Archive for WOD – Page 3

June 20, 2020

WOD: 062020

Warm-up
WOD – 10:00 am Outside @ Haywood Sports & Fitness Turf
Warm-up:
Run Warmup
200 Meter Easy Jog

30 Seconds
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Slow Air Squats

20 Seconds (Light Dumbbell)
Farmers Carry (Right)
Jumping Air Squats
Farmers Carry (Left)
Dumbbell Goblet Squats
Strict Press (Left)
Jumping Dumbbell Goblet Squats
Strict Press (Right

Metcon (Time)
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run
Overtime (Weight)
For Time:
100 Meter Single Dumbbell Front Walking Lunge

On the Minute [Starting at 0:00]:
4 Alternating Single Dumbbell Squat Cleans

June 19, 2020

WOD: 062019

Warm-up
30 Seconds Each
Single Unders
Active Spidermans
Mountain Climbers
Single Unders
Frog Hops
Active Samson
Single Unders
Inchworms to Push-up
Slow Burpees
*Single Dumbbell Warmup (Light Weight)
20 Seconds Each Side
Deadlifts
High Pulls
Lateral Hops Over Dumbbell
Russian Swings
Strict Press
Metcon (AMRAP – Rounds and Reps)
WOD:
AMRAP 15:
20 Alternating Dumbbell Power Snatches (50/35)
40 Double Unders
20 Burpees
40 Double Unders
Overtime (Max reps)
3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

June 18, 2020

WOD: 062018

Warm-up
30 Seconds Each
Active Spidermans
Alternating Bird Dogs
Active Samson
Shoulder Taps
Down Dog
Front Plank

Single Dumbbell Warmup (Light Weight)
20 Seconds Each
Farmers Carry (Right)
Strict Press (Right)
Farmers Carry (Left)
Strict Press (Left)
Overhead Carry (Right)
Push Press (Right)
Overhead Carry (Left)
Push Press (Left)

Metcon (Time)
WOD:
50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang

June 17, 2020

WOD: 062017

Warm-up
25 Seconds Each (With Light Dumbbell)
Slow Air Squats
Single Dumbbell Romanian Deadlifts (Each Side)
Slow Air Squats
Single Dumbbell Russian Swings (Each Side)
Slow Air Squats
Single Dumbbell Strict Presses (Each Side)

Push-up to Down Dog
Single Dumbbell Push Press (Each Side)
Push-up to Down Dog
Single Dumbbell Goblet Squats
Push-up to Down Dog
Single Dumbbell Front Squats (Each Side
then…
5 Pausing Air Squats (2 Sec in Bottom)
5 Air Squats
15 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups
15 Second Push-up Plank Hold
3-5 Push-ups

Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement (50’s/35’s)

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters
**For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate dumbbell reps
**BB sub – 135/95

Overtime (Max reps)
Midline
3 Giant Sets:
10 Rower Pike-ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets

June 16, 2020

WOD: 062016

Warm-up
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
then…
Movement Prep
With Lighter Weight:
4 Frog Hops Video
4 DB Deadlifts (Touch One Bell)
4 Burpees
4 DB Deadlifts (Touch Both Bells)
4 DB Burpees
Metcon (Time)
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)
*Watch video in email for DB Burpee
Overtime (Max reps)
Handstand Walk Practice
5 Rounds Not For Score:
2 Minute Recovery Bike
2 Minute Handstand Walk Practice

June 15, 2020

WOD: 062015

Warm-up
30 Seconds Each
Single Unders
Active Samson + Air Squats
Single Unders
Lateral Squats
Single Unders
Slow Air Squats
Single Unders
Jumping Air Squats

Single Dumbbell Warmup
With Light Weight:
20 Seconds Strict Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Push Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Overhead Quarter Squats (Each Side)

Metcon (Time)
WOD
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats (50/35)

*Or Complete w/ Barbell -75/55#

ALternate DB’s however you like (ex 3 right hand, 3 left hand, or 8 right hand/7 left hand and so on…
Overtime (Weight)
Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets

June 13, 2020

WOD: 062013

Warm-up
WARM UP:
Laying Turf Down outside at the Gym.
Be there at 10:00 if you can help!!
Metcon (Time)
WOD
5 Giant Sets:
20 Good-mornings
15 Plank-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups

Rest 1 Minute Between Rounds

June 12, 2020

WOD: 062012

Warm-up
Warm-up:
30 Seconds
Single Unders
Lateral Squats
Single DB Row (Holding Both Bells)
Single Unders
Pausing Air Squats
Single Arm Row (30 Sec Each Side)
Single Unders
Dumbbell Goblet Squats (Light Weight)
Single Arm Plank Row (30 Seconds Each Side
then…
With Lighter Weights:
4 Double Dumbbell Deadlifts
4 Double Dumbbell Front Squats
4 Double Dumbbell Hang Squat Cleans
4 Double Dumbbell Squat Cleans
Metcon (Time)
WOD:
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (

June 11, 2020

WOD: 062011

Warm-up
Outside WOD @ HSAF (Haywood Sports And Fitness) 5:30 PM
See you there!!!
Warm-up
30 Seconds Each
Alternating Bird Dogs
Front Plank
Shoulder Taps
Down Dog
Inchworm to Push-ups
Arch Hold

Single Dumbbell Warmup
5 Reps Each Side:
Romanian Deadlifts
Bent Over Rows
Russian Swings
Hang Power Cleans
Strict Press

Metcon (AMRAP – Reps)
WOD:
8 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-ups
:10 Seconds Rest

June 10, 2020

WOD: 062010

Warm-up
*3 Rounds
30 Seconds Active Spidermans
30 Seconds Glute Bridges
*2 Rounds
30 Seconds Lateral Squats Video
30 Seconds Single Leg Glute Bridges
Right Leg in Round 1, Left Leg in Round 2
*1 Round
1 Minute Line Hops
1 Minute Glute Bridge Walkout
then…
1 Round
With Lighter Weights:
5 Double Dumbbell Thrusters
5 Double Dumbbell Power Cleans
5 Over-and-Back Dumbbell Hops
5 Double Dumbbell Push Presses
5 Burpees
Metcon (AMRAP – Reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest
Overtime (Max reps)
NOT For Time
40 Dumbbell Close Grip Floor Presses
60 Banded Pull Aparts
80 Banded Push Downs

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