Latest WODs

27/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Overhead Squat - 60% x6, 70% x6, 77.5% x6, 77.5% x6

16-22min: Snatch High Pull from Knee - 50% x6, 60% x6, 60% x 6

22-28min: Squat Snatch from Knee - 50% x3, 60% x3,  77.5% x 3

28-36min: Squat Snatch - 60% x3, 70% x3, 77.5% x 3, 77.5% x 3

*2min transition

Skill 1 (2min cycles)

38-46min: Ring Dips Practice

OR Kipping Ring Pull Ups Practice

OR Ring Muscle Ups Practice – 4 sets

46-51min: WOD Brief & Set-Up

51-60min: WOD – 12-9-6 of:

Ring Musle Ups (Scale to Ring Pull Ups)

Burpee Box Jumps – 50/60

OHS – 30/45

*9min Cap

 

26/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Jerk - 60% x3, 70% x3, 77.5% x3, 77.5% x 3

16-24min: Deadlift  -  50% x 6,60%x6 70% x6, 77.5% x6

Skill 1 (2min cycles)

24-32min: HSPU Practice

OR

Handstand Hold Practice

OR

Handstand Walk Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-60min: WOD:

Part 1 – ‘Danny’ 20min AMRAP of:

30 Box Jumps – 50/60

20 Push Press – 35/52.5

30 Pull Ups

*Rest 1min*

Part 2 – Finisher

2min AMRAP of:

10 Deadlifts – 35/52.5

5 DB Thrusters – 15/20

*23min Rolling Clock

 

 

24/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Snatch - 60% x3, 70% x3, 77.5% x3, 77.5% x3

16-26min: Squat Clean & Split Jerk - 50% x3, 60% x3, 70% x3, 77.5% x3, 77.5% x 3

26-32min: Snatch Pull - 75% x6, 75% x6, 75% x 6

*2min transition

Skill 1 (2min cycles)

34-40min: Strict Pull Ups Practice – 3 sets

Skill 2 (2min Cycles)

40-45min: Toes to Bar Practice – 5 sets

45-50min:  WOD Brief & Set-Up

50-60min: WOD – 10min AMRAP of:

5 Snatches – 35/52.5

10 Toes to Bar

15 KB Swings – 16/24

 

 

23/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Back Squat – 50% x8, 60% x 8, 70% x8, 70% x8, 70% x8

18-26min: Bench Press  - 50% x8, 60% x 8, 70% x 8, 70% x8

26-32min: One Arm Row – 3x10

Skill 1 (2min cycles)

32-40min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

Skill 2 (EMOM)

40-43min: Double Unders Practice – 3 sets

43-48min: WOD Brief & Set-Up

48-60min: WOD -  For Time:

50 Burpees to 15cm Target

40 Sit Ups

30 Cleans – 42.5/60

Max Rep HSPU

*12min Cap

 

 

21/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

8-16min: Power Clean & Split Jerk - 60% x3, 70% x3, 75% x3, 75% x3

*1min transition

Skill 1 (2min cycles)

17-25min: Ring Push Ups Practice –

OR

Ring Dips Practice -

OR

Ring Muscle Ups Practice – 4 sets

25-30min: WOD Brief & Set-Up

30-60min: WOD – 30min AMRAP in Pairs of:

20 Ring Dips

20 Cleans – 40/60

20 Bar Facing Burpees

20 Pistols

20 Deadlifts – 70/100

20m Bear Crawl

20 DB Snatches

 

 

20/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Snatch - 60% x3, 70% x3, 75% x3, 75% x3

16-22min: Snatch Pull - 75% x6, 75% x6, 75% x 6

22-30min: Push Press - 50% x6, 60% x6, 70% x6, 75% x6

*1min transition

Skill 1 (2min cycles)

31-39min: Kipping / Butterfly  / CTB Pull Ups Practice – 3 sets

OR

Bar Muscle Ups Practice – 4 sets

Skill 2 (EMOM)

39-43min: Pistols Practice – 4 sets

43-48min: WOD Brief & Set-Up

48-60min: WOD - 12min AMRAP of:

‘5 Bar Muscle Ups (scale to Pull Ups)

5 Snatches – 35/52.5

10 STO – 35/52.5

10 DB Power Cleans – 15/20

 

 

19/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Squat Clean & Split Jerk - 50% x3, 60% x3, 70% x3, 75% x3, 75% x 3

18-28min: Deadlift  - 50% x 6,60%x6 70% x6, 75% x6, 75% x 6

*1min Transition

Skill 1 (2min cycles)

29-37min: HSPU Practice

OR

Handstand Hold Practice

OR

Handstand Walk Practice – 4 sets

37-42min: WOD Brief & Set-Up

42-60min: WOD – For Time:

Run 400m

25 KB Goblet Squats – 16/24

20 Push Ups

15m Handstand Walk (Scale to Burpee Broad Jump)

