WODs August 2018

31/08/2018

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

Strength (2min cycles)

6-16min: Squat Clean – 3x3, 2x2 (55%, 65%, 75%, 87.5% x 2 sets)

16-26min: Deadlift – 55x4 (50%, 60%, 70%, , 80%, 87.5%

26-34min: Split Jerk – 3x3, 1x2 (55%, 65%, 75%, 87.5%)

34-37min: WOD Brief & Set-Up

37-45min: WOD –  2RFT of:

10 Clean & Jerks – 35/52.5

10 Burpee Box Jump Overs – 50/60

20 Deadlifts – 35/52.5

20 Wall Balls

40m KB Farmer’s Carry – 24/32

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

30/08/2018

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

Strength (2min cycles)

6-14min: Front Squat – 4x4 (55%, 65%, 75%, 87.5%)

*2min transition

Skill 1 (2min cycles)

16-22min: Kipping / Butterfly  / CTB Pull Ups / Bar  Muscle Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – For Time:

Run 800m

50 Double Unders

30 Sit Ups

10 Cleans – 45/70

30 Sit Ups

50 Double Unders

Run 800m

*20min Cap

45-50min: Post-WOD Recovery

50-58min:  Bench Press - 4x5 (50%, 60%, 70%, 82.5%)

58-60min:  Reverse Fly EMOM – 3x10

 

 

29/08/2018

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

Strength (2min cycles)

6-14min: OHS – 4x4 (55%, 65%, 75%, 87.5%)

14-20min: Squat Snatch from Knee – 3x3 (50%, 60%, 65%)

20-30min: Squat Snatch – 4x3, 1x2 (50%, 60%, 75%, 85%, 87.5%)

30-33min: WOD Brief & Set-Up

33-45min: WOD – 8-1 of:

Lateral Jumping Barbell Burpees 

Overhead Squat – 30/45

Hang Snatches – 30/45

KB Swings – 20/32

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-56min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

56-60min: Double Unders – 4 sets

 

 

28/08/2018

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

Strength (2min cycles)

6-16min: Back Squat – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

16-24min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

24-28min: Bent Row EMOM – 4x6

28-33min: WOD Brief & Set-Up

32-45min: WOD – 5RFT of:

10m DB Front Rack Lunge - 15/20

10 TTB

5 Bar Muscle Ups (Scale to CTB Pull Ups)

10 DB Power Cleans - 15/20

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Kipping / Butterfly / CTB Pull Ups Practice – 5 sets

 

 

27/08/2018

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

Strength (2min cycles)

6-14min: Push Press – 4x4 (55%, 65%, 75%, 87.5%)

14-24min: Power Snatch – 4x3, 1x2 (55%, 65%, 75%, 85%, 87.5%)

*2min transition

Skill 1 (2min cycles)

26-32min:  Kipping Ring Pull Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 3 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 Ring Push Ups (Scale up to 2/5 Ring Muscle Ups)

10 Box Jump Overs – 50/60

5 Snatches – 35/52.5

5 SDHP – 35/52.5

5 Thrusters – 35/52.5

45-50min: Post-WOD Recovery

50-56min: Clean Pull – 3x4 (87.5%)

Skill 2 (EMOM)

56-60min: Pistols  - 4 sets

 

 

24/08/2018

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

Strength (2min cycles)

6-14min: Overhead Squat - 4x4 (50%, 65%, 75%, 87.5%)

14-24min: Squat Snatch - 5x3 (55%, 65%, 75%, 85% x 2 sets)

*2min transition

Skill 1 (2min cycles)

26-34min: Kipping / Butterfly  / CTB Pull Ups Practice OR Bar Muscle Ups Practice – 4 sets

34-38min: WOD Brief & Set-Up

38-45min: WOD – 1-5 of:

Bar Muscle Ups

Snatches – 30/45

DB Thrusters – 15/20

*7min Cap

45-50min: Post-WOD Recovery

50-60min: Squat Snatch from Knee – 5x3 (50%, 60%, 70%, 75%, 80%)

 

 

22/08/2018

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

Strength (2min cycles)

6-14min: Push Jerk - 4x3 (55%, 65%, 75%, 85%)

14-22min: Deadlift - 4x4 (50%, 65%, 75%, 87.5%)

