Archive for the WOD Category

One-arm OH Fun

1) Partner WOD (25 min)
200ft 1 arm OH Walking Lunge (50/35)
150 Double Unders
50 Pull-ups
150 Double Unders
200ft 1 arm OH Walking Lunge

*All reps are accumulative

2) AP:
Farmer Carry 1000ft

Saturday Class: Simple and Straightforward…

3o Minutes to Complete:

5 Rounds
21 Air Squats
18 Hang Clean; 95/65
15 Push Press; 95/65
12 Thrusters; 95/65
9 Burpees

Competitors Class: Get it done!

1) Snatch

A (Primer/Accessory) – 5 sets of
Snatch Pull + Muscle Sn. + OHS

B – Complete:
3×3 @ 75%, 2×3 @ 80%

2) For Time:
300 DU
2K Row
100 Wall Balls (30/20)

3) Run:
4k Run, increased pace compared to last week

4) Strength/Accessory
5 Rounds
60 sec D-ball Hold
60 sec Static Kb/bb Farmer Hold

Burpee Broad Jumps

1) Tempo Back Squats
6-6-4-4-4
Note: 4 sec descent, explosive on the ascent

2) WOD
AMRAP 12
20 KBS (32/24)
50ft Burpee Broad Jumps

***Post your results on the whiteboard***

3) AP:
Cal Row 50-40-30-20-10
2 min rest in between sets

Kipping Pull-ups

1) Skill: Kipping Pull-up
Every 90 sec (5 Rounds)
A – 10 Kipping or Butterfly Pull-ups
B – 10 Kip Swings + 7 Jumping Pull-ups or Strict Pull-ups
C – 10 Kip Swings + 7 Supine Pull-ups

Choose a progression based on your skill level with the Kipping Pull-up.
A – Use this progression if you have kipping pull-ups even if you have 2-3 at a time. Also, this progression can be used to work on butterfly pull-ups.
B – This progression would best suit you if you are close to a kipping pull-up and you have you have the strength to do jumping pull-ups. Here you will continue to work on your pulling strength and as well on the kipping technique for the kipping pull-up.
C – Final progression is designed to build upper body strength in order to complete a jumping pull-up or strict pull-up. Adjust the placement of your feet in order to increase/decrease the difficulty level of the supine pull-up.

2) WOD
AMRAP 10
15 V-sits
60 Double Unders

3) AP:
5x100ft Sled Pull

Barbell Cycling

1) Skill/Lift (8-10 min):

Accumulate 25 Power Snatches (Not for time)

Advanced – Power Snatch (Floor) *Work on cycling
Intermediate/Beginner – Hang or Hi Hang Power Snatch *Focus on positioning

Note: Build to your workout weight throughout the 25 power snatches.

2) WOD (16 min cap)
Five rounds for time of:
15 Power Snatch (75/55)
20 Wallballs (20/14)

*Use your progression from the lift/skill for the workout.

***Post your results on the whiteboard***

3) AP:
Banded Prayer Stretch
https://www.youtube.com/watch?v=yZemsRbaLSI

Double WOD Returns

1) Double WOD (30 min)
WOD 1 – For Time

0:00 – 15:00 min
5 Rounds
60 Double-Unders or 120 singles
16 Dual Front DB/KB Lunges (50/35) (24/16)

Rest 15:00 – 18:00 min

WOD 2 – For Time
18:00 – 30:00 min
30 Burpee Bar Muscle-ups

2) AP:
Accumulate 40 Pistols

Burpee Love

1) Lift/Skill
Advanced – 2 Low Hang Cleans + 1 Halt Clean (Slow ascent + Pause above knee)
Intermediate – 2 Low Hang Power Cleans + 1 Power Halt Clean (Slow ascent + Pause above knee)
Beginner – 3 Hang Power Cleans

Halt Clean – 3 sec ascent from the ground to the hang position (above knee). Then pause in the hang for 2 sec before completing your clean.

2) WOD
AMRAP 10
8 Deadlifts (275/185)
2-4-6-8-10.. Bar Facing Burpees

*Every round increase your bar facing burpees by 2 reps

3) AP:
6 x Suicide Sprints (25ft increments) at 100% effort
Rest 1:1

Partner Hero WOD

1) Partner Hero WOD (30 min)

“Wilmot”
6 Rounds For Time
50 Air Squats
25 Ring Dips

*Partner 2 must be in the top of their plank (arms extended) while partner 1 works

2) AP:
6 sets of 200ft sprints

Saturday Class: OH Lunges…

30 Min TL
33-27-21-15-9
Box Jumps; 24-27-30-33-36 / 20-22-24-26-28
OH Walking Lunge (Steps: 17-14-11-8-5); 45/25
Burpees
OH Walking Lunge (Steps: 16-13-10-7-4); 45/25
KB Swing; 32/24

*Each Round Box Jump Height Increases
*OH Walking Lunge Reps are Split into 2 Sets
* 1/2 Before and After the Burpees

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