WOD Blog

WOD 09/18/2019

9/17/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
15/12 Calorie Bike
20 Front Squat w/ empty Bar
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Skill: Clean Position Drills 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Strength: Front Squat - 1 x 20 Reps @50%
*Take maybe 1 or 2 Warm Up Sets
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WOD: *No Rack
30 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
30 Calorie Row
20 Front Squats
20 Calorie Row
10 Front Squats
10 Calorie Row

WOD 09/17/2019

9/16/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Air Squats
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Strength: DL - 10 x 2 OTM @60-70%
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WOD: For time - 21-15-9
Deadlifts - 95/65 L1, 155/95 L2, 225/155 L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Pendlay Row - 3 x 12-15 Reps

WOD 09/16/2019

9/15/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 One Arm KB Swings - Left
10 One Arm KB Swings - Right
10 Steps Walking Bottoms Up KB - Left
10 Steps Walking Bottoms Up KB - Right
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Skill: Handstand Holds - 5 Mins Practice
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Strength: P - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 75%
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WOD: E3Ms x 5 Sets @80-85%
12 Alternating DB Clean and Jerks - 25/10 L1, 50/35 L2/L3
9 Ring Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9/7 Calorie Assault Bike
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Accessory: Bottoms Up Single Arm KB Press - 3 x 6-8 Reps (each side)

WOD 09/14/2019

9/13/2019

Saturday Class Time at 8 AM
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2 Person Partner WOD - 36 Min AMRAP - You Go I GO
3 Dead Lifts - 65/45 L1, 95/65 L2, 135/95 L3
3 Power Cleans
3 Power Jerks
250 Meter Row Sprint or 200 Meter Run Sprint
*Partner 1 completes the complex and either the run or row before Partner 2 starts and so on.

WOD 09/13/2019

9/12/2019

Warm Up: Mobility and Agility Drills then 3 Rounds NFT
10 Scorpion Stretches - 5 Push Ups - 10 Air Squats - Then
3-4 Warm Up Sets on BS - starting with empty bar
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Strength: Back Squat - You don't have to max out here but last two sets should be heavy - These percentages are a guideline
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100
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WOD: 15 Min AMRAP
19 Wall Balls - 14/10 L1, 20/14 L2/L3
12/10 Calorie Assault Bike
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Extra Credit: Dimel Deadlift - 1 x 50 Reps
*1 set unbroken light weight - stop at knee - flex hard - stand tall - these suck

WOD 09/12/2019

9/11/2019

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: RDL - 10 x 3 OTM @60-65% of your Deadlift - start at the top - set your back
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WOD: E2Ms x 6 Sets w/ 2 Min Rest between each set
10 Ring Rows L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L1
6 Unbroken G2O - 95/65 L1, 135/95 L2, 155/105 L3
Max Double Unders

WOD 09/11/2019

9/10/2019

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 - 2 x 15 Reps @65-70%
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WOD: 40 Min AMRAP @80-85%
200 Meter Run L1, 400 Meter Run L2/L3
100 Meter Farmers Carry - 35/26 L1, 53/35 L2,70/53 L3
100' Walking lunge Steps
1 Min Rest between triplet
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Extra Credit: Superset: 1a. Bench Press - 4 x 25 Reps
1b. Banded Tricep Push Downs - 4 x 25 Reps
90 sec rest between couplets

WOD 09/10/2019

9/9/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike - 10 Empty bar OH Squats
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Skill: 10 Mins Practice - pick you movement depending on skill level
Hanging Knee Raise
Knee to Elbow
Toe to Bar
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Strength: OHS - 10 x 2 OTM @ 70% (Dynamic Speed)
*focus on movement pattern
*use a closer grip if mobility permits
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WOD - Part A - start at 00:00
21-15-9
Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3
Hanging Kee Raise L1, K2E L2, T2B L3
Rest the remainder of the 12 minutes
Part B: start at 12:00
EMOM x 8 Mins
Odd - 10 Ring Rows L1, 5 Pull Ups L2, 5 Strict Pull Ups L3
Even - 10 Wall Ball 14/10 L1, 15 Wall Ball 20/14 L2, 20 Wall Ball 20/14 L3

WOD 09/09/2019

9/8/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 M Row - 15 Jumping Air Squats - 10 Push Ups - 5 Pull Ups or Ring Rows
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Skill: Tall Clean - 10 Mins practice - light to moderate weight
*Start with the initial shrug of the shoulders then pull yourself under the bar catching in the receiving position or front squat. Speed under the bar!
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Strength: Sumo Deadlift
Just working on technique today. Once you've gotten comfortable with the technique, you can work up to something challenging for a set of 3.
https://youtu.be/HBmLwb9IcaI
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WOD: 15 Min AMRAP
15 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 SDL High Pulls - 65/45 L1, 75/55 L2, 95/65 L3
9 Box Jumps (step down) - 20/16 L1, 24/20 L2, 30/24 L3
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Extra Credit: GHD Back Extensions - 3 x 12-15 Reps *use weight if advanced

WOD 09/07/2019

9/6/2019

Saturday Class Time at 8 AM - Partner or Individual WOD
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"Glenn Pendlay WOD" - Split up as you wish, one partner working at a time.

2000 Meter Row
20 Ground to OH
1500 Meter Row
20 Ground to OH
1000 Meter Row
20 Ground to OH
500 Meter Row
20 Ground to OH
Barbell Loads = 62/42 KG or 135/95#'s