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10m Barbell Overhead Lunge – 30/45

12 Double KB Clean & Jerks – 12/20

14 Bar Facing Burpees

16 Air Squats

Run 200m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-56min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

56-60min: Double Unders Practice – 4 sets

 

 

22/08/2018

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

Strength (2min cycles)

6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%)

*2min transition

Skill 1 (2min cycles)

18-26min: Toes through Rings Practice OR

False Grip Ring Pull Ups Practice OR Ring Muscle Ups Practice – 4 sets

26-29min: WOD Brief & Set-Up

29-45min: WOD – 4RFT:

10 Ring Dips

20 Box Jumps – 50/60

20 Wall Balls – 50/60

10 Clean & Jerks – 35/52.5

*16min Cap

45-50min: Post-WOD Recovery

50-58min:  Bench Press - 4x6 (50%, 60%, 70%, 80%)

58-60min: One Arm Row - 3x10

 

 

21/08/2018

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

Strength (2min cycles)

6-14min: Power Snatch – 4x3 (55%, 65%, 75%, 85%)

14-24min: Squat Clean & Split Jerk - 5x3 (55%, 65%, 75%, 85% x 2 sets)

*2min transition

Skill 1 (2min Cycles)

26-32min: Toes to Bar Practice – 3 sets

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

5 TTB

10 STO – 30/45

15m Bear Crawl

20 DB Hang Snatches – 15/20 (10 each arm)

45-50min: Post-WOD Recovery

50-56min: Snatch Pull – 3x4 (87.5%)

56-60min: Bent Row EMOM – 4 x10

 

 

20/08/2018

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

Strength (3min cycles)

6-14min: Back Squat – 4x6 (50%, 60%, 70%, 80%)

14-22min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

*2min transition

Skill 1 (2min cycles)

24-30min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 3 sets

30-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

80 Double Unders

60m Handstand Walk (Scale to Burpee Broad Jumps)

40 CTB Pull Ups

20 Thrusters – 42.5/60

Max Calories (Bike and / or Row)

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Kipping / Butterfly / CTB Pull Ups Practice – 5 sets

 

 

17/08/2018

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% x5, 70% x5, 85% x5)

*2min transition

Skill 1 (2min cycles)

24-32min: Kipping / Butterfly  / CTB Pull Ups Practice OR Bar Muscle Ups Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD – ‘Fran’ 21/15/9 of:

Thrusters – 30/42.5

Pull Ups

*10min Cap

45-50min: Post-WOD Recovery

50-56min: Snatch Pull – 3x5 (85%)

Skill 2 (EMOM)

56-60min: Pistols Practice – 4 sets

 

 

16/08/2018

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

100 Double Unders

80 Sit Ups

60 KB Swings – 16/24

40 HSPU

20 Clean & Jerks – 35/52.5

Run 600m

*18min Cap

 45-50min: Post-WOD Recovery

 Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

 

 

15/08/2018

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

26-30min: WOD Brief & Set-Up  

30-45min: WOD – For Time:

Cash-In: 20 Toes to Bar

2RFT of:

9 Burpee Box Jumps – 50/60

12 Snatches – 30/45

15 Front Squats – 30/45

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

Cash-Out: 20 Toes to Bar

*15min Cap

45-50min: Post-WOD Recovery

50-58min:  Bench Press - 4x6 (50% x6, 60% 70%, 77.5%)

58-60min: Reverse Fly EMOM–  2x10

 

 

14/08/2018

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

Strength (2min cycles)

6-14min: OHS – 4x5 (55%, 65%, 75%, 85%)

14-18min: Squat Snatch from Knee – 2x3 (50%, 60%)

18-26min: Squat Snatch – 4x3 (50%, 60%, 70%, 82.5%)

*2min transition

Skill 1 (2min cycles)

28-34min: Toes to Bar Practice – 3 sets

34-37min: WOD Brief & Set-Up

37-45min: WOD – 14.3 – 8min AMRAP of:

10 Deadlifts – 42.5/60

15 Box Jumps – 50/60

15 Deadlifts – 60/85

15 Box Jumps – 50/60

20 Deadlifts – 70/102.5

15 Box Jumps – 50/60

25 Deadlifts – 85/125

15 Box Jumps – 50/60

30 Deadlifts – 92.5/145

15 Box Jumps – 50/60

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-56min:  Strict Pull Ups Practice – 3 sets

