WODs January 2021

  

30/01/2021

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 Push Ups

30 Cal Row

20 In-Sync DB Snatches – 15/22.5

*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

 

 

 

 

29/01/2021

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

 

 

 

 

28/01/2021

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: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  10min AMRAP of:

6 DB Step Ups – 15/22.5

8 Burpee Box Jumps– 50/60

10 Hang Snatches – 30/45

*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 – 4RFT of:

10m Handstand Walk (Scale to Bear Crawl)

10 SDHP – 30/45

10 Cal Bike

*9min Cap

 

 

 

 

27/01/2021

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: 

10 DB Front Rack Lunges – 15/22.5

10 Thrusters – 25/35

10 DB Hang Cleans – 15/22.5 (5 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

 

 

 

 

26/01/2021

*AUS DAY

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)  

26-30min: WOD Brief & Set-Up

30-45min: WOD – 15-10-5 of:

Box Jumps – 50/60

TTB

Clean & Jerks – 35/52.5

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

*15min 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

 

 

 

25/01/2021

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 Double KB Clusters – 12/20

5 HSPU  

25 Double Unders

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Strict Pull Ups Practice Super – 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)

 

 

 

 

23/01/2021

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:

25 Cal Bike

20 STO – 30/42.5

15 TTB

10 In-Sync Double KB Clean & Press – 16/24

*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 Cal Row

 

 

 

 

22/01/2021

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

15 Deadlifts – 35/52.5

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 – 4RFT of:

10 HSPU

10 KB Cleans– 16/24 (alternate arms)

10 Push Ups

10 Cal Bike  

*10min Cap

 

 

 

 

21/01/2021

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)

30-33min: WOD Brief & Set-Up

33-45min: 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

*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 – 8min AMRAP of:

10 Box Jumps – 50/60

5 OHS – 42.5/60

10 Cal Row

 

 

 

20/01/2021

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: Strict Pull Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

5 DB Devil’s Press – 15/20

10m Handstand Walk (Scale to Single DB Overhead Lunge Walk – 15/20)

15 Wall Balls – 6/9

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 – 4RFT of:

10 Cal Bike

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

10 Push Ups

*8min Cap

 

 

 

 

19/01/2021

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 – 9min AMRAP of:

5 Bar Muscle Ups (Scale to Pull Ups)
6 Cleans – 40/60

7 Box Jump Overs – 50/60

8 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

 

 

 

 

18/01/2021

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 – 7RFT of:

10 SDHP – 30/45

10 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:

10 Cal Bike

10 Sit Ups

10 KB Snatches – 12/20 (alternate arms)

*10min Cap

 

 

 

 

 

16/01/2021

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:

10 In-Sync Double KB Goblet Squats – 16/24

15 Clean & Jerks – 40/60

20 Cal Row

25 Box Jumps – 50/60

30m KB Farmer’s Carry per person – 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 – 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

 

 

 

15/01/2021

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

 

 

 

 

14/01/2021

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

 Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 70% x 3 sets)

16-28min:  Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, x 4 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 10-7 of:

OHS – 35/52.5

Bar Facing Burpees

6-1 of:

TTB

DB Thrusters - 15/22.5

*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 Pistols (Scale to Air Squats)

10 Cal Bike

10 Snatches – 35/52.5

30 Double Unders

*10min Cap

 

 

 

 

13/01/2021

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

Strength (2min cycles)

6-18min:  Front Squat – 6x6 (50%, 60%, 70% x 4 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 4RFT of:

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

10 Burpee Box Jump Overs – 50/60

20 Sit Ups

20 Double Unders

Run 400m

*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 Super Set with Shoulder Press - 5x6 (50%, 60%, 70% x 3 sets)

Extra WOD – 7min AMRAP of:

5 Hang Snatches – 30/45

6 Single Arm KB Clusters – 12/20

7 Cal Row

8 Front Squats – 30/45

 

 

 

12/01/2021

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

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (50%, 60%, 70%, x 3 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, x 3 sets)

26-30min:  One Arm Row

EMOM – 4x10

30-35min: WOD Brief & Set-Up 

35-45min: WOD – 5RFT of:

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

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

10 Pull Ups

*10min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x6 (70%)

Extra WOD – 3RFT of:

5 Bar Muscle Ups (Scale to CTB Pull Ups)

10 Cal Bike

5 Squat Cleans – 55/80

*9min Cap

 

 

 

11/01/2021

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

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 62.5% x 4 sets)

18-26min:  Bench Press - 4x10 (50%, 62.5% x 3 sets)

26-30min: WOD Brief & Set-Up

30-45min: WOD – 15min AMRAP of:

10 Push Ups

15 Wall Balls – 6/9

10 KB Clean & Press – 20/32 (alternate arms)

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:

8 DB Box Step Overs – 15/20

10 Double DB Snatches – 15/20

12 Cal Row

 

 

 

 

09/01/2021

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 – 22 AMRAP in Pairs of:

10 Snatches – 35/52.5

20 Push Ups

20 Cal Assault Bike

20 KB Snatches – 16/24 (alternate arms)

10 Clusters – 35/52.5

100m KB Farmer’s Carry (together)

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 9min AMRAP of:

5 Ring Muscle Ups (Scale to TTR)

10 DB Cleans – 15/22.5

10 Cal Row

 

 

 

 

08/01/2021

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)

26-32min: Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 3 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  For Time:

100 Double Unders
20  TTB

60 Wall Balls – 6/9

20 TTB

100 Double Unders

*10min 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 HSPU

5 Double KB Clean & Press – 16/24

10 Cal Bike

*10min Cap

 

 

 

07/01/2021

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 – 9/15/21/27 of:

Deadlifts – 35/52.5

STO – 35/52.5

*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:

14  Cal Row

7 Clean & Jerks – 35/52.5

 

 

 

06/01/2021

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

Strength (2min cycles)

6-18min: Front Squat – 6x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-22min: Bent Row EMOM – 4 x10

22-25min: WOD Brief & Set-Up

25-45min: WOD – 5RFT of:

10 KB Cleans – 20/32 (alt arms)

10 CTB Pull Ups

10 Thrusters – 30/45

Run 400m   

*20min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 2RFT of:

5  OHS – 40/60   

10 Cal Bike

15  Box Jumps – 50/60

*7min Cap

 

 

 

 

 

05/01/2021

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

10  Box Jump Overs – 50/60

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 KB Goblet Squats – 12/16

20 Cal Row

30m  Plate Weight OH Lunges – 10/15

 

 

 

 

04/01/2021

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:

40 DB Clusters – 15/22.5

30m  Handstand Walk (Scale to Bear Crawl)   

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

10 Bar Muscle Ups (Scale to Pull Ups)

Max Rep Burpees

*50 Burpee 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:

5 DB Devil’s Press – 15/22.5

10 Cal Bike

15 Sit Ups

*8min Cap

 

 

 

 

02/01/2021

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

20-70min: WOD –  ‘Murph’ in Pairs for Time:

Run 1600m (alternate 200m)

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1600m (alternate 200m)

*50min Cap

70-75min: Post-WOD Recovery

Skills (2min cycles)

75-85min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

5 Cleans – 50/90

10 Cal Bike

5 Bench Press – 50/90

*7min Cap