WOD February 2021

 

 

27/02/2021

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

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

16-21min: WOD Brief & Set-Up

21-45min: WOD –  Bull’ 2RFT in Pairs of:

200 Double Unders

50 OHS – 42.5/60

Run 1600m (alternating 200m laps)

*24min 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 – 42.5/60

20 Ring Dips

25 Cal Bike

30 Bench Press – 35/60

*8min Cap

 

 

 

 

26/02/2021

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:

30 HSPU

60 DB Cleans – 15/20

90 Wall Balls – 6/9

Row 2000m

*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:

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

10 DB Thrusters – 15/22.5

10 Cal Row

 

 

 

 

25/02/2021

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 – 5 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  10min AMRAP of:

6 Burpee Box Jump Overs – 50/60

8 Clean & Jerks – 40/60

10 DB Front Rack Lunge – 15/22.5

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:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 Box Jump Overs – 50/60

10 Cal Bike

*9min Cap

 

 

 

 

24/02/2021

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

Strength (2min cycles)

6-16min:  Front Squat – 6x5 (55%, 65%, 75%, 85% x 3 sets)

16-22min:  Bent Row EMOM – 4x8

22-24min: WOD Brief & Set-Up 

24-45min: WOD –  For Time:

Cash-In: 600m Run

2 Rounds of:

66 Deadlifts – 30/45

22 TTB

Cash-Out – 600m Run

*21min 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)

10 Cal Row

30 Double Unders

 

 

 

 

23/02/2021

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 – 3 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 5-10 of:

Box Jumps – 50/60

DB Hang Snatches – 15/20 (full rep count each arm)

-50m KB Farmer’s Carry (16/24) at the end of each round-

*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:

5 Snatches – 35/52.5

10 Cal Bike

15 Sit Ups

*10min Cap

 

 

 

 

22/02/2021

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:

10 Pull ups

15 KB Facing Burpees

20 KB Swings – 16/24

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Box Jump Overs – 50/60

10 Cal Row

10 STO – 40/60

5 Bar Muscle Ups (Scale to CTB Pull Ups)

 

 

 

 

20/02/2021

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)

 18-23min: WOD Brief & Set-Up

23-45min: WOD – 3RFT in Pairs of:

30 Cal Assault Bike

20 In-Sync STO – 40/60

10 Squat Cleans – 40/60

*22min 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 – 40/60

5 Ring Muscle Ups (Scale to Ring Push Ups)

300m Row

 

 

 

 

19/02/2021

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:

5 DB Thrusters – 15/20

10 Deadlifts – 40/60

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 – 5RFT of:

10 Cal Bike

10 Burpee Box Jump Overs – 50/60

10 Hang Cleans – 40/60

*11min Cap

 

 

 

 

18/02/2021

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 – 3/9/15/21 of:

CTB Pull UPS

Snatches – 35/52.5

Front Squats – 35/52.5

*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 Swings – 16/24

10 Cal Row

 

 

 

 

17/02/2021

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:  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:

5 Cleans – 40/60

10m Handstand Walk (Scale to Burpee Broad Jump)

15 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:

5 HSPU

10 Cal Bike

10m Single DB OH Lunge – 15/22.5 (5m each arm)

*8min Cap

 

 

 

 

16/02/2021

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

Strength (2min cycles)

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

16-28min: Power Clean - 6x3 (50%, 60%, 70%, 80% x 3 sets)

28-32min:  Bent Row EMOM – 4x10

32-36min: WOD Brief & Set-Up 

36-45min: WOD – 9min AMRAP of:

4 Bar Muscle Ups (Scale to Pull Ups)

8 Burpee Box Jumps – 50/60

12 TTB

16 Pistols

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:  

10 DB Snatches – 15/20

10 Cal Row

25 Double Unders

 

 

 

 

15/02/2021

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 SDHP – 30/45

12 Thrusters – 30/45

12 Bar Facing Burpees

*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:

10m Bear Crawl

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

10 Cal Bike

10 Sit Ups

*10min Cap

 

 

 

 

13/02/2021

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:

20 Sit Ups

10 Floor Press – 30/60

20 Cal Row

10 Clean & Jerks – 30/60

20 Box Jump Overs – 50/60

*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

Shoulder Press – 5x5 (50%, 60%, 70%, 80% x 2 sets)

Extra WOD – 4RFT of:

5 Clusters – 30/45

7 Ring Dips

9 Cal Bike

*9min Cap

 

 

 

 

12/02/2021

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 –  For Time:

10 HSPU

20 Pull Ups

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

40 Deadlifts – 35/50

50m Plate Overhead Lunge – 15/20

*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 SDHP – 35/50

8 Burpee Box Jumps – 60/75

10m Handstand Walk (Scale to Burpee Broad Jump)

12 Cal Row

 

 

 

 

11/02/2021

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

Bar Facing Burpees

*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:

10 Cal Bike

10 Snatches – 35/52.5

40 Double Unders

*9min Cap

 

 

 

 

10/02/2021

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

20-50min: WOD – ‘Kelly’ 5RFT of:

Run 400m

30 Box Jumps – 50/60

30 Wall Balls – 6/9

*30min Cap

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 – 9min AMRAP of:

5 Hang Snatches – 30/45

5 Front Squats – 30/45

10 DB Cleans – 15/22.5

500m Row

 

 

 

09/02/2021

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 – 4RFT of:

5 Thrusters – 30/45, 35/55, 40/65, 45/75, 50/80

10 TTB

30 Double Unders

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 3RFT of:

10 Cal Bike

8 STO – 55/80

6 Bar Muscle Ups (Scale to CTB Pull Ups)

4 Squat Cleans – 55/80

*9min Cap

 

 

 

 

08/02/2021

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 Double KB Cleans – 12/20

10 Push Ups

15 Double KB Goblet Squats – 12/20

*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:

10 KB Clean & Press – 16/24

10 Cal Row

 

 

 

 

06/02/2021

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 – 24min AMRAP in Pairs of:

200m Run (Together) 

20 Cal Assault Bike

10 KB Snatches – 16/24 (alt arms)

5 In-Sync Bear Complex – 35/52.5

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (77.5%)

Extra WOD – 9min AMRAP of:

3 Clean & Jerks – 45/70

5 Ring Muscle Ups (Scale to Ring Push Ups)

7 Box Jumps – 50/60

9 Cal Row

 

 

 

 

05/02/2021

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

Strength (2min cycles)

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

18-26min: Shoulder Press - 4x6 (50%, 60%, 70%, 77.5%)

26-29min: WOD Brief & Set-Up

29-45min: WOD –  For Time:

50 Burpees
100 Thrusters – 20/30

50 Burpees

*16min 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:

5 DB Devil’s Press – 15/22.5

10 Cal Bike

15 Sit Ups

*10min Cap

 

 

 

04/02/2021

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

 

 

 

 

03/02/2021

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

 

 

 

 

02/02/2021

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 - 5x3 (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 Cleans – 45/75

10 Toes to Bar

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

 

 

 

 

01/02/2021

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 Practice – 5 sets

Extra WOD – 3RFT of:

10 OHS – 30/45

10 Cal Bike

10 Box Jump Overs – 50/60

*8min Cap