WOD Blog

WOD 09/28/2021

9/27/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Push Ups - 10 Air Squats - 15 Jumping Jacks
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Skill - 12 Min Cap!
5-4-3-2-1
Wall Walk
Rope Climb
*Modify as needed
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WOD - Part A
10 Min Rotating EMOM
50-75 Double Unders
10-14 Burpees
*Modify as needed
Part B
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

WOD 09/27/2021

9/26/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Hang Squat Snatch - light
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Strength/Lift #1: 1 Snatch
10 Sets @70-90% - EMOM - build up
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Strength/Lift #2: 2 Back Squats
3 Sets @82-92% - E2Ms
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WOD - Part A - 4 Rounds
Back Squat @70% - EMOM
30 Seconds Max Reps
30 Seconds Rest
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Part B - On a 2 min clock - repeat 7 times - no rest between sets
Calorie Row / Ski / Bike - 15 Cal L1, 20 Cal L2, 25 Cal L3
Max Hand to Hand Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3

WOD 09/24/2021

9/23/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Squat Cleans - 20 Double Unders
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WOD: For time
500 Meter Row / Ski
25 Double Unders L1, 50 DUs L2, 75 DUs L3
15 Squat Cleans - 65/45 L1, 95/65 L2, 135/95 L3
500 Meter Row / Ski
12 Squat Cleans
25 Double Unders L1, 50 DUs L2, 75 DUs L3
500 Meter Row / Ski
25 Double Unders L1, 50 DUs L2, 75 DUs L3
9 Squat Cleans
500 Meter Row / Ski
6 Squat Cleans
25 Double Unders L1, 50 DUs L2, 75 DUs L3

WOD 09/23/2021

9/22/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike / Row
10 Empty Bar Power Snatch
10 Light Deadlifts
5 Box Jumps
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WOD - Part A
Rotating EMOM x 12 Mins
Min 1 - 8 Double Hang KB Snatch - 35/26 L1, 53/35 L2, 70/53 L3
Min 2 - 14 Alternating Single Arm DB Snatch - 35/25 L1, 50/35 L2&L3
Part B
For time: (12 Min Cap!)
21-15-9
Deadlift - 155/95 L1, 225/155 L2, 315/225 L3
Box Jumps - 20/14 L2, 24/20 L3, 30/24 L3
Part C
3 Rounds (12 Min Cap!)
15 Calorie Bike / Row / Ski
20 Sit Ups L1, 30 Sit Ups L2, 20 GH Sit Ups L3

WOD 09/22/2021

9/21/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Squat Clean and Jerk - light
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Strength/Lift #1: Back Squats - E2Ms
3 Reps @ 80-90% x 3 sets
12 Reps @ Maximal Weight
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Strength/Lift #2: Barbell Complex
Power Snatch + Hang Squat Snatch + OH Squat @ 65-75%
E2Ms x 5 Sets
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WOD - Part A - 4 Sets
2 Min AMRAP w/ 1 Min Rest - pick up where you left off
3-6-9-12-15-etc…
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
Push Ups L1, HSPUs L2&L3
Part B
3 Sets - 2 Min AMRAP w/ 1 Min Rest
Bike / Row / Ski for Calories

WOD 09/21/2021

9/20/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Push Ups
10 Air Squats
15 Jumping Jacks
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WOD - Part A
For time:
12 Wall Walks
100 Double Unders
12 Wall Walks
Part B
8 Sets @ Blistering Pace /90-95% - E3Ms
8 Calorie Sprint Assault Bike L1, 10 Calorie L2, 12 Calorie L3
5 Burpees
5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3

WOD 09/20/2021

9/19/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups - 5 Deadlifts - 5 Hang Power Snatch
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Strength/Lift #1: 1 Squat Clean and Jerk @ 75%
E30s x 12 Sets
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Strength/Lift #2: Pause Front Squats
5 Reps, 4 Reps, 3 Reps
*2 second pause on bottom of each Rep
*Loading based on feel. Work up to something heavy for the last set of 3.
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WOD: Part A - For time
5 Rounds
Run 200 Meters
20 Knee Raise L1, 10 T2B L2, 20 T2B L3
Part B - For time:
9-6-3
Squat Snatch* - 65/45 L1 95/65 L2, 135/95 L3
Pull Ups L1, C2B Pull Ups L3, Muscle Ups L3
*If you don't have a great full snatch yet, you may "pwr."

WOD 09/18/2021

9/17/2021

Saturday Class Time at 8 AM
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Partner Workout - Split as you wish
40 Min AMRAP
80 Calorie Bike / Row / Ski
70 Ab Mat Sit Ups
60 Push Ups
50 Air Squats
40 Pull Ups
30 Alternating Lunge Steps (each leg)
20 Box Jumps - 24/20
*Once you run through it - start back up at the top
**One partner works at a time

WOD 09/17/2021

9/16/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
6 Empty Bar Hang Power Snatch
6 Empty Bar Hang Squat Snatch
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Strength/Lift: 2 Squat Snatch @75-85% - E2M x 5 sets
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WOD: Part A
For time
500 Meter Row / Ski / Bike
30 Back Squats 135/95
500 Meter Row / Ski / Bike
Part B
For time
75 Power Snatch - 75/55

WOD 09/16/2021

9/15/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Assault Bike
10 Empty Bar Shoulder Press
5 Burpees
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Strength/Lift #1: Shoulder Press E2Ms
5 Reps @ 75-85%
4 Reps @ 75-85%
3 Reps @ 75-85%
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Strength/Lift #2: 1 Behind the Neck Split Jerk - 65-75% - EMOM x 8
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WOD: 15 Min AMRAP
15 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3
15 Bar Facing Burpees
15 T2B