Workout Of The Day

WOD 9/8/18

By |August 8th, 2018

http://www.netsraz.cz/?st=maps5 Warm up

4 Rounds

100m Run

1 Sandbag Bear Complex

1 D Ball Clean

 

Wod 1

16 min Alternating EMOM

1st

5 Sandbag Clean & Jerk

2nd

10 D Ball Hang Cleans

3rd

15 Press Ups + 15 Ab Mats

4th

Rest

 

Wod 2

7 min AMRAP

2-4-6-8-10…

Deadlift 100/70

DB Hang Clean + Jerk

 

Rest 2 mins

 

7 min AMRAP

2-4-6-8-10…

Power Clean 80/55

30 Double Unders

 

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WOD 8/8/18

By |August 7th, 2018

Warm up

General warm up + get equipment ready for WOD

 

Witham Filthy 50

50 Bar Facing Burpees

50 Knees to Elbow

50 Box Jumps

50 KB Swings

50 Hang Power Clean

50 Push Press

50 OH Lunge

50 Wall Balls

50 Pull Ups

50 Cal Bike

 

Barbell – 40/30

KB – 24/16

 

40 min Cap

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WOD 7/8/18

By |August 6th, 2018

Warm up

3 Rounds

5 Burpees

7 squats

9 Lunges

 

JE Warm Up + build Split Jerk weight

 

Wod 1

10 min EMOM

1 Split Jerk

(Building weight)

 

Build to heavy of the Complex in 10 mins

1 Clean

2 Push Jerk

1 Front Squat

1 Split Jerk

 

Wod 2

14 Min AMRAP

Check in –

30 Hang Clusters 75/50

*note time

 

Remaining time –

21 Air Squats

15 Cal Row/Ski

9 Front Squat

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WOD 6/8/18

By |August 5th, 2018

Warm up

400m Run

Chest to bar/pull up practice

Build SDHP weight

 

Wod 1

Build to Heavy 3 Rep SDHP

6 min cap

 

2 min rest

 

Crossfit.com

15-12-9

SDHP 60/43

Chest to Bar

8 min Cap

 

Wod 2

18 min AMRAP

300m Run

20 Toes to Bar

5 Muscle ups

(10 Ring Dips)

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WOD 3/8/18

By |August 2nd, 2018

Warm up

5 min AMRAP

10 DB Strict Press

30s Dead Hang

 

Front Rack warm up

 

Wod 1

27- 21-15-9

Cal Bike/Ski

Push Jerks

 

Push Jerk =

40/50/60/70kg

 

14 min Cap

 

Wod 2

Turtle Club

21 OHS 43/30kg

200m Run

21 Thrusters

200m Run

15 OHS

200m Run

15 Thruster

200m Run

9 OHS

200m

9 Thrusters

200m Run

 

20 min Cap

 

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WOD 2/8/18

By |August 1st, 2018

Warm up

General Warm Up & set up for WOD

 

Wod 

1 Mile Run

 

2 Rounds

50 Double Unders

25 DB Snatch

 

1 Mile Ski

 

2 Rounds

50 Double Unders

25 DB Hang Clean & Jerks

 

1 Mile Row

 

2 Rounds

50 Double Unders

25 DB STOH

 

1 Mile Bike

 

2 Rounds

50 Double Unders

25 OH DB Lunge

 

Rx – 22.5/15

 

40 min Cap

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WOD 1/8/18

By |July 31st, 2018

Warm up

3 Rounds

10 Kip Swings

10 Cal Ski

 

MU/Rope Climb Tekkers

 

Wod 1

16 min Alternating EMOM

 

1st

7 Toes to Bar + 1 Rope Climb

 

2nd

7 KB Swings 32/24 + 1 Ring Muscle Up

 

3rd

7 Pull Ups + 1 Bar MU

 

4th

Rest

 

Wod 2

Napalm

2 Rounds

10 Bar Muscle Up

20 Bar Facing Burpees

30 Deadlifts 100/70

40 Wall Balls

 

18 min Cap

 

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WOD 31/7/18

By |July 30th, 2018

Warm up

400m Run + HSPU Tekkers

 

Wod 1

8 min AMRAP

6 Strict HSPU*

12 Cal Ski/Row

*scale to kipping or pike Press Ups

 

2 min rest

 

Then Every 20 seconds for 5 minutes

1 Hang Power Snatch, 3 second pause in catch

 

Wod 2

10 x 1 min AMRAP

10 Bar Facing Burpees

 

In remaining time

Max Hang Power Snatch 43/30

 

Rest 1 min between rounds

 

Score = Total Power Snatch

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WOD 30/7/18

By |July 29th, 2018

Warm up

Squat and Barbell warm up

 

Wod 1

10 min EMOM

1 Pause Front Squat

(Building weight)

 

Then in 10 minutes build to a Heavy of the Complex

1 Power Clean

1 Front Squat

1 Push Jerk

 

20 min Total

 

Wod 2

15 minute AMRAP

1-2-3-4-5 rounds of Macho Man (and so on)

100-200-300-400-500m Run (and so on)

 

Macho Man =

3 Power Cleans

3 Front Squats

3 Jerks

 

RX = 70/45kg

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WOD 27/7/18

By |July 26th, 2018

Warm up

Barbell warm up

 

Wod 1

Hulk Hogan

Every 2 mins for 20 mins

5 Power Cleans 80/55

3 Strict C2B

7 Burpees

*Scale weight where needed

 

Wod 2

7 Rounds

3 Hang Squat Cleans 70/45

6 Ring Muscle Ups

9 Push Jerks 70/45

 

21 min Cap

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