WOD Blog

WOD 12/13/2018

12/12/2018

Lift: Deadlift - 3 x 5 Reps @80% - E3M
---
Accessory: 1 - arm Dumbbell Row - 3 x 8 Reps (each side)
---
WOD: 10 Min AMRAP (Ripped Games WOD #2)
6 Power Cleans
12 KB Front Rack Step Ups
Guy/Guy L1 115 PC, 44 KB, 24" Box, L2 155/55/24, L3 185/70/24
Girl/Girl L1 5 PC, 35 KB, 20" Box, L2 105/44/20, L3 125/55/20
Partner WOD - Relay Style - 1 Partner does entire Round then tags next and switch
If doing as an Individual WOD - After each complete round - rest 30 sec min
---
Extra Credit: Spiderman Planks - 3 x 8 Reps (each leg)

WOD 12/12/2018

12/11/2018

WOD: 90 Min AMRAP / 60 Min AMRAP @Very Moderate Pace - Breath, Blood Flow, Long Duration Cardio - try not to spike HR
1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
25 DUs L1, 50 DUs L2, 100 DUs L3

WOD 12/11/2018

12/10/2018

Lift: Strict Press - 3 x 5 Reps @80% - E3M
---
Accessory: Side Lateral DB Raise - 3 x 12 Reps
---
WOD: 4 Sets @ 85-90% / High Sustainable Effort
Calorie Assault Bike - 10/8 L1, 12/10 L2, 15/12 L3
5 Burpee over Box - 20/14 L1, 24/20 L2 & L3
12 Hang DB Snatch Left - 35/25 L1, 50/35 L2 & L3
12 Hang DB Snatch Right - 35/25 L1, 50/35 L2 & L3
5 S2O - 95/65 L1, 135/95 L2, 185/125 L3
*Rest 4 Mins between Efforts
** Each set should be 5 Mins or Less, not much more - if so cut down on Load or Reps

WOD 12/10/2018

12/9/2018

Lift: Back Squat - 3 x 5 Reps @80% - E3M
---
Accessory: Single Leg RDL - 3 x 8 Reps (each leg)
---
WOD: 14 Min Ping Pong EMOM
Odd - 20 Russian Power Swings - 35/26 (L1), 53/35 (L2), 70/53 (L3)
Even - 5 Front Squats (No Rack) - 95/65 (L1), 135/95 (L2), 185/125 (L3)
*Efficiency NOT Conditioning - Don't get sloppy
---
Extra Credit: 50 Ab Wheel Roll Outs

WOD 12/08/2018

12/7/2018

Saturday Class Time at 8 AM - Partner Workout - U go/I go
---
20 Cycles of (10 Rounds each Partner, total time 30 Mins)
90 Second AMRAP w/ 90 Second Rest (as partner goes)
9 - 1 Arm KB Swings Left - 35/26 L1, 53/35 L2, 70/53 L3
9 - 1 Arm KB Swings Right - same
9 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
Max Meter Assault Bike

WOD 12/07/2018

12/6/2018

Lift: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
WOD: 20 Min AMRAP
5 Snatch - 65/45 L1, 75/55 L2, 95/65 L3- Squat is Rx, Scale to Power if needed
9 Ring Rows L1, 6 C2B Pull Ups L2, 3 Ring Muscle Ups L3

WOD 12/06/2018

12/5/2018

Lift: Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
WOD: 3 Min AMRAP w/ 1 Min Rest x 5
5 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
250 Meter Row L1, 300 Meter Row L2, 350 Meter Row L3
*Pick up where you left off each round

WOD 12/05/2018

12/4/2018

WOD: 3 Rounds
50 Calorie Assault Bike
800 Meter Run
2000 Meter Row
*Rest 5 mins between efforts
**Compare to 08-01-18

WOD 12/04/2018

12/3/2018

Lift: Strict Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
WOD: 4 Rounds
400 Meter Run
10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3
10 Hanging Knee Raises L1, 10 T2B L2 & L3
21 OH Walking Lunge Steps - 25/10 L1, 35/25 L2, 45/35 L3

WOD 12/03/2018

12/2/2018

Lift: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
WOD: 5 Rounds / Rest 1 Min between Rounds
12/10 Calorie Assault Bike
12 Double Dumbbell Front Squats - 35/25 L1, 50/35 L2, 70/50 L3
12 Burpee over DBs
12/10 Calorie Assault Bike
---
Pretty good video on squatting and common errors. Go ahead and skip from minute 5 until minute 6. I don't know what the purpose of that minute of video was but it wasn't worth watching.