Latest WODs

20/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk  - 6x3 (60%, 70%, 72.5% x 4 sets)

18-30min: Power Snatch  - 6x3 (60%, 70%, 72.5% x 4 sets)

30-36min: WOD Brief & Set-Up

36-45min: WOD – For Time:

10 Snatches  - 35/52.5

20 Hang Cleans – 35/52.5

30 Ring Dips

40 Sit Ups

*9min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 12min AMRAP of:

5 Ring Muscle Ups (Toes through Rings)

10 Bench Press – 40/60

15 Cal Bike

 

 

 

18/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Deadlift – 5x6 (50%, 60%, 72.5% x 3 sets)

16-20min: Bent Row EMOM – 4 x 10

20-25min: WOD Brief & Set-Up

25-45min: WOD –  20min AMRAP of:

5 HSPU

10 Toes to Bar

15 Deadlifts – 40/60

20 Wall Balls – 6/9

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets or Rope Climb Practice – 5 sets

Extra WOD – 8min AMRAP of:

10 DB Snatches – 15/20

10m Single DB OH Lunge – 15/20

20 Double Unders

 

 

17/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Jerk – 5x3 (50%, 60%, 72.5% x 3 sets)

16-26min:  Bench Press  - 5x10 (50%, 60%, 65% x 3 sets)

26-30min: WOD Brief & Set-Up

35-45min: WOD – 5RFT of:

20 STO – 40/60

20 Bar Facing Burpees

*15min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Strict Pull Ups Practice – 5 sets

Extra WOD – 3RFT of:

10 DB Thrusters – 15/20

10 DB Cleans – 15/20

10 Cal Row

*8min Cap

 

 

16/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets)

Skill 1 (2min cycles)

20-30min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  4 sets

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 KB Clean & Press – 16/24

10 Box Jumps – 50/60

45-50min: Post-WOD Recovery

50-60min: DB Reverse Fly – 5 x 10 

Extra WOD – 7min AMRAP of:

12 DB Hang Snatches – 15/20

10 Cal Bike

 

 

15/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Overhead Squat – 5x6 (50%, 60%, 70%, 72.5% x 2 sets)

16-26min: Push Press – 5x6 (50%, 60%, 70%, 72.5% x 2 sets)

26-31min: WOD Brief & Set-Up

31-45min: WOD – 3RFT of:

10 Bar Muscle Ups (Scale to Pull Ups)

20 Overhead Squats – 35/52.5

50 Double Unders

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups / Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 5RFT of:

10 Push Ups

10 Cal Row

*10min Cap

 

 

 

13/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Push Jerk – 6x3 (50%, 60%, 70% x 4 sets)

18-24min:  Squat Snatch from Knee – 3x3 (50%, 60%, 65%)

24-32min:  Squat Snatch – 4x3 (50%, 60%, 65%, 70%)

32-37min:  WOD Brief & Set-Up

37-45min: WOD – 2RFT of:

5 Hang Snatches – 40/60

10 Clean & Jerks – 40/60

15 Box Jumps – 50/60

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x6 (50%, 60%, 70% x 3 sets) 

Extra WOD – 3RFT of:

250m Row

10 Ring Dips

10 DB Thrusters – 15/20

*9min Cap 

 

 

12/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Shoulder Press – 6x6 (50%, 60%, 70% x 4 sets) 

18-30min: Deadlift – 6x6 (50%, 60%, 70% x 4 sets)

30-35min:  WOD Brief & Set-Up

35-45min:  WOD – 10min AMRAP of:

15 Deadlifts – 40/60

10 Bar Facing Burpees

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Kipping Pull Ups / Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups – 5 sets

Extra WOD – 8min AMRAP of:

5 Bar Muscle Ups

15 Cal Bike

 

 

11/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70% x 3 sets)

16-20min:   Bent Row – 4 x 10 (EMOM)

20-25min: WOD Brief & Set-Up 

25-45min:  WOD – For Time:

100 Double Unders

40 DB Snatches – 15/20

30 Front Squats – 30/45

20 Push Ups

Run 800m

20 Push Ups

30 Front Squats – 30/45

40 DB Snatches – 15/20

100 Double Unders

*20min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 3RFT of:

15 Cal Row

10 Cal Skii

5 Bear Complex – 30/45

*6min Cap

 

 

 

10/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Overhead Squat – 5x6 (50%, 60%, 70% x 3 sets)

*2min Transiion

Skill 1 (2min cycles)

18-28min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

28-33min:  WOD Brief & Set-Up  

33-45min:  WOD – 4RFT of:

4 Ring Muscle Ups (Scale to 8 Ring Pull Ups)

8 Burpee Box Jump Overs – 50/60

12 Overhead Squats – 30/45

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: Strict Pull Ups Practice– 5 sets

Extra WOD – 8min AMRAP of:

