WOD’s

  • 9/26/20

    Strength

    • 5 x 3 thruster

    WOD

    • For Time (Teams of 2)
      • 800m relay run
      • 50 thrusters (95/65)
      • 50 bar over burpees
      • 400m relay run
      • 30 thrusters
      • 30 bar over burpees
      • 200m relay run
      • 20 thrusters
      • 20 bar over burpees
  • 9/25/20

    Warm Up

    • 10 med ball cleans
    • 12 box jumps
    • sprint dynamics
    • burgener warm-up

    Strength

    • 5 x 2 power clean

    WOD

    • For Time (14 min cap)
      • Performance
        • 15 power cleans (155/105)
        • 600m run
        • 10 power cleans (185/125)
        • 400m run
        • 5 power cleans (225/155)
        • 200m run
      • Fitness
        • 15 power cleans (135/95)
        • 400m run
        • 10 power cleans (155/105)
        • 200m run
        • 5 power cleans (175/115)
        • 100m run
    • Body Armor
      • 1 min of plank
      • 1 min of left side plank
      • 1 min of right side plank
      • 1 min of hollow rock
  • 9/23/20

    Warm Up

    • 10 pvc pass through/around the world
    • 8 kip swings
    • 10 pull-ups
    • pick drill/reverse pick drill
    • 500m row

    Skill

    • pull-up progression

    WOD

    • For Time (17 min cap)
      • Performance
        • 2 rounds of:
          • 21/15 cal row
          • 4 bar MU
        • 2 rounds of:
          • 21/15 cal row
          • 8 C2B pull-ups
        • 2 rounds of:
          • 21/15 cal row
          • 16 pull-ups
      • Fitness
        • 2 rounds of:
          • 15/10 cal row
          • 4 bar MU from a box
        • 2 rounds of:
          • 15/10 cal row
          • 8 banded C2B pull-ups
        • 2 rounds of:
          • 15/10 cal row
          • 16 banded pull-ups
  • 9/22/20

    Warm Up

    • 10 squat therapy
    • 10 wall balls
    • deep squat stretches with plate
    • 12 KBS
    • sprint dynamics

    Strength

    • 5 x 1 back squat

    WOD

    • For Time (10 min cap)
      • Performance
        • 800m run
        • 25 KBS (55/35)
        • 50 air squats
      • Fitness
        • 600m run
        • 25 KBS (35/20)
        • 50 air squats
  • 9/21/20

    Warm Up

    • 10 pvc pass though/around the world
    • 4 wall walks
    • 12 v-ups
    • 10 KBS
    • 25 DU’s
    • Burgener warm up

    Strength

    • 4 x 5 strict press
    • 5 x 3 power snatch

    WOD

    • 3 rounds for time (15 min cap)
      • Performance
        • 7 power snatches (155/105)
        • 14 HSPU
        • 35 abmat sit-ups
        • 42 DU’s
      • Fitness
        • 7 power snatches (115/85)
        • 14 seated DB press
        • 35 abmat sit-ups
        • 84 single unders
  • 9/18/20

    Strength

    • 5 x 5 deadlift
    • 5 x 5 hang power C&J

    WOD

    • For time- Teams of 3 (30 min cap)
      • 120 deadlifts (155/105)
      • 600m run (3 x 200m relay)
      • 90 hang power cleans
      • 600m run
      • 60 push jerks
      • 600m run
      • 3000m row (3 x 1000m relay)
      • 60 push jerks
      • 600m run
      • 90 hang power cleans
      • 600m run
      • 120 deadlifts
  • 9/16/20

    Warm Up

    • 10 pvc pass through/around the world
    • 10 banded pull- aparts
    • 12 push-ups
    • 12 KBS
    • 350m row

    Strength

    Build to a heavy Turkish get up

    WOD

    • 5 rounds x 4 min
      • Performance
        • Min 1: max burpees
        • Min 2: max KBS (70/55)
        • Min 3: max cal row
        • Min 4: rest
        • Score is sum of lowest reps per movement
      • Fitness
        • Min 1: max burpees
        • Min 2: max KBS (35/20)
        • Min 3: max cal row
        • Min 4: rest
        • Score is sum of lowest reps per movement
  • 9/15/20

    Warm- Up

    • 10 squat therapy
    • 12 wall balls
    • 10 box jumps
    • deep squat stretches with plate

    Strength

    • 5 x 5 back squat @50-70%

    WOD

    • For Time (12 min cap)
      • Performance
        • 60 wall balls (20/14)
        • 40 box jumps (24/20)
        • 20 alt pistols
      • Fitness
        • 60 wall balls (14/10)
        • 40 box jumps (20/16)
        • 20 alt pistols with a band
    • 800m cool down run
  • 9/14/20

    Warm-up

    • 10 pvc pass through/around the world
    • 10 banded pull-aparts
    • 12 push-ups
    • 35 DU’s/70 singles

    Strength

    • 5 x 3 bench press

    WOD

    • 4 rounds each for time (14 min cap)
      • Performance
        • 50m KB (55’s/35’s) farmer carry
        • 40 DU’s
        • 12 ring push-ups
        • Rest 2 min
        • Score is slowest round
      • Fitness
        • 50m KB (35’s/20’s) farmer carry
        • 80 single unders
        • 12 push-ups
        • Rest 2 min
        • Score is slowest round
  • 9/11/20

    Warm Up

    • 10 pvc pass through/around the world
    • 10 pull-ups
    • 10 med ball cleans
    • 12 KBS
    • 4 wall walks
    • Burgener warm-up

    Strength

    • 4 x 5 power C&J
    • 4 x 5 deadlift

    WOD

    • 9/11 Memorial WOD (35 min cap)
      • Performance
        • 2001m run
        • 11 box jumps (30/24)
        • 11 thrusters (115/85)
        • 11 C2B pull-ups
        • 11 power cleans (185/115)
        • 11 HSPU
        • 11 KBS (70/55)
        • 11 TTB
        • 11 deadlifts (185/115)
        • 11 push jerks (115/85)
        • 2001m row
      • Fitness
        • 1600m run
        • 11 box jumps (24/20)
        • 11 thrusters (75/55)
        • 11 banded pull-ups or ring rows
        • 11 power cleans (135/95)
        • 11 seated KB press (35/20)
        • 11 KBS (35/20)
        • 11 knee ups or v-ups
        • 11 deadlifts (135/95)
        • 11 push jerks (75/55)
        • 1600m row