Archive for WOD

December 14, 2019

WOD: 121914

Metcon (AMRAP – Reps)
5 min AMRAP
600 m run
1 rd of C2B Cindy
amrap clean & jerks (135/95)
**REST 5 minutes
5 min AMRAP
400 m run
2 rds of C2B Cindy
amrap clean & jerks (155/105)
**REST 5 minutes
5 min AMRAP
200 m run
3 rds of C2B Cindy
amrap clean& jerks (185/125)

December 13, 2019

WOD: 121913

Tempo Front Squats (Weight)
9 min EMOM
1 Tempo Front Squat
Tempo:
3 second down
3 second pause at the bottom
3 second stand
Metcon (Time)
30-20-10
Cal Row
DB Box Step Up (50/35)(24"/20")
then…
10-20-30
Alternating DB Snatch (50/35)
Wallballs (20/14)

December 12, 2019

WOD: 121912

Strict Gymnastics (Max reps)
0:00-5:00
3 deficit strict hspu
:15 second hanging L-Sit
**Scale HSPU= Deficit Push-up
5:00-10:00
3 dead stop handstand push-ups
6 strict TTB
**Scale- HSPU= L-sit DB Shoulder Press
**Scale TTB= Strict V-ups
10:00-15:00
3 strict tempo pull-ups (3 sec up, 3 sec down)
:15 sec freestanding handstand practice
**Scale – handstand hold- use the wall as needed
Auxiliary/Accessory Work (Weight)
4 sets for Quality
16 weighted sit-ups
12 RDL’s
8 pausing BB Rows
*rest 2 minutes between sets
*Post loads

December 11, 2019

WOD: 121911

Push Press (Weight)
4 x 6 @ 90-100% of 10 RM
*Rest 2 min. between sets
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
60 double unders
30/21 Cal Assault Bike
10 Thrusters (135/95)
*RX+ 155/105

December 10, 2019

WOD: 121910

Metcon (AMRAP – Rounds and Reps)
"Lead Foot" (CompTrain)
4 min AMRAP
27/21 Cal Row
27 Burpees
27 C2B Pull-ups
**Rest 4 minutes
4 min AMRAP
21/15 Cal Row
21 Burpees
21 TTB
**Rest 4 minutes
15/9 Cal Row
15 Burpees
15 Pull-ups

December 9, 2019

WOD: 121909

Back Squat Wave Week 2 (Weight)
Wave 1:
6 @ 73%
4 @ 79%
2 @ 85%
Rest 3 minutes
Wave 2:
6 @ 79%
4 @ 85%
2 @ 91%
Rest 3 minutes
Wave 3:
6 @ 85%
4 @ 91%
2 @ 97%
**Use 5 RM back squat for %
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
6 power snatches (95/65)
9 OHS (95/65)
12 box jumps (24"/20")

December 7, 2019

WOD: 121907

Metcon (Time)
Team of 3
4 RFT (30 min CAP)
75/60 Cal Assault Bike
60 TTB
45 Power Cleans
30 Power Snatches

RX: RX+
Round 1 – 95/65# 115/85
Round 2 – 115/85# 135/95
Round 3 – 135/95# 155/105
Round 4 – 155/105# 175/115

December 6, 2019

WOD: 121906

Pausing Front Squats (Weight)
9 min EMOM
1 Tempo Front Squat
***Tempo:
***3 sec down
3 sec bottom pause
3 sec stand
Metcon (AMRAP – Rounds and Reps)
w/ Partner
24 min AMRAP
100 m run
1 burpee box jump
100 m run
2 burpee box jump
100 m run
3 burpee box jump
*repeat
Box Height – 24"/20"
**P1 does 100 m then burpee then P2 goes and so on.

December 5, 2019

WOD: 121905

Gymnastic Skill Session (Max reps)
0:00-5:00
:20 sec. wall-facing handstand hold
2 strict ring mu’s (or strict banded / progression mu’s)
5:00-10:00
1 strict C2B pull-up + 15′ handstand walk (or 1 trip around the world on box)
2 strict C2B pull-ups + 15′ handstand walk or box progression
3 strict C2B pull-ups + 15′ handstand walk or box progression
10:00-15:00
25 double unders
:15 second L-Sit
5 Tempo ring rows

Dont’ get caught up in how many rounds you can get. Challenge yourself each 5 minute segment to get better at your gymnastics skills
Metcon (Time)
3 sets
15/12 cal ski erg
50′ SB Carry (100/70#) Walking Forward
50′ SB Carry – Walking Backwards
Rest 2 min between sets

December 4, 2019

WOD: 121904

Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
Buy In: 700 m row
7 squat cleans (95/65)
25 double unders

Rest 5 min

5 min AMRAP
Buy In: 500 m row
5 squat cleans (115/85)
25 double unders

Rest 5 minutes

5 min AMRAP
Buy In: 300 m row
3 squat cleans (135/95)
25 double unders

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