WOD Blog

WOD 04/20/2019

4/19/2019

Saturday Class Time at 8 AM: 2 Person Partner Workout
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Partner #1 goes first - Partner #2 follows, each will do 8 x 2 Min AMRAPS
65/45 L1, 95/65 L2, 135/95 L3
2 Min AMRAP w/ 2 Min Rest x 8 Sets
5 Snatch Grip Deadlifts
5 Hang Power Snatch
5 Overhead Squat
5 Burpee over Bar L1, 10 Burpee over Barbell L2&L3
Max Row for Cal on whatever time left of 2 Min Clock
*Score = Total Calories

WOD 04/19/2019

4/18/2019

Advanced ONLY! CJ - 75/1x3s
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Warm Up: Mobility and Agility Drills - then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 3 Attempts to hit 1 Rep Max
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WOD: 6 Min Ladder
2-4-6-8-10-12-etc…..
Ring Rows L1, Pullups L2, C2B Pull Ups L3
DB Hang CJs - 35/25 L1, 50/35 L2 & L3
*Rest 2 Mins
Repeat same amount of Reps for time going DOWN the ladder
*See if you can get under 6 mins - NO PACING going up Ladder
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Extra Credit: Handstand Holds - 3 x Max Holds
Bar Muscle Ups 3 x 3 to 5 Reps unbroken

WOD 04/18/2019

4/17/2019

Advanced ONLY! SN - 75/1x3s
Warm Up: Mobility and Agility Drills - then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Dead Lift - 3 Attempts to hit 1 Rep Max
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WOD: On a 3 Min Clock
Run 300 M L1, 400 Meters L2 & L3 + Max Wall Balls - 30/20
Max Wall Balls 14/10 L1, 20/14 L2, 30/20 L3
Rest 2 Mins, Repeat 4 Times
*Score = Total Wall Balls each round
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Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg)
Heavy Russian KB Swings - 1 x 50 Reps (unbroken)

WOD 04/17/2019

4/16/2019

Warm Up: Mobility - Agility Drills - then
2 Rounds @ Steady pace
10 Burpee onto Plate
10 Ring Rows
7 Calorie AB
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WOD: Every 5:00 x 8 Sets
Calorie on AB 20/15 L1, 25/18 L2, 30/20 L3
Max Effort
Record Splits

WOD 04/16/2019

4/15/2019

Advanced ONLY! CJ - Work up to a 90-95% x 1 Rep
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Warm Up: Mobility - Agility Drills - then
2 Rounds @ Slow pace
15 Light KB Presses (each side)
150 Meter Row
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Strength: Strict Press - 3 Attempts to hit 1 Rep Max
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WOD: EMOM x 12 Mins
L1 - 1 Hang Power Clean + 2 Power Jerks - 95/65 + 10 Double Unders
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L2 - 1 Hang Power Clean + 2 Power Jerks - 135/95 + 15 Double Unders
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L3 - 1 Hang Power Clean + 2 Power Jerks - 185/135 + 20 Double Unders
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Extra Credit: Z Press - 3 x 10 Reps
Shoulder Stone - 3 x 5 Reps (each side)

WOD 04/15/2019

4/14/2019

Advanced ONLY! Snatch - Work up to a 90-95% x 1 Rep
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Warm Up: Mobility - Agility Drills - then
2 Rounds @ Slow pace
20 FS/BS w/ empty bar
20 Calorie Bike
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Strength: FS / BS - 3 Attempts to hit 1 Rep Max
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WOD: For time: L1
3 Hang Knee Raise + 12/9 Calorie Row
6 Hang Knee Raise + 12/9 Calorie Row
9 Hang Knee Raise + 12/9 Calorie Row
12 Hang Knee Raise + 12/9 Calorie Row
15 Hang Knee Raise + 12/9 Calorie Row
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For time: L2/L3
3 T2B + 15/12 Calorie Row
6 T2B + 15/12 Calorie Row
9 T2B + 15/12 Calorie Row
12 T2B + 15/12 Calorie Row
15 T2B + 15/12 Calorie Row
--- (Level 3 Continues with 18 and 21)
18 T2B + 15/12 Calorie Row
21 T2B + 15/12 Calorie Row

WOD 04/13/2019

4/12/2019

Saturday Class Time at 8 AM
--- 3 Partner Workout - 36 Min Ladder - Follow the Leader --- 2-4-6-8-10-12-14-etc
Calorie Assault Bike
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Power Clean - 95/65 L1, 135/95 L2, 185/135 L3
Calorie Row

WOD 04/12/2019

4/10/2019

Advanced ONLY! SN - 74/2x3s, 70/1x3s
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Warm Up: Mobility/Agility Drills then TBD
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Strength: Bench Press 5/40, 5/50, 5/60 *Deload Week
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WOD: 3 Rounds for time
200 Meter Run L1, 400 M Run L2, L3
21 Russian KB Swings - 35/26 L1
*21 Vertical Swings 53/35 L2, 70/53 L3*
12 Ring Rows L1, 12 Pull Ups L2, 6 Bar Mu's L3
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Accessory: 100 Russian KB Swings for time - 70/53
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Extra Credit : 1 Mile Run @ Moderate Pace

Please watch when you get a chance. This covers the common errors and of course shows proper technique for the standard Russian swing.

WOD 04/11/2019

4/10/2019

Advanced ONLY! CJ - 79/1x3s, 75/2x3s
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Warm Up: Mobility/Agility Drills then
3 Rounds NFT
15 Goblet Squats (Light to moderate KB)
10 Push Ups L1, 3 Wall Walks L2, 20 Ft Handstand Walk L3
250 Meter Row
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Strength: Dead Lift 5/40, 5/50, 5/60 *Deload Week
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WOD: 18 Min Rotating EMOM
#1 12 Deadlifts 95/65 L1, 135/95 L2, 185/135 L3
#2 9 Hang Power Cleans
#3 6 Jerks
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Accessory: Barbell Rows - 3 x 12-15 Reps
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Extra Credit: Seated Max Height Box Jump - 5 Attempts

WOD 04/10/2019

4/9/2019

Warm Up: Mobility/Agility
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Conditioning - “Trifecta”
4 Rounds L1, 5 Rounds L2, 6 Rounds L3
5 Min Assault Bike for Calories
4 Min Row for Calories
1 Min DU Attempts or Singles L1, 1 Min Max Double Unders L2/L3
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Extra Credit: 400 Meter Sled Pull