WOD Blog

WOD 07/19/2018

7/18/2018

Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Full Snatch - 5 x 1 Rep @ 75% - E3M
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Lift: Sumo Deadlift - 4 x 3 Reps - E3M - build up
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WOD: 3 Min AMRAP w/ 2 Min Rest x 3 Sets
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Ring Rows L1, 6 Chest 2 Bar Pull Ups L2, 6 Bar Muscle Ups L3
9 Air Squats L1, 9 Jumping Air Squats - L2, 9 Pistols - L3

WOD 07/18/2018

7/17/2018

Long Duration Cardio
12K Row
Every 2K - Run 200 Meters w/ Sandbag 50/35
*Start off with Sandbag Run and end on Rower
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Looking to build strength for doing rope climbs and legless rope climbs? Here's some great scaling movements. Side benefit...this will help with your strict pullups as well.

WOD 07/17/2018

7/16/2018

Skill: Handstand Holds or Walks
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Lift: Warm up 2-3 Sets then right into work sets
Push Press - 4 x 10 Reps - E3M - build up
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WOD: 10 Min AMRAP
20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3
12 Alt DB Snatch (from floor) 35/20 L1, 50/35 L2, 70/50 L3
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Extra Credit:
400 Meter Run
rest 1:1
400 Meter Run

WOD 07/16/2018

7/15/2018

Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Lift: Warm up 2-3 Sets then right into work sets
Squat Clean and Jerk - 5 x 1 Rep @ 75% - E3M
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Lift: Warm up - 2-3 Sets then right into work sets
Front Squat - 4 x 5 Reps - E3M - build up
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
4 Front Squats Squats - same
8/6 Calorie Assault Bike SPRINT!

WOD 07/14/2018

7/13/2018

Early class time for tomorrow, Saturday the 14th at 7:45 AM. I need to be out the door no later than 8:45.
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"Saman"
8 Rounds For Time
13 Deadlifts 185/125
17 Wallballs 20/14
400 M Run

WOD 07/13/2018

7/12/2018

Lift: Bench Press - 4 x 8 Reps - E3M - build up
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Skill: Double Unders
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WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternating DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1, Toes 2 Bar L2/L3
x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3
*Move up the ladder as high as possible in 12 mins

WOD 07/12/2018

7/11/2018

Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Full Snatch - 3 x 3 Reps @ 70% - E3M
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Lift: Deadlift - 4 x 3 Reps - E3M
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
4 Overhead Squats - same
8/6 Calorie Assault Bike SPRINT!

WOD 07/11/2018

7/10/2018

WOD: Part A - 3 Rounds
3 Min Cal Row
2 Min Burpee Box Jump Overs - 20/14 L1, 24/20 L2/L3
1 Min Cal Bike
*Rest 2 Mins between each round
*8 Min Rest
Part B
Every 4 Mins x 3
400 Meter Run for time - faster you go the longer you get to rest

WOD 07/08/2018

7/9/2018

Skill: OTM for 6 Mins
5 Deficit HSPUs (10”) Parallettes
5 Muscle Ups
or
OTM for 6 Mins
5 HSPUs
5 Chest 2 Ring Pull Ups
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Lift: Warm up - 2-3 Sets then right into work sets
Strict Press - 4 x 10 Reps - E3M
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WOD: 10 Min AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
or
10 Min AMRAP
“Mary”
5 HSPUs
10 Alternating Pistols
15 Pull Ups

WOD 07/09/2018

7/8/2018

Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Lift: Warm up 2-3 Sets then right into work sets
Full Clean and Jerk - 3 x 3 Reps @ 70% - E3M
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Lift: Warm up 2-3 Sets then right into work sets
Back Squat - 4 x 5 Reps - E3M
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WOD: 5-4-3-2-1
Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3
Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs - L3, L2