WODs March 2021

 

31/03/2021

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

Strength (2min cycles)

6-18min: Front Squat – 4x2 + 2RM & 1RM (50%, 60%, 80%, 85%, 2RM, 1RM)

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

26-30min: WOD Brief & Set-Up

30-45min: WOD – 21/15/9 of:

Burpees

Wall Balls

Then 9/15/21 of:

Deadlifts – 40/60

DB STO – 15/20

*15min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

10 STO – 40/60

10 Burpee Box Jump Overs – 50/60

250m Row Row

*10min Cap

 

 

 

 

30/03/2021

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

Strength (2min cycles)

6-18min: Split Jerk – 5x1 + 1RM (50, 60%, 70%, 80%, 90%, 1RM)

18-28min: Squat Clean from Below Knee (Low Hang) & Floor – 5x2 (50%, 60%, 70%, 80%, 90%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

10 Pistols (scale to Air Squats)

5 Cleans – 40/60

10 DB Thrusters 15/20

100m Run

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 DB Front Rack Lunges – 15/20

10 Cal Bike

25 Double Unders

 

 

 

 

29/03/2021

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

Strength (2min cycles)

6-16min: Back Squat – 3x2 + 2RM & 1RM (50%, 70%, 80%, 2RM, 1RM)

16-26min: Bench Press - 3x2 + 2RM & 1RM (50%, 70%, 80%, 2RM, 1RM)

26-30min: DB Reverse Fly EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD –  21.3 or 10min Rolling Clock:

20 Bench Presses – 30/60

20 Toes to Bar 

20 Clusters – 30/45

60m Bear Crawl

Max Rep Burpee Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

5 Double KB Clean & Press – 12/20

10 Cal Ski

10 Cal Row

*9min Cap

 

 

 

 

27/03/2021

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

6-20min: Power Clean - 6x2, 2RM (50%, 60%, 70%, 80%, 85%, 90%, 2RM)

20-25min: WOD Brief & Set-Up 

25-45min: WOD – ‘Andy’ For Time in Pairs:

25 Thrusters – 35/52.5

50 Box Jumps – 50/60

75 Deadlifts – 35/52.5

Run 2400m (alternate in 200m laps)

75 Deadlifts – 35/52.5

50 Box Jumps – 50/60

25 Thrusters – 35/52.5

*20min 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:

Run 400m

20 Ring Dips

30 Cal Row

20 TTR

Run 400m

*12min Cap

 

 

 

 

26/03/2021

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

Strength (2min cycles)

6-18min: OHS – 5x3 + 3RM (50%, 60%, 70%, 80%, 85%, 3RM)

16-30min: Deadlift - 5x3 + 3RM (50%, 60%, 70%, 80% 85%, 3RM)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 KB Swings – 20/32

10 Push Ups

20m Plate OH Lunge – 20/25

20 Double Unders

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Snatch Pull – 5x3 (95%) Super Set with Strict Pull Ups Practice – 5 sets

Extra WOD – 10min AMRAP of:

10 Cal Bike

10m Hand Stand Walk (Scale to Burpee Broad Jumps)

10 KB Goblet Squats – 16/24

 

 

 

 

25/03/2021

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

Strength (2min cycles)

6-16min: Power Snatch - 4x2 + 2RM, (55%, 70%, 80%, 85%, 2RM)

16-24min: Push Press – 3x3 + 3RM (60%, 70%, 80%, 3RM)

24-28min:  Bent Row EMOM - 4x10

28-32min: WOD Brief & Set-Up

32-45min: WOD –  For Time:

Cash-In: 25 TTB

3Rds of:

16 Box Jump Overs – 50/60

8 Clean & Jerks – 40/60

Cash-Out: 25 TTB

*13min 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 – 3RFT of:

5 Bar Muscle Ups (Scale to Pull Ups)

5 Cleans – 45/75

10 Cal Row

*9min Cap

 

 

 

 

24/03/2021

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

Strength (2min cycles)

6-16min:  Front Squat – 4x3 + 3RM (60%, 70%, 80% 85%, 3RM)

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

24-26min: WOD Brief & Set-Up

26-45min: WOD – 4RFT of:

10 Hang Snatches – 30/45

20 Burpees

30 Wall Balls – 6/9

400m Run

*19min 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 – 7min AMRAP of:

10 Cal Bike

10 DB Devil’s Press – 15/20

30 Double Unders

 

 

 

 

23/03/2021

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

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk – 4x2 + 2RM, (60%, 70%, 80%, 85%, 2RM)

16-26min:  Squat Snatch - 4x2 + 2RM, (60%, 70%, 80%, 85%, 2RM)

Skill 1 (2min cycles)

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

33-36min: WOD Brief & Set-Up

36-45min: WOD – 9-1 of:

OHS – 20/30, 25/35, 30/45, 35/50, 40/60, 42.5/65, 45/70, 47.5/75, 50/80

Sit Ups

Cal Bike

*9min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Practice – 5 sets

Extra WOD – 4RFT of:

5 Snatches – 40/60

10 KB Hang Clean & Press – 16/24 (4 each arm)

15 Cal Row

*11min Cap

 

 

 

 

22/03/2021

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 – 12min AMRAP of:

10 HSPU

10 CTB Pull Ups

10 STO – 40/60

10 SDHP – 40/60

500m Row

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 Step Ups – 15/20

 

 

 

 

20/03/2021

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 – 2RFT in Pairs of:

