WOD Blog

 

30/05/2020

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

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

10 Ring Muscle Ups (Scale to Ring Pull Ups)

20 DB Cleans - 15/22.5

30m Front Rack Lunge – 30/45

30  Sit Ups

20  Thrusters – 30/45

10 Floor Press – 30/45

*22min 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 – 4RFT of:

3 Squat Cleans – 55/80

6 Ring Dips

9 Cal Bike

12 TTR

*9min Cap

 

 

 

29/05/2020

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

Strength (2min cycles)

6-16min: Deadlift – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-24min: Push Press – 4x5 (50%, 60%, 70%, 80%)

Skill 1 (2min cycles)

24-32min:  Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD –  2RFT of:

10 Deadlifts – 70/100

12  Pull Ups 

14 DB Thrusters  - 15/22.5

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

*8min 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 – 8min AMRAP of:

6 Bear Complex – 25/35

8 Burpee Box Jumps – 60/75

10m Handstand Walk (Scale to Burpee Broad Jump)

12 Cal Row

 

 

 

28/05/2020

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

 Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-28min:  Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 10-1 of:

OHS – 30/45

Hang Cleans – 30/45

Box Jump Overs – 50/60

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

5 Double KB Clusters – 12/20

10 Snatches – 30/45

15 Cal Bike

20 Double Unders

*10min Cap

 

 

 

27/05/2020

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

Strength (2min cycles)

6-16min:  Front Squat – 5x5 (60%, 70%, 80% x 3 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD – For Time:

Run 600m

30  Push Ups

40 Wall Balls – 6/9

50 Double Unders

60 KB Clean & Press – 12/16

50 Double Unders

40 Wall Balls – 6/9

30 Push Ups

Run 600m

*25min 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 Super Set with Shoulder Press - 5x5 (60%, 70%, 80% x 3 sets)

Extra WOD – 7min AMRAP of:

5 Front Squats – 35/52.5

10 DB Snatches – 15/20

10 Cal Row

5 DB Box Step Ups – 15/20

 

 

 

26/05/2020

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

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

26-31min: WOD Brief & Set-Up 

31-45min: WOD – 5RFT of:

5 Clean & Jerks – 35/50, 45/60, 50/70, 55/80, 60/90

10 TTB

10 Bar Facing Burpees

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 3RFT of:

5  Hang Snatches – 40/60

10 Cal Bike

5 STO – 40/60

*9min Cap

 

 

 

25/05/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x8 (50%, 60%, 72.5% x 2 sets)

26-30min:  One Arm Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

5  HSPU

10  Box Jumps – 50/60

15  KB Swings – 16/24

*10min 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 Super Set with Pistols Practice – 5 sets

Extra WOD – 8min AMRAP of:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

8 KB Hang Cleans – 16/24

14 Cal Row

 

 

 

23/05/2020

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

6-18min:  Squat Clean & Push Jerk – 6x3 (50%, 60%, 70%, 77.5% x 3 sets)

18-21min: WOD Brief & Set-Up

21-45min: WOD – 24min AMRAP in Pairs of:

100m Briefcase Carry - 16/24

20 Box Jumps - 50/60

16  KB Snatches – 16/24 (alt arms)

12 Ring Dips

8 Clean & Jerks - 35/52.5

4 Bear Complex - 35/52.5

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (77.5%)

Extra WOD – 9min AMRAP of:

3 Rope Climbs - 4.5m (Scale 5 Burpees per Climb)

5 Ring Muscle Ups (Scale to Ring Push Ups)

7 Cal Bike

9 Cal Row

 

 

 

22/05/2020

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

Strength (2min cycles)

6-18min: Deadlift - 6x6 (50%, 60%, 70%, 77.5% x 3 sets)

Skill 1 (2min cycles)

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

26-29min: WOD Brief & Set-Up

29-45min: WOD –  ‘Kalsu’

100 Thrusters – 42.5/60

-Cash in the start of each minute with 5 Burpees

*16min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:   Shoulder Press - 5x6 (50%, 60%, 70%, 77.5%) Super Set with:

Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 5 sets

Extra WOD – 4RFT of:

5 DB Devil’s Press – 15/22.5

10 Cal Bike

15 Sit Ups

*10min Cap

 

 

 

21/05/2020

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

Strength (2min cycles)

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

16-22min: Squat Snatch from Knee – 3x3 (55%, 60%, 70%)

22-30min: Squat Snatch - 4x3 (50%, 60%, 70%, 77.5%)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 14/12/10 of:

