Category Archives: W.O.D

Wednesday, 17 Oct 2018

Split Jerk
Build to a 1RM

Conditioning
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Tuesday, 16 Oct 2018

Conditioning
AMRAP 5:
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round

Conditioning
21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run

Recovery Bike
20 Minute Light Bike

On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

Monday, 8 Oct 2018

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (63-65-67-69-72)

Back Squat
3 Sets of 9 (76-80-84)

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

Wednesday, 3 Oct 2018

Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between

Tuesday, 25 Sept 2018

“Two Tone”
30-20-10:
Hang Power Clean (115/80)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row

Women complete (21-15-9, 9-15-21) on machines

Strict Gymnastics
AMRAP 7:

5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold

Midline
4 Rounds:

:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold

Monday, 24 Sept 2018

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
Minutes 12-13-14: 1 Squat Snatch (84-86-88%)

Snatch Tempo Pull
6×1 (77-80-83-86-86-86)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3×9 (70-74-78%)

Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Ches to Bar Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Wednesday, 12 Sept 2018

Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

SATURDAY,  16 Dec 2017

1. Conditioning
AMRAP 25:
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (75/55)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (95/65)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (135/95)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (165/110)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (185/125)