WOD Blog

 

14/06/2021

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

Strength (2min cycles)

6-16min: Back Squat – 4x3 + 3RM (50%, 70%, 80% 85%, 3RM)

16-24min: Bench Press  - 3x3 + 3RM (50%, 70%, 80% + 3RM)

24-28min: One Arm Row EMOM – 4x8

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

10-6 of:

DB Step Ups – 15/22.5

Pull Ups

Then 5-1 of:

HSPU

Thrusters – 35/52.5

*12min 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 – 8min AMRAP of:

8 Cal Bike

8 Burpee Box Jumps – 50/60

8 DB Thrusters – 15/22.5

 

 

 

 

12/06/2021

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

Strength (2min cycles)

6-18min:  Squat Clean from Low Hang (Below Knee) & Floor – 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – 4RFT in Pairs of:

250m Run (together)

20 Cal Assault Bike

15 In-Sync Deadlifts – 40/60

10 Thrusters – 40/60

*23min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to Ring Push Ups)

5 Hang Cleans – 45/70

10 Cal Row

10 KB Hang Snatches – 12/20 (5 each arm)

 

 

 

 

11/06/2021

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

Strength (2min cycles)

6-18min: Deadlift - 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-26min: Shoulder Press - 4x3 (60%, 70%, 80%, 90%)

Skill 1 (2min cycles)

26-30min: Double Unders EMOM– 4 Sets 

30-34min: WOD Brief & Set-Up 

34-45min: WOD – 11min AMRAP of:

5 CTB Pull Ups

8 DB Cleans – 15/22.5

11 Burpees

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 HSPU 

10 KB Cleans – 15/24 (alternate arms)

10 Box Jump Overs – 60/75

*8min Cap

 

 

 

 

 

10/06/2021

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 – 3/6/9 of:

Snatches – 35/52.5

Burpee Box Jump Overs – 50/60

Then 12/15 of:

SDHP – 35/52.5

KB Goblet Squat – 16/24

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 9min AMRAP of:

5 OHS – 35/52.5

10 Pistols (scale to  Air Squats)

15 Cal Row

20m DB Front Rack Lunge – 10/15

 

 

 

 

 

09/06/2021

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

Strength (2min cycles)

6-18min: Front Squat – 6x3 (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 TTB 

10 STO – 35/52.5

10 Cleans – 35/52.5  

10 Double KB Clean & Press – 12/20

Run 400m

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 – 3RFT of:

5 DB Clusters – 15/20

10 DB Hang Snatches – 15/20 (alternate arms)

15 Cal Bike

20 Double Unders

*11min Cap

 

 

 

 

08/06/2021

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

Strength (2min cycles)

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

16-26min: Power Clean - 5x2 (50%, 60%, 70%, 80%, 90%)

26-30min: DB Reverse Fly EMOM – 4x10

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min Rolling Clock:

50 Double Unders

40m Handstand Walk (scale to Burpee Broad Jump)

30 Front Squats – 30/50

20 DB Devil’s Press – 15/22.5

Max Rep Bar Muscle Ups (Scale to Pull Ups)

*10min Rolling Clock

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:

10 Sit Ups

5 Clean & Jerks – 40/60

10 Cal Row

 

 

 

07/06/2021

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%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – ‘Karen’

For Time:

150 Wall Balls – 6/9

*12min 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 – 2RFT of:

10 Cal Bike

15 SDHP – 25/35

20 Box Jumps – 50/60

25 Push Ups

*10min Cap

 

 

 

 

05/06/2021

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 Clean & Jerks – 40/60

16 Box Jumps – 50/60

20 Cal Row

24 KB Goblet Squats – 16/24

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 – For Time:

10 Ring Dips

20 DB Box Step Overs – 10/15 (50/60)

10 Cleans – 45/70

20 Cal Bike

10 Front Squats – 45/70

*11min Cap

 

 

 

04/06/2021

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 –  4RFT of:

10 OHS – 30/45

10 Deadlifts – 30/45

10 Bar OH Lunges – 30/45

10 Deadlifts – 30/45

*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 Cal Row

20 Double Unders

 

 

 

 

03/06/2021

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: WOD – 1-6 of:

DB Thrusters – 15/22.5

TTB

DB Hang Clean & Press – 15/22.5 (full rep count, alternating each arm)

Burpee Box Jumps – 50/60

*12min Cap

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 STO – 30/45

10 Hang Snatches – 30/45

10m Handstand Walk (Scale to Burpee Broad Jump)

*9min Cap

 

 

 

 

02/06/2021

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’

Run 800m

100 Double Unders

50 Wall Balls – 6/9  

50 Sit Ups

25 HSPU

25 KB Swings – 24/32

50 Sit Ups

50 Wall Balls

100 Double Unders

Run 800m

*24min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Double Unders Practice – 5 sets 

Extra WOD – For Time:

1000m Row

20 Double KB Clusters – 12/16

*7min Cap

 

 

 

 

01/06/2021

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 – 35/52.5  

5 Thrusters – 35/52.5

10 Bar Facing Burpees

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

5 Snatches – 40/60

10 Cal Bike

5 Burpee Box Jumps Overs – 50/60

*9min Cap