Snatches – 32.5/50

CTB Pull Ups

KB Cleans – 16/24 (alternate arms)

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 3 sets

Extra WOD – 10min AMRAP of:

5 HSPU

10 KB Goblet Squats – 16/24

15 Cal Row

20 Double Unders

 

 

 

20/05/2020

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 10RFT of:

10 Deadlifts – 40/60

5  Burpee Box Jump Overs – 50/60

10m Handstand Walk (Scale to Bear Crawl)

*20min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – For Time

20 Cal Bike

20 DB Cleans – 15/22.5

20 Pistols (Scale to Air Squats)

*7min Cap

 

 

 

19/05/2020

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

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (50%, 60%, 70%, 77.5% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 70%, 77.5% x 3 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

5  Toes to Bar

10  Cleans – 30/45

15  Wall Balls – 6/9 

Run 100m

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:

10 Barbell OH Lunges – 30/45

20 Cal Row

10 Double KB Clean & Press – 12/20

 

 

 

18/05/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 70% x 4 sets)

18-28min:  Bench Press - 5x8 (50%, 60%, 70% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD –  12min Rolling Clock:

10 Bar Muscle Ups (Scale to Pull Ups)

20 STO – 40/60

30  DB Hang Snatches – 15/22.5

40  Double Unders

Max Rep Single Arm DB Clusters 15/22.5

*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 – 3RFT of:

10 OHS – 30/45

10 Cal Bike

10 Box Jump Overs – 50/60

*8min Cap

 

 

 

16/05/2020

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

6-16min: Power Clean & Push Press - 5x3 (50%, 60%, 70%, 75% x 2 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD –  3RFT in Pairs of:

20 Pull ups

30 Ring Push Ups

40 DB Snatches – 15/22.5

500m Run (together)

*25min 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 – For Time:

15 Cleans – 40/60

20 Ring Dips

25 Cal Bike

*8min Cap

 

 

15/05/2020

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

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 70%, 75% x 2 sets)

16-26min: Deadlift  - 5x6 (50%, 60%, 70%, 75% x 2 sets)

26-30min: Bent Row EMOM – 4x10

30-33min: WOD Brief & Set-Up

33-45min: WOD –  For Time:

15 OHS – 40/60

30 Deadlifts – 40/60

45 Bar Facing Burpees

60 Wall Balls – 6/9

75 Sit Ups

*12min 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 Cal Row

15 KB Swings – 16/24

50m DB Farmer’s Carry 15/22.5

 

 

 

14/05/2020

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

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 75% x 2 sets) 

16-24min: Snatch Pull – 4x6 (75%)

Skill 1 (2min cycles)

24-32min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  10min EMOM

Even Minutes: 4 DB Step Ups – 15/22.5

Max Rep  Burpee Box Jumps– 50/60

Odd Minutes: 6 DB Front Rack Lunge – 15/22.5

Max Rep Hang Snatches – 30/45

*10min 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 – 4RFT of:

10m Handstand Walk (Scale to Bear Crawl)

10 SDHP – 30/45

10 Cal Bike

*9min Cap

 

 

13/05/2020

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

Strength (2min cycles)

6-18min:  Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets)

18-23min: WOD Brief & Set-Up 

23-45min: WOD –  For Time:

Cash-In:  Run 800m

5 Rounds of:  

6  Ring Muscle Ups (Scale to TTR)

10 Thrusters – 25/35

14 KB Hang Cleans – 16/24 (7 each side)

Cash-Out –  Run 800m

*22min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x6 (50%, 60%, 70%, 75% x 2 sets)

Extra WOD – 7min AMRAP of:

10 KB Clean & Press – 16/24 (alternate arms)

10 Cal Row

30 Double Unders

 

 

 

12/05/2020

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

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 75% x 2 sets) 

16-26min:  Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 75% 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

32-37min: WOD Brief & Set-Up

37-45min: WOD – 6-1 of:

Box Jumps – 50/60

TTB

Clean & Jerks – 35/52.5

Pistols (full rep count each leg – scale to double count of Air Squats)

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

1 Squat Snatch – 50/85

3 Bar Muscle Ups (Scale to CTB Pull Ups)

10 Cal Bike

*10min Cap

 

 

 

11/05/2020

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

Strength (2min cycles)

6-16min: Back Squat – 5x8 (50%, 60%, 67.5% x 3 sets)

16-26min:  Bench Press - 5x8 (50%, 60% 67.5% x 3 sets)