10 SDHP – 30/45

10 Cal Bike

 

 

09/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Push Press – 5x6 (50%, 60%, 70% x 3 sets)

16-21min: WOD Brief & Set-Up 

21-45min: WOD – 24min AMRAP of:

10 STO – 35/50

15 KB Swings – 16/24

10 KB Goblet Squats – 16/24

Run 400m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

15m Handstand Walk (Scale to Burpee Broad Jump)

16 KB Clean & Press – 16/24

17 Double Unders

*8min Cap

 

 

08/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Back Squat – 6x10 (50%, 60%, 62.5% x 4 sets)

18-24min:  Bench Press  - 4x10 (50%, 62.5% x 3 sets)

24-30min: One Arm Row – 3x10

30-35min: WOD Brief & Set-Up

35-45min: WOD - 'Who's 32?'

32 Overhead Lunges – 30/45

32 Thrusters – 30/45

32 Burpees

32 CTB Pull Ups

32 Cal Bike

*10min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 7min AMRAP of:

7 Box Jump Overs

10 DB Cleans – 15/20

13 Cal Row

 

 

 

06/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean & Split Jerk - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD – 25min AMRAP in Pairs of:

50m Partner Carry

40 Thrusters – 25/40

30 Cal Bike

20 Ring Muscle Ups (Scale to Ring Pull Ups)

10 Cleans – 45/70

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x5 (85%) Super Set with Rings Practice  (Ring Push Ups  OR Ring Dips OR Ring Muscle Ups OR Toes Through Rings) – 5 sets

7-1 of:

Ring Push Ups

Clean & Jerk – 40/60

*9min Cap

 

 

05/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Power Snatch - 4x3 (50%, 60%, 70%, 82.5%)

14-20min: Push Press – 3x5 (55%, 70%, 85%)

*2min transition

Skill 1 (2min cycles)

24-30min: Kipping / Butterfly  / CTB Pull Ups Practice OR Bar Muscle Ups Practice – 3 sets

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

20 Wall Balls - 6/9

10 Pull Ups

45-50min: Post-WOD Recovery

50-60min: Snatch Pull – 5x5 (85%) Super Set with Pistols Practice – 5 sets

Extra WOD – 3RFT of:

20 Plate Overhead Lunges – 20/25

500m Row

*12min Cap

 

 

 

04/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Squat Clean & Split Jerk - 4x3 (50%, 60%, 70%, 82.5%)

14-24min: Deadlift  - 5x5 (55%, 65%, 75%, 85% x 2 sets)

24-27min: WOD Brief & Set-Up

27-45min: WOD – For Time:

Run 600m

75 Double Unders

50 KB Swings – 16/24

25 HSPU

10 Clean & Jerks – 40/60

Run 600m

*16min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR  Handstand Walk Practice – 5 sets

Extra WOD – 7min AMRAP of:

7 Cal Bike

11 KB SDHP – 16/24

 

 

03/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x5 (55%, 65%, 75%, 85% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min: Ring Dips Practice OR False Grip Ring Pull Ups Practice

OR Ring Muscle Ups Practice – 4 sets

26-31min: WOD Brief & Set-Up 

31-45min: WOD – For Time:

Cash-In: 20 Toes to Bar

2 Rounds of:

9 Burpee Box Jumps – 50/60

12 Ring Dips

15 Front Squats – 30/45

18 DB Hang Clean & Jerks – 15/20 (9 each arm)

Cash-Out: 20 Toes to Bar

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 4x5 (50% x6, 60% 70%, 77.5%) Super Set with DB Reverse Fly – 4 x10

Extra WOD – 8min AMRAP of:

12 Cal Row

12 DB Snatches – 15/20

 

 

02/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x5 (55%, 65%, 75%, 85% x 2 sets)

16-24min: Squat Snatch from Knee – 4x3 (50%, 60%, 65%, 70%)

24-32min: Squat Snatch – 4x3 (50%, 60%, 70%, 82.5%)

32-37min: WOD Brief & Set-Up

37-45min: WOD – 8min AMRAP of:

10 Deadlifts – 50/80

15 Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min: Strict Pull Ups Practice – 5 sets and/or Toes to Bar Practice – 5 sets

Extra WOD – 3RFT of:

10 Cal Bike

10 Snatches – 35/52.5

*10min Cap

 

 

01/04/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-24min:  Bench Press - 4x6 (50%, 60%, 70%, 77.5% )

24-28min:  Bent Row EMOM – 4x8

28-32min:  WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

10 Push Ups

10 Pistols

10 KB Hang Cleans – 16/24 (5 each arm)

10 OHS – 30/45

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-50min: Kipping / Butterfly / CTB Pull Ups Practice – 5 sets Super Set with Double Unders Practice – 5 sets

Extra WOD - 21/15/9 of:

STO – 30/45

Bar Facing Burpees

*8min Cap