WODs May 2021

 

31/05/2021

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

30-32min: WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

10 Pull Ups

10 KB Clean & Press - 16/24

10 Pistols (Scale to Air Squats)

10 Push Ups  

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:

5 Bar Muscle Ups (Scale to Burpees)

5 Clusters – 30/45

10 DB Snatches – 20/25

10 Cal Row

 

 

 

 

29/05/2021

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

6-18min:  Squat Clean & Push Jerk – 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-22min: Bent Row EMOM – 4 x10

22-25min: WOD Brief & Set-Up

25-45min: WOD –20min AMRAP in Pairs of:

10 In-Sync Burpees

20 Cleans – 35/52.5

30 Wall Balls – 6/9

Run 200m (together)

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 9min AMRAP of:

2 Clean & Jerks – 50/80

6 Ring Muscle Ups (Scale to TTR)

10 Plate Weight OH Lunges – 20/25

14 Cal Row

 

 

 

 

 

28/05/2021

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%)

Skill 1 (2min cycles)

26-34min:  Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

34-38min: WOD Brief & Set-Up

38-45min: WOD –  For Time:

50 Deadlifts – 40/60

50 Cal Assault Bike

50 Hang DB Clusters – 15/22.5

*7min Cap

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 Push Ups

10 Cal Bike

10 Double KB Clean & Press – 12/20

10 Box Jumps – 50/60

*10min Cap

 

 

 

 

27/05/2021

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 – 21/15/9 of:

Snatches – 25/35

CTB Pull Ups

Thrusters – 25/35

*11min 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:

6 HSPU

8 OHS – 25/35

10 Cal Row

12 KB Goblet Squats – 12/16

20 Double Unders

 

 

 

 

 

26/05/2021

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

25-45min: WOD – 5RFT of:

10m Handstand Walk (Scale to Bear Crawl)

15 KB SDHP – 16/24

20 KB Hang Snatches – 16/24 (10 each side)

30 Double Unders

*22min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – For Time

30 Burpee Box Jumps – 60/75

30 Cal Bike

*7min Cap

 

 

 

 

 

25/05/2021

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:

5 Cleans – 40/60

5 STO – 40/60

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

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 DB Devil’s Press – 15/22.5

15 Sit Ups

20 Cal Row

 

 

 

 

 

24/05/2021

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:

50 KB Cleans – 16/24 (alt arms)

40 Box Jump Overs – 50/60

30 TTB 

20 Clusters – 35/52.5

Max Rep  Bar Muscle Ups (Scale to Pull 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 – 4RFT of:

12  DB Cleans – 15/22.5

8 Cal Bike

*8min Cap

 

 

 

 

22/05/2021

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

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

16-20min: WOD Brief & Set-Up

20-45min: WOD –  2RFT in Pairs of:

30 Clean & Jerks – 40/60

40 TTB

50 DB Overhead Lunges – 15/22.5

600m Row

*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 – 2RFT of:

5 Snatches – 40/60

10 Ring Dips

15 Cal Bike

20 Bench Press – 40/60

*8min Cap

 

 

 

 

 

21/05/2021

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: 30 Deadlifts – 50/85

5 Rounds of:

10 OHS – 30/45

15 Sit Ups

Cash-Out: 30 Deadlifts – 50/85

*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:

9 DB Thrusters – 15/22.5

10 SDHP – 30/45

11Cal Row

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

 

 

 

 

 

20/05/2021

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:

5 Double KB Squat Cleans – 12/20

10 HSPU

30 Double Unders

30m KB Farmer’s Carry (12/20)

*10min 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:

10m Handstand Walk (Scale to Bear Crawl)

10 Box Jump Overs – 50/60

10 Cal Bike  

10 Double KB STO – 12/20

*9min Cap

 

 

 

 

 

19/05/2021

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 600m

30 DB Snatches – 15/22.5

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

20 Thrusters - 35/52.5

15 Burpee Box Jump Overs – 50/60

20 Thrusters – 35/52.5

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

30 DB Snatches – 15/22.5

Run 600m

*20min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

10 Pistols (Scale to Air Squats)

5 STO – 40/60

10 Cal Row  

 

 