26-30min:  DB One Arm Row EMOM – 4x8

30-34min:  WOD Brief & Set-Up

34-45min: WOD – 11min AMRAP of:

5  HSPU 

10  Single KB Clusters – 12/20 (5 each arm)

25 Double Unders

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

5 Burpee Box Jump Overs – 50/60

10 Cal Row

15 STO – 30/45

20 DB Hang Clean & Press – 10/15 (alternate arms)

 

 

 

09/05/2020

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

Strength (2min cycles)

6-18min:  Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 72.5%, 4 sets)

 18-21min: WOD Brief & Set-Up

21-45min: WOD – 4RFT in Pairs of:

40 STO – 30/42.5

30 KB Cleans - 16/24 (alternate arms)

20 TTB

*24min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x6 (72.5%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 8min AMRAP of:

2 Clean & Jerks – 55/80

4 Ring Muscle Ups (Scale to Ring TTR)

6 Burpee Box Jumps – 50/60

200m Row

 

 

08/05/2020

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

Strength (2min cycles)

6-18min: Deadlift - 5x6 (50%, 60%, 72.5% x 4 sets)

18-28min:  Shoulder Press - 5x6 (50%, 60%, 72.5% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

5 Thrusters – 35/52.5

10m Handstand Walk (Scale to Burpee Broad Jump)

15 Deadlifts – 35/52.5

20 Double Unders

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Super Set with DB Reverse Fly – 5 x 10

Extra WOD – 4RFT of:

10 HSPU

10 KB Cleans– 16/24 (alternate arms)

10  Push Ups

10 Cal Bike  

*10min Cap

 

 

07/05/2020

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

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 72.5% x 3 sets)

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 72.5%)

22-30min: Squat Snatch – 4x3 (50%, 60%, 72.5% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – ‘Isabel’

For Time:

30 Snatches – 42.5/60

*Record Score*

With time remaining on clock:

10-6-2 of:

Front Squats – 42.5/60

CTB Pull Ups

*10min 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 – 8min AMRAP of:

10 Box Jumps – 50/60

5 OHS – 42.5/60

10 Cal Row 

 

 

06/05/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 72.5% x 3 sets)

Skill 1 (2min Cycles)

16-22min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

4  DB Devil’s Press – 15/20

8 Ring Dips

12 Wall Balls – 6/9

Run 200m

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

10 Cal Bike

10m Single DB Arm OH Lunge – 15/22.5

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

*8min Cap

 

 

05/05/2020

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

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 72.5% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 72.5% x 4 sets)

28-32min:  Bent Row EMOM – 4x10

32-36min: WOD Brief & Set-Up 

36-45min: WOD – 3 x 1min Max Rep Efforts of:

Cleans – 40/60

Box Jump Overs – 50/60

KB Goblet Squat – 16/24

*9min Rolling Clock

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice  – 5 sets

Extra WOD – 7min AMRAP of:  

5 Hang Cleans – 40/60

10 Cal Row

5 DB Clusters – 15/20

20 Double Unders

 

 

 

04/05/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets)

18-28min:  Bench Press - 5x10 (50%, 60%, 65% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 5RFT of:

3 Bar Muscle Ups (Scale to Pull Ups)

6 SDHP – 30/45

9 Burpees

12 DB Cleans – 15/22.5

*12min 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 – 4RFT of:

10 Cal Bike

10 Sit Ups

10 KB Snatches – 12/20 (alternate arms)

*10min Cap

 

 

02/05/2020

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

Strength (2min cycles)

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

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

15 Clean & Jerks – 40/60

20 Ring Muscle Ups (Scale to Ring Pull Ups)

25 Box Jumps – 50/60

50m Suitcase Carry (per person) - 15/20

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 – 4RFT of:

5 Clusters – 40/60

6 Bench Press – 40/60

7 Box Jump Overs – 60/75

8 Cal Bike

9 Ring Dips

*9min Cap

 

 

01/05/2020

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

Strength (2min cycles)

6-16min: Deadlift – 5x5 (50%, 60%, 70%, x 3 sets)

16-24min: Push Press – 4x5 (50%, 60%, 70%, x 2 sets)

Skill 1 (2min cycles)

24-32min:  Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD –  For Time:

50m Plate Overhead Lunge – 15/20

40 KB Swings – 16/24

30 Deadlifts – 60/90

20 HSPU

*8min 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 – 8min AMRAP of:

10m Handstand Walk (Scale to Burpee Broad Jump)

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

10 STO – 40/60

10 Cal Row