20 In-Sync Deadlifts – 40/60

20 TTB

20 Cleans – 40/60

20 Cal Assault Bike

20 Thrusters – 40/60

40m Handstand Walk (scale to Burpee Broad Jump)

*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)

10 Box Jump Overs – 50/60

10 Hang Cleans – 35/50

10 Cal Row

 

 

 

 

19/03/2021

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)

26-34min: Double Unders Practice – 4 sets

30-34min: WOD Brief & Set-Up 

34-45min: WOD –  9min AMRAP of:

10 Thrusters – 30/42.5

10 Bar Facing 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 – 4RFT of:

10 Cal Ski

10 Cal Bike

*11min Cap

 

 

 

 

18/03/2021

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 – 22/16/10 of:

10 SDHP – 30/45

KB Cleans – 16/24 (alternate arms)

Front Squats – 30/45

*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 – 8min AMRAP of:

7 HSPU

14 Double KB Goblet Lunges – 12/20

21 Cal Row

 

 

 

 

17/03/2021

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:

5 STO – 40/60

7 CTB Pull Ups

9 Burpees

11 Wall Balls – 6/9

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 Clean & Jerks – 40/60

10 Cal Bike

15m Bear Crawl

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

25 Double Unders

*11min Cap

 

 

 

 

16/03/2021

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 AMRAP of:

10 Burpee Box Jump Overs – 50/60

10 Snatches – 35/52.5

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:

10 Sit Ups

10 OHS – 30/45

10 Cal Row

10 DB Cleans – 15/20

 

 

 

 

15/03/2021

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 – 21.1

OR:

4RFT of:

5 Bar Muscle Ups (Scale to 10 Pull Ups)

10 DB Thrusters – 15/22.5

50 Double Unders

*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 KB Swings – 16/24

20 Pistols

25 Box Jumps – 50/60

*8min Cap

 

 

 

 

13/03/2021

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)

18-23min: WOD Brief & Set-Up

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

33 Box Jumps – 50/60

27 Cal Row

21 Push Ups

15 Clean & Jerks – 25/35

9 In-Sync Barbell OH Lunges each leg – 25/35

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 Ring Dips

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

25 Front Squats – 35/52.5

30 Cal Bike

10 Cleans – 35/52.5

 

 

 

 

12/03/2021

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 –  2RFT of:

10 TTB

20 Wall Balls – 6/9

20 DB Snatches – 15/22.5

10 OHS – 40/60

*8min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 10min AMRAP of:

8 STO – 30/45

10 Cal Row

8 Hang Snatches – 30/45

20 Double Unders

 

 

 

 

11/03/2021

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 – 10-1 of:

DB Cleans – 15/22.5

Pistols (Full Rep Count Each Leg)

*100m Run at the end of each round

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

10 Cal Bike

*9min Cap

 

 

 

 

10/03/2021

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

Strength (2min cycles)

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

16-20min:  Bent Over Row EMOM– 4x8

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 HSPU

10 Thrusters – 30/42.5

20 Deadlifts – 30/42.5

30 Double Unders

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Double Unders Practice – 5 sets 

Extra WOD – 2RFT of:

10 Bar Muscle Ups

500m Row

 

 

 

 

09/03/2021

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 – 40/60

10 Pull Ups

15 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

15m Handstand Walk (Scale to Burpee Broad Jump)

*9min Cap

 

 

 

 

08/03/2021

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

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

5 Double KB Clusters – 16/24

10 Burpee Box Jumps – 50/60

15 Sit 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 Bear Complexes – 30/45

7 Burpee Box Jumps Overs – 50/60

9 Cal Row

 

 

 

 

06/03/2021

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

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

18-23min: WOD Brief & Set-Up

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

20 Cal Assault Bike
10 In-Sync Hang Snatches – 30/45

20 DB Step Ups – 15/20 (50/60)
10 In Sync DB Snatches – 15/20

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 9min AMRAP of:

3 Clean & Jerks – 45/70

5 Ring Muscle Ups (Scale to TTR)

7 Box Jumps – 50/60

9 Cal Row

11 Sit Ups

 

 

 

 

05/03/2021

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:

10 Bar Muscle Ups (Scale to CTB Pull Ups)
50 Lateral Jumping Burpees
10 Bar Muscle Ups (Scale to CTB Pull Ups)

*7min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

50-60min: Extra WOD – 4RFT of:

10 Cal Bike

 

 

 

 

 

04/03/2021

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%)

22-28min: Squat Snatch - 4x3 (55%, 65%, 75%, 85%)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 18/14/10

Snatches – 32.5/50

Sit Ups

Clusters – 32.5/50

*14min 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 – 5 sets

Extra WOD – 10min AMRAP of:

5 HSPU

10 Burpee Box Jumps – 60/75

15 Cal Row

20 KB Swings – 12/20

25 Double Unders

 

 

 

 

03/03/2021

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 6RFT of:

10 Toes to Bar

15 Deadlifts – 40/60

20m Handstand Walk (Scale to Bear Crawl)

25 Double Unders

*20min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – For Time

60 Cal Bike

*7min Cap

 

 

 

 

02/03/2021

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 – 45/70

10 Box Jump Overs – 50/60

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 Front Rack Lunges – 25/40

15 Push Ups

20 Cal Row

 

 

 

 

01/03/2021

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:

10 KB Cleans – 20/32

20 STO – 40/60

30 KB Swings – 20/32

40 Wall Balls – 6/9

50 Double Unders

Max Rep DB Devil’s Press – 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 – 40/60

15 Cal Bike

*8min Cap