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2017 August 18

STRENGTH:
Rope climb progression

METCON:
3rds
– 90sec rope climbs
– 90sec double unders
– 90sec wall balls
– 90sec row
– 90sec alt DB snatches

2017 August 17

STRENGTH
– Overhead Squats 3-3-3-3-3
– Snatch Grip Deadlifts 3-3-3-3-3

2017 August 16

METCON:
Partner WOD
17min AMRAP
– 60 Deadlifts
– 20 Synchronize burpee over barbell
– 60 Front Squats
– 20 Synchronize burpee over barbell
– 60 Push Press
– 20 Synchronize burpee over barbell
– max rep G2O on time remaining
*1 person working at a time on barbell movements

2017 August 15

STRENGTH
Clean & Jerk Practice

METCON
5rds
– 30sec Clean & Jerk
– 30sec rest
– 30sec T2B
– 30sec rest

2017 August 14

STRENGTH
Arch Progressions
Hollow Progressions

50 Double Unders
then
30-20-10
– Jumping Lunges w/ 6” target x2
– Pull-Ups
50 Double Unders
*10min timecap

2017 August 12

Partner WOD
10min AMRAP
– row for distance while 1 partner holds plank (switch every 250)
10min AMRAP
– run for distance while 1 partner holds weight plate overhead squat (switch every 200)
10min AMRAP
– wall balls while 1 partner hangs (switch every 20)
*reps don’t count if partner not in static position.
*If overhead squat hold is broken while partner is running, upon runners return both athletes complete 10 burpees before resuming

2017 August 11

STRENGTH:
10min to establish
– 3RM Thrusters

METCON:
5rds of
– 1min Thrusters
– 30sec rest
– 1min Bar Muscle Ups
– 30sec rest

2017 August 10

GYMNASTIC STRENGTH:
Pull-Up Progressions
15min EMOM
– 1st 20sec static chin hold
– 2nd 5/side SA Ring Row
– 3rd 5 scap pushup > pushup

METCON:
2rds of
– 2min row
– 2min bear hug lunges (use 2 plates)
– 2min farmer carry
– 2min rotational medball slam (use wall ball)

2017 August 9

STRENGTH
Clean Practice

METCON
3rds of
– 5 Power Cleans
– 5 Squat Cleans
– 10 Double Jump Burpees
*10min timecap

2017 August 8

METCON
For Time:
– 100 Double Unders
– 80 Air Squats
– 60 KB Swings
– 40 HSPU
– 20 Burpee DB Clean
*18min timecap

2017 August 7

STRENGTH
Shoulder Press 3-3-3-3-3
Push Press 2-2-2-2-2
Push Jerk 1-1-1-1-1

2017 August 5

DALLAS 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

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