 

 

 

18/05/2021

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 Practice – 3 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 9-1 of:

Wall Balls – 6/9

Hang Snatches – 30/45

Bar Facing Burpees

*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:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

4 Cleans – 60/100

6 Cal Bike

*10min Cap

 

 

 

 

17/05/2021

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:

5 Pull ups

10 KB Hang Clean (5 each arm)

15  Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Cal Row

10 KB Swings – 20/32

30 Double Unders

 

 

 

 

15/05/2021

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

Strength (2min cycles)

6-18min:  Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

 18-21min: WOD Brief & Set-Up

21-45min: WOD – 3RFT in Pairs of:

20 Cal Assault Bike

40 Cleans – 40/60

60 Wall Balls – 6/9

*24min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x5 (80%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 7min AMRAP of:

5 Clean & Jerks – 35/52.5

5 Ring Muscle Ups (Scale to Ring Push Ups)

300m Row

 

 

 

 

14/05/2021

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

Strength (2min cycles)

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

18-28min:  Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

1 STO – 45/70

5 DB Devil’s Press – 15/22.5

9 Deadlifts – 45/70

30 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 – 3RFT of:

10 Cal Bike

10 Burpee Box Jump Overs – 50/60

10 Hang Cleans – 45/70

*11min Cap

 

 

 

 

13/05/2021

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 70%)

22-30min: Squat Snatch – 4x3 (60%, 70%, 80% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 12/10/8 of:

Cleans – 42.5/60

TTB

Snatches – 42.5/60

Lateral Jumping Burpees

*10min 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 – 8min AMRAP of:

10 Box Jumps – 50/60

10 OHS – 35/52.5

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

10 Cal Row

 

 

 

 

12/05/2021

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

Strength (2min cycles)

6-16min: Front Squat – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

Skill 1 (2min Cycles)

16-22min: Strict Pull Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 Front Squats – 40/60

10 DB Cleans – 15/22.5

Run 200m

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 – 2RFT of:

10 HSPU

10 Cal Bike

10m KB Goblet Lunge – 12/20

10 Double KB Cleans – 12/20

50m KB Farmer’s Carry – 12/20

*8min Cap

 

 

 

 

11/05/2021

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

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Clean - 5x3 (50%, 60%, 70%, 80% x 3=2 sets)

26-30min:  Bent Row EMOM – 4x10

30-34min: WOD Brief & Set-Up 

34-45min: WOD – 11min AMRAP of:

3 Bar Muscle Ups (Scale to Pull Ups)

6 KB Pistols (Scale to KB Goblet Squats) – 12/16

9 SDHP – 30/45

6 Burpee Box Jumps – 50/60

3 Double KB Clean & Press – 16/20

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice  – 5 sets

Extra WOD – 7min AMRAP of:  

10 DB Clusters – 15/22.5

10 Cal Row

25 Double Unders

 

 

 

 

10/05/2021

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

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70% , 75% x 3 sets)

18-28min:  Bench Press - 6x8 (50%, , 60%, 70%, 75% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

12 Thrusters – 35/52.5

12 Burpees

12 CTB Pull 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 – 4RFT of:

10 DB Snatch – 15/22.5 (alternate arms)

10 Cal Bike

10 Sit Ups

*10min Cap

 

 

 

08/05/2021

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 In-Sync Thrusters – 30/45

20 Cal Row

30 Sit Ups

40m Plate Overhead Lunge – 15/20

50 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  

 

 

 

07/05/2021

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

 

 

 

06/05/2021

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

 

 

 

05/05/2021

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

Strength (2min cycles)

6-16min:  Front Squat – 5x5 (60%, 70%, 80% x 4 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 4 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 – 15/22.5

 

 

 

04/05/2021

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

 

 

 

03/05/2021

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 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

 

 

 

 

01/05/2021

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 – 3RFT in Pairs of:

50 Cal Bike

40 TTB

30 Thrusters – 30/45

20 In-Sync Sit Ups

10 Bar Muscle Ups (Scale to CTB Pull Ups)

*24min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (77.5%)

Extra WOD – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to TTR)

20 Wall Balls – 6/9

10 Cal Bike

10 Cal Row