Workout Of The Day

WOD 22/8/17

By |August 21st, 2017

Warm up

7 Min Pairs AMRAP

– 10 Cal Row

– 5 Box Jumps

 

Wod 1

15 Min Alternating EMOM

– 12 Strict HSPU

(Or single arm DB strict press)

– 10 DB Snatch 22.5/15

– 8 Burpee Box Jumps

 

Wod 2

10 Rounds

35 Double Unders

9 SDHP 40/25

16 Min Cap

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WOD 21/8/17

By |August 20th, 2017

Warm up

Squat warm up + Front rack

 

Wod 1

10 Min EMOM

– 1 Back Squat 140/90

 

Rest 1 min

 

10 Min EMOM

– 1 Front Squat 120/80

 

*+10/5kg to weight used in week 1

 

Wod 2

4 Rounds

400m Run

20 Front Squats 60/40

10 Ring Muscle Ups*

 

*Scale to 2x ring rows

 

21 Min Cap

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WOD 18/8/17

By |August 17th, 2017

Warm up

– 300m Run

– Tekkers on D-Ball Clean

 

Wod 1

16 Min Alternating EMOM

– 5 D Ball Cleans*

– 15 Burpees

– 20 Wall Balls

– Rest 1 Min

 

*AHAP – alternate with someone if weight is being used

 

Scale D Ball clean to sandbag clean

 

Wod 2

3 Rounds

800m Run

40 Ab Mats

20 Thrusters 60/40

 

21 Min Time Cap

 

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WOD 17/8/17

By |August 16th, 2017

Warm up

– In teams of 2/3

3 x 10 cals on ski/bike/row

– Front Rack Mobility

 

Wod 1

20 Min EMOM

– 1 Squat Clean +

1 Hang Squat Clean

 

*Start at 50% of 1rm and increase weight every 2 mins

**Share bars if necessary

 

Wod 2

13-11-9

Power Clean 90/60

 

26-22-18

Chest to Bar*

 

*Scale to pull ups or ring rows

 

14 Min Time Cap

 

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WOD 16/8/17

By |August 15th, 2017

Warm up

5 rounds

– 5 knees to elbow

– 5 ring holds

 

– Setup for wod

 

Wod 

12 Min AMRAP

30 Double Unders

10 Toes to Bar

 

Rest 3 mins

 

9 Min AMRAP

Max Ring Dips

*200m Run every break

 

Rest 3 mins

 

12 Min AMRAP

15 Power Snatch

15 Strict Press 35/25

 

39 Min Total

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WOD 15/8/17

By |August 14th, 2017

Warm up

10-8-6-4-2

– Jump Squat

– Strict Pull Up

 

Then

– Squat Mobility

 

Wod 1

Every 3 Mins for 15 Mins

– 6 Front Squats

– 8 Back Squats

 

Both Weights at 50% of Back Squat

 

Wod 2

20 Min AMRAP

20 Box Jump Overs 24/20

15 Push Jerks 50/35

10 OHS 50/35*

 

*Scale to front squat

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WOD 14/8/17

By |August 13th, 2017

Warm up

– 300m Run

– Muscle up Tekkers

 

Wod 1

Death By

– 1 Ring Muscle up + 1 Dip

 

*Scale to ring dips

** Then change to ring rows when can no longer dip

 

*Allowed to use 2 x 1min rest period at any time

 

Wod 2

Dirty Diane

21-15-9

Deadlift 140/95

Deficit HSPU

(2x20kg plates)

 

Scale to..

 

Diane

21-15-9

Deadlift 100/60

HSPU*

 

*Scale to Press ups

 

15 Min Cap

 

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WOD 11/8/17

By |August 10th, 2017

Warm up

– In teams of 2/3

3 x 10 cals on ski/bike/row

– Front Rack Mobility

 

Wod 1

Establish

– 5rm Strict Press

– Max distance HS Walk

15 Min Cap

 

Wod 2

Games 2017 –

Triple G Chipper

100 Pull Ups

80 Ab Mats

60 Pistols

40 Cal Row/Ski

20 Push Press 75/50

 

18 Min Cap

 

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WOD 10/8/17

By |August 9th, 2017

Warm up

– 4 Rounds of 100m run/20 air squats

– Squat Mobility

 

Wod 1

14 Min Alternating EMOM

Odd Mins

– 3 Back Squat

Even Mins

– 1 Front Squats

 

Both Weights 85% of Front Squat

Wod 2

Games 2017 Muscle Up Clean Ladder

8 Rounds of

4 Muscle Ups*

2 Cleans

(Ascending every 2 rounds)

 

Male

60/80/100/120

Female

40/55/65/80

 

15 Min Time Cap

 

*Scale muscle ups to 10 dips

 

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WOD 9/8/17

By |August 8th, 2017

Warm up

– Mobilize and prep equipment for wod

 

Wod 

21-15-9

Power Snatch 60/40

Strict HSPU*

 

Rest 4 Mins

 

21-15-9

Toes to Bar**

Push Jerk 60/40

 

Rest 4 Mins

 

21-5-9

Sumo Deadlift High Pull 60/40

Burpee Box Jump Over

 

12 Min Cap on Each

 

*Scale to Kipping HSPU or Hand Release Press Ups

 

**Scale to Knees High or Ab Mat Sit Ups

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