WOD Blog

WOD 10/23/2018

10/22/2018

Lift: Hang Power Snatch 2-3 Warmup Sets
Then 3 x 4 Reps - E3M - build up
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Accessory: Single Arm KB Overhead Press or Bottoms up press - 3 x 8 Reps (each side)
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WOD: 10 Min AMRAP
5 Pull Ups L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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Extra Credit: GHD Sit Ups - 3 x 10-15 Reps
or 50 Ab Mat Sit Ups

WOD 10/22/2018

10/21/2018

Lift: Front Squat 2-3 Warmup sets
then 1 x 15 Reps - Warmup sets should be 8 to 10 reps
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WOD: E2Ms x 10
8 Burpee Box Jump Overs - 20/14 L1, 24/20 L2 & L3
8 Hang Power Snatch - 75/55 L1, 95/65 L2, 115/80 L3
8 Thrusters - same
*If you don't get done in time - take the next Round as a 2 Min Rest Period - Scale as needed

WOD 10/20/2018

10/19/2018

Saturday Class Time at 8 AM
2 Person Partner WOD - Rotate every 2 Mins
2 Min AMRAP w/ 2 Min Rest x 10 Sets
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Ring Rows L1, 6 Pull Ups L2, 6 C2B Pull Ups - L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Max Calorie Assault Bike with remainder of time
*1 Partner works at a time
**Score is total calories

WOD 10/19/2018

10/18/2018

Lift: Bench Press 2-3 warmup sets
then - 3 x 1 Rep - E3M - build up
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WOD: 2018 CF Open WOD 18.1 - 20 Min AMRAP
8 Hanging Knee Raise L1, 8 Toe 2 Bar L2,L3
5 DB Hang Clean and Jerk (Left) - 35/25 L1, 50/35 L2,L3
5 DB Hang Clean and Jerk (Right) - same
14/12 Calorie Row

WOD 10/18/2018

10/17/2018

Lift: Deadlift 2-3 Warm Up sets
then - 3 x 8 Reps - E3M - build up
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Accessory: Strict Bent Over BB Row - 3 x 8 Reps
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WOD: 14 Min Ping Pong EMOM
Odd - 10 Double Unders L1, 30 DU's L2, 45 D U's L3
Even - 15 Double Dumbbell Squats - 35/25 L1, 50/35 L2, 70/50 L3
*Find whatever DB or KB works for you

WOD 10/17/2018

10/16/2018

WOD: 45 Min AMRAP @ Sustainable Pace
50/40 Calorie Row
1 Power Clean - 155/105 L1, 225/155 L2, 275/185 L3
2 Wall Walks L1, 5 Handstand Push Ups L2, 20” Handstand Walk L3

WOD 10/16/2018

10/16/2018

Lift: Strict Press 2-3 warmup sets
then 3 x 4 Reps - E3M - build up
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WOD: E5Ms x 6 @ Very Hard Pace
9 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
6 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
8/6 Calorie AB L1, 10/8 L2, 12/10 L3

WOD 10/15/2018

10/14/2018

Lift: Warm up - Back Squat - 2 to 3 warmup sets
then 1 x 15 Reps E3M - build up
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Skill: Bar Muscle Ups - Practice 10 Mins
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WOD: For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3
Full snatch - 65/45 L1, 75/55 L2, 95/65 L3

WOD 10/13/2018

10/12/2018

Saturday Class Time at 8 AM
3 Partner Workout - 1 Person works at a time - Split up as you wish
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10 Rounds - 45 Min CAP!
30 Wall Balls
30 Box Jumps
30 Calorie Row
30 Push Ups
30 Double Unders
*This will not take 45 minutes

WOD 10/12/2018

10/11/2018

Lift: Warm up 2-3 Sets then right into work sets
Hang Power Clean - 3 x 8 Reps - E3M - build up
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WOD: E6Ms x 6 Sets
20 sec American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
30 sec Burpees as fast as possible
40 sec AB @ hard effort calories