Blog/WOD

Wednesday 5.31

Pre:

Deadlift (5@60%, 5@65%, 5@70%, 5@75%, 5@80% )
Score is heaviest completed set

L2:

Metcon (Time)
Run 200m
10 Deadlifts 225/155
10 HSPU
Rest 2:00
x4

L1:

Run 200m
10 Deadlifts 185/135
10 HSPU w/ 1 abmat
Rest 2:00
x4

Tuesday 5.30

Pre:

Push Jerk (1RM or 5×3 at moderate weight)

L2:

30/25 Cal Bike
20 Burpee Box Jump Overs (30/24)
10 Clean and Jerks (135/95)

10 minute time cap

L1:

30/25 Cal Row
20 Burpee Box Jump Overs (24/20)
10 Clean and Jerks (95/65)

10 minute time cap

Friday 5.26

L1:

2 person partner workout for time
One person works while the other person rests
100 Toes to Eye Level
200m run with sandbag (60/40) switch with partner as needed
75 box jumps 24/20 switch every 5 reps
200m run with sandbag
50 tire flips (d-balls for south gym)
200m run with sandbag
10 rope climbs
400m run (no sandbag, woo hoo!)
1 chest bump with partner to cash out

L2:

2 person partner workout for time
One person works while the other person rests
100 Toes to bar
200m run with sandbag (80/60) switch with partner as needed
75 box jumps 24/20 switch every 5 reps
200m run with sandbag
50 tire flips (d-balls for south gym)
200m run with sandbag
10 rope climbs
400m run (no sandbag, woo hoo!)
1 chest bump with partner to cash out

Wednesday 5.24

Pre:

Bench Press (4×8 -65-75%)

L1:

16 min emom
1) Row for calories (12/10)
2) 8 burpees
3) 20 hollow body rocks
4) 15 KB swings (24/16)

L2:

16 min emom
1) Row for calories (15/12)
2) 12 burpees
3) 20 hollow body rocks
4) 15 KB swings (32/24)

Tuesday 5.23

Pre:

15 minutes of hip/shoulder mobility + double -under review.

L1:

20 min amrap
10 pull-ups
20 wall-balls 20/14lbs
15 double-unders

L2:

20 minute amrap
10 CTB
20 wall-balls 30/20lbs
30 double-unders

Monday 5.22

Pre:

Warm up- Focus on clean and jerk/STO mechanics, and hamstring/hip mobility for running.
Metcon- 12 minute EMOM of 2 C&J
Build weight every couple of minutes working up to 70-80% of 1RM

L1:

4 rds for time
10 power clean and jerk 95/65
200m run or row

L2:

4 rds for time
10 power clean and jerk 135/95lbs
200m run

Friday 5.19

L2:

With a partner
200 dus as a team (does not need to be equal, alternate who is working)
100 wall-ball to partner -pass, catch with hands not with face 🙂
100 box jump overs – switch every 5, STEP-UPS OK
100 kb swings – DON’T DROP THE KETTLE BELLS 32/24kg
100 cal bike

L1:

With a partner
80 dus as a team (does not need to be equal, alternate who is working)
80 wall-ball to partner -pass, catch with hands not with face 🙂
80 box jump overs – switch every 5, STEP-UPS OK
80 kb swings – DON’T DROP THE KETTLE BELLS 24/26kg
80 cal row

Thursday 5.18

L1:

5 rds
400m run or row
10 pull-ups
20 push-ups
30 squats

rest 2:00

L2:

3 rds
800m run or row
20 pull-ups
40 push-ups
60 squats

rest 3:00

Rx + is with 20/14lb wt vest. (Bring your own if you have it; we don’t have many)

Wednesday 5.17

All:

Metcon (No Measure)
28 min EMOM
1) 20 sit-ups (or 15 ghd sit-ups)
2) 30 shoulder taps in plank position
3) 6 rotational slam ball throws each side (don’t use wall balls)
4) 100 ft bottoms up KB walk each arm (alternate hands every 50 ft)

10 mins shoulder prep before; 10 mins mobility after.

Tuesday 5.16

Pre-WOD:

10 min EMOM
1) 6 DL
2) 2 Hang power clean

Start light, build to working wt.

L2:

4 rds
15 DL 185/125lbs
10 lateral burpees over bar
5 Hang power cleans 185/125

L1:

4 rds
15 DL 115/75lbs
10 lateral burpees over bar
5 Hang power cleans 115/75lbs

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