WOD Blog

WOD 06/15/2021

6/14/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean + Press
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Lift: Push Press - 1 x 20 Reps @ Max (2-3 Attempts)
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WOD: 18 Min “Ladder”
2-4-6-8-10-12-14-16-18-20-22-24-et….
Push Jerks - 65/45 L1, 95/65 L2, 155/105 L3
Calorie Assault Row/Ski/Bike
Pull Ups

WOD 06/14/2021

6/13/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Squat Cleans
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Strength: FSQ - 1 x 20 Reps
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WOD: Part 1
Ping Pong EMOM x 12 Mins
Even - 3 Heavy Front Squats - no rack - first rep a Squat Clean
Odd - 8 High Box Jump Overs - as fast as possible
- Rest 3 Mins then Part 2
Part 2
For time
2K Row + 100 Wall Ball
*break up as you wish to get a faster time

WOD 06/11/2021

6/10/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row - 10 Air Squats - 20 Alternating Box Step Ups
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Strength: DL - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: 10 Rounds for time Previously done 10-08-2020 and 1-15-21
3 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3 *
10 Wall Ball - 14/10 L1, 15 Wall Ball 20/14 L2, 20/14 - 12 Ft L3
*Scaling - 10 Russian KB Swings

WOD 06/10/2021

6/10/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: E4Ms x 6 Sets Previously done 10-09-2020 and 01-14-21
10 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3
10 Banded Pull Ups L1*, 10 Pull Ups L2, 10 C2B Pull Ups L3
12/10 Bike / Row / Ski
* Scaling - Ring Rows

WOD 06/09/2021

6/8/2021

Warm Up: 400 Meter Run - Then
Practice Wall Walks (5 Mins)
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WOD: 6 Rounds Previously done 10-07-2020 and 01-13-21
1000 Meter Row
60’ Sled Push* - 50/20 L1, 90/50 L2, 180/100 L3
2 Wall Walks L1**, 5 HSPUs L2, 20” HS Walk L3
*Larger classes will do 100 M Sprint (50 out...50 back)
**Scaling - 10 Push Ups

WOD 06/08/2021

6/7/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Push Press
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Strength: Push Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: 19 Min Ladder Previously done on 10-6-2020 and 01-12-21
4 Min on / 1 Min rest x 4 Sets - total time 19 Mins
3-6-9-12-15-18-etc…..
Hang Clean and Jerk - 65/45 L1, 75/55 L2, 95/65 L3
5 Double Unders or Attempts L1*, 15 DU's L2, 30 DU's L3
*Scaling - 10 Jumping Jacks

WOD 06/07/2021

6/6/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar Front Squats
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Strength: Front Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: For time Previously done on 01-11-21
1500 Meter Row / Ski
15 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
1000 Meter Row / Ski
30 FS
500 Meter Row / Ski
45 FS

WOD 06/05/2021

6/4/2021

Saturday Class Time at 8 AM
30 Min AMRAP - Partner Workout
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(Split up as you wish - 1 Works at a time)
90 H2H KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
400 Meter Run (together)
120 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
400 Meter Run (together)
150 Ab Mat Sit Ups
400 Meter Run (together)
120 Calorie Row / Ski / Bike
400 Meter Run (together)
90 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3

WOD 05/04/2021

6/3/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: DL - 3x8 Reps @ 50% - E2M
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Accessory: Front Rack Alt. Lunge Steps - 3 x 12 Steps total - build up
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WOD: For time
7 Rounds
7 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
700 Meter Row / Ski

WOD 06/03/2021

6/2/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - 3x8 Reps @ 50%- E2M
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WOD: Every 3 Mins x 6 Sets (No Rest Between Efforts)
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Burpee over Box - 24/20
9/7 Calorie Bike / Row / Ski SPRINT