10 Toes To Bar

5 Clean & Jerks – 45/70

10 Toes To Bar

15m Handstand Walk (Scale to Burpee Broad Jump)

20 Push Ups

25 KB Goblet Squats – 16/24

Run 400m

*18min Cap

 

18/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Front Squat – 60% x 6, 70% x 6, 75% x 6, 75% x6, 75% x 6

18-26min: Shoulder Press - 60% x6, 70% x6, 75% x6, 75% x 6

26-30min: Bent Row – 2x10

*2min transition

Skill 1 (2min cycles)

32-40min: Ring Dips Practice

OR

False Grip Ring Pull Ups Practice

OR Ring Muscle Ups Practice – 4 sets

40-45min: WOD Brief & Set-Up

45-60min: WOD -  For Time:

Cash-In: 30m OH Lunge – 30/42.5

3 Rounds of:

10 Bear Complex – 30/42.5

15 Box Jump Overs – 50/60

20 Wall Balls – 6/9

Cash-Out: 30m OH Lunge – 30/42.5

*15min Cap

 

17/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 6, 70% x 6, 75% x 6, 75% x6

16-22min: Snatch from Waist – 50% x3, 60% x3, 60% x 3

22-28min: Squat Snatch from Knee – 50% x3, 65% x3, 75% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 75% x3, 75% x3

*2min transition

Skill 1 (2min cycles)

38-44min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

44-48min: Toes to Bar Practice – 4 sets

48-53min: WOD Brief & Set-Up

53-60min: WOD – 12.5 – 7min 3 Rep Ascending Ladder of:

Thrusters – 30/45

 CTB Pull Ups

 

 

16/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Back Squat – 50% x8, 60% x 8, 67.5% x 8, 67.5% x8, 67.5% x8

18-26min: Bench Press  - 50% x8, 60% x 8, 67.5% x 8, 67.5% x8

26-32min:  Reverse Fly – 3x10

Skill 1 (2min cycles)

32-40min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

*1min transition

Skill 2 (EMOM)

41-44min: Double Unders Practice – 3 sets

44-49min: WOD Brief & Set-Up

49-60min: WOD –  Annie’

50-40-30-20-10 of:

Double Unders

Sit Ups

*11min Cap

 

 

14/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Power Clean  - 60% x3, 70% x3, 72.5% x3, 72.5% x3, 72.5% x 3

18-24min: Clean Pull - 72.5% x6, 72.5% x6, 72.5% x 6

*1min transition

Skills (2min Cycles)

25-33min: HSPU Practice

OR

Handstand Hold

OR

Handstand Walk Practice  - 4 sets

33-38min: WOD Brief & Set-Up

38-60min: WOD – 22min AMRAP in Pairs of:

10 Cleans – 42.5/60

20 Push Ups

30 Cal Bike / Row

40m Partner Carry

 

 

13/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Push Jerk - 60% x3, 70% x3, 72.5% x3, 72.5% x3

16-24min: Deadlift - 50% x 6, 60% x 6, 72.5% x 6, 72.5% x6

24-26min: Bent Row

EMOM – 2x10

*2min transition

Skill 1 (2min cycles)

28-36min: Ring Push Ups Practice

OR

Ring Dips Practice – 4 sets

Skill 2 (2min cycles)

36-42min: Ring Muscle Ups Practice – 3 sets

42-47min: WOD Brief & Set-Up

47-60min: WOD –  13min Rolling Clock:

*1min Cash-In – Max Distance KB Farmer’s Carry – 16/24

Then 3 x 1min max rep efforts of:

Ring Muscle Ups (Scale to TTR)

Sit Ups

Wall Balls – 6/9

Deadlift – 55/80

 

12/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Front Squat – 60% x 6, 70% x 6, 72.5% x 6, 72.5% x6

16-22min: Shoulder Press - 60% x6, 72.5% x6, 72.5% x6

Skill 1 (2min cycles)

22-30min: Kipping / Butterfly  / CTB Pull Ups Practice

OR

Bar Muscle Ups Practice – 4 sets

30-35min: WOD Brief & Set-Up

35-60min: WOD –  25min AMRAP of:

10 Thrusters – 35/52.5

15 Burpee Box Jump Overs – 50/60

20m Bear Crawl

25 KB Swings – 16/24

Run 400m

 

 

11/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Snatch - 60% x3, 70% x3,72.5% x3,

72.5% x3

16-24min: Squat Clean & Split Jerk - 50% x3, 60% x3,

70% x3, 72.5% x3

24-30min: Snatch Pull - 72.5% x6, 72.5% x6, 72.5% x 6

*2min transition

Skill 1 (2min cycles)

32-38min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

38-42min: Toes to Bar Practice – 4 sets

Skill 3 (EMOM)

42-45min: Pistols – 3 sets

45-50min: WOD Brief & Set-Up

50-60min: WOD – 5-10-15 of:

