WOD Blog

WOD 08/16/2022

8/15/2022

Lift: Warm up 2-3 Sets then right into work sets
Hang Power Snatch 3 x 8 Reps - E3M - build up
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WOD: 4 Sets @ High Sustainable Pace /85-90% - E8Ms
10 Calorie Row
10 KB Snatch L - 35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch R - same
10 Air Squats
5 S2O - 95/65 L1, 135/95 L2, 185/135 L3
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Extra Credit /Skill Work: Double Unders

WOD 08/15/2022

8/14/2022

Lift: Warm up - 2-3 Sets then right into work sets
Back Squat 3 x 4 Reps E3M - build up
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Accessory: Weighted Step Ups - 3 x 6 Reps (each side)
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Conditioning: Rowing Repeats
1000 Meter Row
Rest 1:1
1000 Meter Row
Rest 1:1
500 Meter Row Sprint
*Record splits
Or
Running Repeats
800 Meter Run
Rest 1:1
800 Meter Run
Rest 1:1
400 Meter Sprint
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Extra Credit: Toe 2 Bar - 3 x Max Reps

WOD 08/13/2022

8/12/2022

Saturday Class Time at 8 AM
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2 Person Partner WOD: E2M’s x 10 Sets
3 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Ring Row L1, 6 Pull Ups L2, 3 Bar MUs L3
Max Calorie Row
2 Min Rest between Efforts
*Partner 1 goes and then at the 2 min mark, Partner 2 goes. Switching back and forth for 10 sets each.

WOD 08/12/2022

8/11/2022

Lift: Warm up 2-3 Sets then right into work sets
Bench Press - 2 x 15 Reps - E3M - build up
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WOD/Conditioning:
8 Sets @ Sustainable Pace - try to keep them close to same time
6 Calorie Assault Bike L1, 8 Cal L2, 10 Cal L3
6 Burpees L1, 8 Burpees L2, 10 Burpees L3
10 Box Jump Overs - 20/14 L1, 24/20 L2, L3
Rest 1:1 ratio

WOD 08/11/2022

8/10/2022

Lift: Warm up 2-3 Sets then right into work sets
Deadlift 3 x 1 Rep - E3M - build up
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WOD: “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift - 3/4 BW L1, 1 BW L2, 1.5 BW L3
Bench Press - 1/2 BW L1, 3/4 BW L2, 1 BW L3
Clean - 1/4 BW L1, 1/2 BW L2, 3/4 BW L3

WOD 08/10/2022

8/9/2022

Conditioning - Part A
15 Min AMRAP @ Sustainable Pace
20 Calorie Assault Bike
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
*Rest 10 Mins
Conditioning - Part B
15 Min AMRAP @ Sustainable Pace
20 Calorie Row
TBD

WOD 08/09/2022

8/9/2022

Skill: Ring Muscle Ups - 3 x Max Reps
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Lift: Warm up 2-3 Sets then right into work sets
Strict Press - 3 x 8 Reps - E3M - build up
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WOD: 10 Min AMRAP
15 Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3
10 T2B
5 Burpee over Bar
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Extra Credit / Testing
For time: 75 Wall Balls - 20/14 (try to go unbroken)

WOD 08/08/2022

8/7/2022

Monday 08-08-2022 Week #9
Lift: Warm up - 2-3 Sets then right into work sets
Back Squat 3 x 4 Reps E3M - build up
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Accessory: Single Leg RDLs - 3 x 6 Reps (each side)
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WOD/Conditioning: E3Ms x 5 Sets
AFAP (100% effort)
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
3 Front Squats - same
3 S2O - same
9 Ring Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9 Calorie Assault Bike
*Choose a barbell load that is challenging but you can go through unbroken for all 9 reps

August 05th, 2022

8/5/2022

Saturday class time at 8 am
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A: 12 Min Ladder
2-4-6-8-10-12-14-etc.
Calorie Row
Power Cleans - 135/95
Rest 4 Mins
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B: 12 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Ski
Box Jumps
Rest 4 Mins
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C: 12 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Bike
Wall Balls - 20/14

WOD 08/05/2022

8/4/2022

Lift: Push Jerk 4 x 2 Reps - E3M - build up
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WOD: “Assault Repeatability Test”
3 Rounds @ 100% effort
15 Calorie Air Assault Bike
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
15 Calorie Air Assault Bike
*Rest 12 mins between efforts