:

10 Bar Muscle Ups (Scale to CTB Pull Ups)

10 Cleans – 40/60

20 Cal Bike

*10min Cap

 

 

 

02/11/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-24min:  Bench Press - 4x8 (50%, 60% 70%, 77.5%)

24-28min:  DB One Arm Row EMOM – 4x8

28-32min:  WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

10 Single KB Overhead Lunges - 16/24 (5 each side)

20 KB Hang Cleans - 16/24 (10 each side)

20  Box Jumps – 50/60

10 Single KB Push Press - 16/24 (5 each side)

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Strict Pull Ups Practice Super – 5 sets

Extra WOD – 8min AMRAP of:

25 KB Swings – 12/20

500m Row

25 Double Unders