WOD Blog

WOD 01/25/2022

1/24/2022

Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A - For time
9 - 7 - 5
18/14/10 Band Pull Ups L1, 18/14/10 Pull Ups L2, 9/7/5 Bar MU's L3
33-27-21
Hang Knee Raise L1, Toe 2 Bar L2 & L3
*Rest 3 Mins then Part B
Part B - For time
3 Rounds
60 Ft Double DB Overhead Walking Lunges - 25/10 L1, 35/25 L2, 50/35 L3
30 Ab Mat Sit Ups L1 & L2, 30 GHD Sit Ups L3
10 Push Ups L1, 20 Push Ups L2, 30 Push Ups L3

WOD 01-24-2022

1/23/2022

Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 Cleans + 3 S2O + 3 Front Squats + 3 S2O
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Strength/Lift:
10 Mins to find a 1 Rep Max on this Complex
Clean + S2O + Front Squat + S2O
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WOD Rotating EMOM x 8 Mins
Min #1 - 1-2 Rope Climbs or 3 Beginner Rope Climbs
Min #2 - 4-6 Clusters (Squat Clean into Thruster)
75/55 L1, 115/85 L2, 155/105 L3
*Rest 3 Mins then Part B
Part B - 3 Rounds
Run 800 Meters or Row / Ski 1000 Meters
40 S2O - 45/35 L1, 65/45 L2, 75/55 L3

WOD 01/20/2022

1/19/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Hang Power Snatch
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Strength/Lift #1: For time - On a 4 Min Clock
10 Power Snatch @ 80-85%
Rest 2 Min then Lift #2
Strength/Lift #2: Power Snatch
EMOM x 8 Sets - 2 Touch and Go Power Snatch @ 75%
* Rest 2 Mins then Lift #3
Strength/Lift #3: Power Snatch
E90s x 6 Sets - 5 Touch and Go Power Snatch @ 50%
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WOD: 10 Min AMRAP
15 Calorie Row / Ski
12 Burpee Box Jumps - 20/14 L1, 24/20 L2 & L3
9 Front Squats - Same weight as Lift #3

WOD 01/19/2022

1/18/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 DL + 3 HPC + 3 S2OH
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WOD: 45 Min Ladder
2-4-6-8-10-12-etc…
Meter Row / Ski / Bike
DL + HPC + S2OH
BB# - 95/65 L1, 135/95 L2, 155/105 L3
200 Meter Row / Ski / Bike
2 DL + 2 HPC + 2 S2OH
400 Meter Row / Ski / Bike
4 DL + 4 HPC + 4 S2OH
600 Meter Row / Ski / Bike
6 DL + 6 HPC + 6 S2OH
etc...

WOD 01/18/2022

1/17/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A - 10 Min AMRAP
7 Ring Rows or Inverted Barbell Row
14 Jumping Air Squats
21 Ab Mat Sit Ups
*Rest 3 Mins then Part B
Part B - 10 Min AMRAP
25 Ft One-Arm DB OH Walking Lunge Steps - 35/25 L1, 50/35 L2 & L3
15 Double DB Deadlifts - 35/25 L1, 50/35 L2 & L3
10 Hang Knee Raises L1, 10 T2B L2 & L3
*Rest 3 Mins then Part C
Part C - 10 Min AMRAP
10 One-Arm DB Overhead Squats - 35/25 L1, 50/35 L2 & L3
5 Beginner Rope Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3
15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3

WOD 01/17/2022

1/16/2022

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
6 Hang Snatch Grip High Pulls
6 Hang Power Snatch
6 Overhead Squats
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Strength/Lift #1: Overhead Squat
E3Ms - 1/15 Reps, 1/10 Reps, 1/5 Reps
*As Heavy as Possible
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WOD - Part A - 10 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2 & L3
20 Pull Ups
20 Calorie Row
*Rest 3 Mins then Part B
Part B - 10 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2 & L3
20 C2B Pull Ups
20 Calorie Row
*Go right into Lift #2
Strength/Lift #2:
5 Mins to find a 1 Rep Max - try to beat last week
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to OH

WOD 01/15/2022

1/14/2022

Saturday Class Time at 8 AM
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3 Rounds
On a 4 Min Clock
1 Min Max Wall Ball - 20/14
1 Min Max Sumo DL High Pull - 75/55
500/450 Meter Row / Ski
On a 4 Min Clock
1 Min Max Box Jump - 24/20
1 Min Max S2O - 75/55
500/450 Meter Row / Ski
You'll want to be off the respective exercises and on your rower or ski erg, ready at the 2 minute mark.

WOD 01/14/2022

1/13/2022

Warmup: Mobility/Agility Drills then 3 Rounds of
200 M Run or 250 M Row - 5 Empty Bar Snatch - 5 Empty Bar Power Clean and Jerk
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Strength/Lift: Squat Snatch - 3 sets of 1 rep @ 80%, E2M
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Skills: Every minute for 12 minutes (3 rounds):
Min 1 - Max Air Squats in :20 L1, Max Pistols to low box L2, Max Pistols L3
Min 2 - Max Abmat Situps for :30 L1 & L2, Max GHD Sit-Ups for L3
Min 3 - Max Beginner Rope Climbs 40 L1, Max Rope Climbs L2 & L3
Min 4 - Rest
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WOD:
0:00-3:00 Squat Clean and Jerk 95/65L1, 135/85 L2, 165/100 L3
3:00-6:00 Squat Clean and Jerk 115/85 L1, 155/100 L2, 185/125 L3
6:00-9:00 Squat Clean and Jerk 135/100 L1, 175/115 L2, 205/145 L3

WOD 01/13/2022

1/12/2022

Warmup: Mobility/Agility Drills then 3 Rounds of
200 M Run or 250 M Row - 10 Empty Bar Back Squats - 5 Empty Bar Shoulder Press
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Strength/Lift: Back Squat E2M
4 sets of 5 reps @ 65-75%
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Rotating E2M's X 3 Sets (12 Min Total)
Min #1 - 5 Shoulder Presses
Min #2 - 5 Hand Release Deadlifts
*Build to a tough 5 reps on these, NOT necessarily a 5RM
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WOD: For Time
Assault Bike 50/40 calories
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
8 Wall Walks L1, 12 WW's or 30 HSPU's L2, 50 HSPU's L3
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
50 Wall Ball Shots 14/10 L1, 20/14 L2 & L3
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
25 Band Assisted Pullups L1, 30 Pulllups L2, 50 C2B's L3
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
Assault Bike 50/40 calories
Time Cap: 22 minutes

WOD 01/12/2022

1/11/2022

Warmup: Mobility/Agility Drills then 3 Rounds of
200 M Run or 250 M Row - 10 Hang Power Snatch (empty bar)
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Strength/Lift #1: 1 Rep Max Power Snatch (10 Min Cap)
then, right into Lift #2
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Strength/Lift #2: For Time
20 Power Snatches @ 70%
*Percentages based on 1 Rep Max
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Strength/Lift #3: 1 Rep Max Front Squat (10 Min Cap)
*Build to a tough single
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WOD: AMRAP - 9 minutes
12 Hanging Knee Raises L1, 12 Toes to Bars L2 & L3
9 Dumbbell Snatches 35/25 L1, 50/35 L2 & L3
6 Burpee Box Jump-Overs 20/14 L1, 24/20 L2 & L3