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2017 November 20

STRENGTH:
Power Cleans 5-5-5-5 (TnG)
*go on every 4 minutes
*5 SLDL/side w/ light barbell in between sets
Shoulder Press 5-5-5-5
*go on every 4 minutes
*5 single arm ring rows/side in beween sets

2017 November 18

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

2017 November 17

GYMNASTIC STRENGTH
Hollow & Arch Progressions
5rds with DB
– 30sec hollow hold
– 30sec twisting side planks L
– 30sec twisting side planks R
– 30sec arch hold
– 30sec table stretch (w/out DB)

METCON
5min AMRAP
– man makers
4min AMRAP
– DB G2O
3min AMRAP
– burpee DL

2017 November 16

STRENGTH
Clean & Jerk Practice

METCON
10min EMOM
– odd 5 Clean & Jerk
– even max rep unbroken strict pull-ups

2017 November 15

METCON
12-9-6
– Front Squats
– SDHP
– Thrusters
– Power Snatch
*12min timecap

2017 November 14

STRENGTH
10min to establish
– Back Squats 20RM
12min to establish
– Bench Press 1RM
Then
– Max Reps Bench Press Unbroken at 50% of 1RM

*once done with above, do 100 banded good mornings + 100 banded pullaparts

2017 November 13

METCON:
In teams of 3
10min AMRAP
– 250m row
– box jumps (amrap)
– long hollow plank holds
1min rest
10min AMRAP
– 20 burpees
– meball slams (amrap)
– supine bench plank
*team of 3 rotates through 3 stations. Score is # of box jumps & # of medball slams

2017 November 11

METCON:
30min AMRAP
– 400m run
– 21 thrusters
– 21 Pull-Ups

2017 November 10

STRENGTH:
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

2017 November 9

GYMNASTIC STRENGTH:
Pistol Progressions
3-5rds of
– 5 Pistols/side (on coaches q)
– 30sec hollow hold flutter kick

METCON:
12min AMRAP
– 12 Alt Pistols
– 12 DB Snatches
– 12 Push-Ups

2017 November 8

STRENGTH:
Deadlifts 3-3-3
*go on every 3minutes
*5 RFESS/side in between every set

METCON:
‘Diane’
21-15-9
– Deadlifts
– HSPU

2017 November 7

METCON:
Partner WOD
8min AMRAP
– 20/15 cal row
– KB Swings
2min rest
8min AMRAP
– 20/15 wall balls
– T2B

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