TTB

Snatch – 42.5/60

Hang Clean – 42.5/60

*10min Cap

 

 

10/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Back Squat- 50% x10, 60% x 10,

65% x 10,65% x10, 65% x 10

18-26min: Bench Press  - 50% x 10, 60% x 10,

65% x 10,65% x 10

26-32min: One Arm Row 3x10

Skill 1 (2min cycles)

32-40min: Kipping / Butterfly / CTB Pull Ups

Practice

– 4 sets

Skill 2 (EMOM)

40-43min: Double Unders Practice – 3 sets

43-48min: WOD Brief & Set-Up

48-60min: WOD – 12min EMOM of:

Odd Minutes: 30 Double Unders,

Max Rep CTB Pull Ups

Even Minutes: 10 Box Jumps,

Max Rep Clean & Jerk – 30/45

 

09/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 6, 70% x 6, 72.5% x 6, 72.5% x6

16-22min: Snatch Drop – 50% x3, 60% x3, 60% x 3

22-28min: Squat Snatch from Knee – 50% x3, 60% x3, 72.5% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 72.5% x3, 72.5% x3

*2min transition

Skill 1 (2min cycles)

38-46min: Toes through Rings Practice  

OR

Ring Muscle Ups Practice - 4 sets

46-51min: WOD Brief & Set-Up

51-60min: WOD – 3RFT of:

12 Burpees to 15cm Target

12 OHS – 30/42.5

12 DB Thrusters – 15/20

*9min Cap

 

07/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Power Clean & Push Jerk – 60% x3, 70% x3, 70% x3, 70% x3

16-22min:  Clean Pull – 70% x6, 70% x6, 70% x6

 Skill 1 (2min cycles)

22-30min: HSPU Practice

OR

Handstand Hold Practice

OR

Handstand Walk Practice – 4 sets

30-35min:  WOD Brief & Set-Up

35-60min: WOD – 25min AMRAP in Pairs of:

10 Clean & Jerks – 45/70

20m HS Walk / Burpee Broad Jump

30 DB Snatches – 15/20

40 Wall Balls – 6/9

50 Double Unders

Run 600m

 

 06/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Squat Clean – 60% x3, 70% x3, 70% x3, 70% x3

16-24min: Deadlift - 60% x 6, 70% x 6, 70% x 6, 70% x6

24-32min: Split Jerk - 50% x3, 60% x3, 70% x3, 70% x3

*2min transition

Skill 1 (2min cycles)

34-42min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 4 sets

*1min transition

Skill 2 (EMOM)

43-47min: Toes to Bar Practice

47-52min:  WOD Brief & Set-Up

52-60min:  WOD – 2RFT of:

5 Squat Cleans – 42.5/60

10 Ring Dips

15 TTB

20 Deadlifts – 42.5/60

*8min Cap

 

05/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: Front Squat – 60% x 6, 70% x 6, 70% x 6, 70% x6

16-22min: Shoulder Press – 60% x6, 70% x6, 70% x6

22-24min:  Bent Row

EMOM – 2x10

*1min transition

Skill 1 (2min cycles)

25-31min: Kipping / Butterfly  / CTB Pull Ups / Bar  Muscle Ups Practice – 3 sets

*1min transition

Skill 2 (EMOM)

32-35min: Double Unders

35-40min: WOD Brief & Set-Up  

40-60min:  WOD – 'Cindy'

20min AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

 

04/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-16min: OHS – 60% x 6, 70% x 6, 70% x 6, 70% x6

16-22min: Snatch Balance – 50% x3, 60% x3, 70% x 3

22-28min: Squat Snatch from Knee – 50% x3, 60% x3, 70% x 3

28-36min: Squat Snatch – 60% x3, 70% x3, 70% x3, 70% x3

*1min transition

Skill 1 (2min cycles)

37-43min: Strict Pull Ups Practice – 3 sets

43-48min:  WOD Brief & Set-Up  

48-60min:  WOD – 8-1 of:

Box Jumps – 50/60

Snatches – 30/45

KB Hang Cleans – 16/24 (full rep count on each arm)

*12min Cap

 

03/04/2018

0-5min: Dynamic Warm-Up

5-8min: Barbell  Warm-Up to 50%

Strength (2min cycles)

8-18min: Back Squat – 50% x10, 60% x10, 62.5% x 10, 62.5% x 10, 62.5% x10

18-26min: Bench Press  - 50% x10, 62.5% x 10, 62.5% x 10, 62.5% x10

26-32min: Reverse Fly – 3 x10

Skill 1 (2min cycles)

32-40min: Kipping / Butterfly / CTB Pull Ups Practice – 4 sets

40-45min: WOD Brief & Set-Up  

45-60min: WOD – 5RFT of:

3 Bar Muscle Ups (scale to CTB Pull Ups)

6 STO – 35/52.5

9 DB Power Cleans – 15/20

12 Front Rack Lunges 35/52.5

*15min Cap