Skill 3 (EMOM)

56-60min: Double Unders Practice – 4 sets 

 

 

13/08/2018

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:  Shoulder Press - 4x5 (55%, 65%, 75%, 85%)

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)

50-60min: Kipping / Butterfly / CTB Pull Ups Practice – 5 sets

 

 

11/08/2018

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

Strength (2min cycles)

6-14min: Power Clean - 4x3 (50%, 60%, 70%, 80%)

14-20min:  Clean Pull – 3x5 (80%)

20-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

6 Rope Climb – 4.5m

6 Snatches – 35/52.5

12 Hang Cleans – 35/52.5

12 Bench Press – 35/52.5

24m Bear Crawl

24 Cal Row/Bike

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 5 sets

 

 

10/08/2018

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

Strength (2min cycles)

6-14min: Push Jerk - 4x3 (50%, 60%, 70%, 80%)

14-22min: Deadlift - 4x5 (50%, 60%, 70%, 82.5%)

*2min transition

Skill 1 (2min cycles)

24-30min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 3 sets

30-34min: WOD Brief & Set-Up

34-45min: WOD – 3 x 1min Max Rep Efforts of:

Double Unders

Handstand Walk (Scale to Burpee Broad Jump

DB Snatches – 15/20

*Rest 1min at end of each Rd

*11min Rolling Clock

45-50min: Post-WOD Recovery

50-56min:  One Arm Row

– 3x10

Skill 2 (EMOM)

56-60min: Pistols – 4 sets

 

 

09/08/2018

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

Strength (2min cycles)

6-14min: Front Squat – 4x5 (50%, 60%, 70%, 82.5%)

*2min Transition

Skill 1 (2min cycles)

16-22min: Kipping / Butterfly  / CTB Pull Ups Practice OR Bar Muscle Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

5 STO – 35/52.5

10 DB Front Squats – 15/20

10 Deadlifts – 42.5/60

Run 400m

45-50min: Post-WOD Recovery

50-60min:  Bench Press - 5x7 (55%, 70%, 75% x 3 sets)

 

 

08/08/2018

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

Strength (2min cycles)

6-14min: Power Snatch – 4x3 (50%, 60%, 70%, 80%)

14-22min: Squat Clean & Split Jerk – 4x3 (50%, 60%, 70%, 80%)

*2min transition

Skill 1 (2min Cycles)

24-32min: Toes to Bar Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD – 15/10/5 of:

Box Jump Overs – 50/60

TTB

Clean & Jerk – 35/52.5

*10min Cap

45-50min: Post-WOD Recovery

50-56min: Snatch Pull – 3x5 (82.5%)

Skill 2 (EMOM)

56-60min: Strict Pull Ups Practice – 4 sets

 

 

07/08/2018

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

Strength (2min cycles)

6-16min: Back Squat – 5x7 (50%, 60%, 70% , 75% x 2 sets)

16-24min:  Shoulder Press - 4x5 (50%. 60%, 70%, 82.5%)

24-30min: Bent Row – 3x10

30-33min: WOD Brief & Set-Up

33-45min: WOD – 12min EMOM of:

Even Minutes: 6 Pull Ups, Max Rep Bar Facing Burpees

Odd Minutes: 6 Overhead Lunges – 30/42.5, Max Rep Bear Complex – 30/42.5

*12min Rolling Clock

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-56min: Kipping / Butterfly / CTB Pull Ups Practice – 3 sets

Skill 2 (EMOM)

56-60min: Double Unders Practice – 4 sets

 

 

06/08/2018

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

Strength (2min cycles)

6-14min: OHS – 4x5 (50%, 60%, 70%, 82.5%)

14-22min:  Squat Snatch from Knee – 4x3 (50%, 60%, 70% x 2 sets)

22-32min: Squat Snatch – 5x3 (60%, 70%, 80% x 3 sets)

32-36min: WOD Brief & Set-Up  

36-45min: WOD – 3RFT of:

10 Ring Dips

8 Hang Snatches – 30/45

6 Double KB Clusters – 12/16

*9min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Toes through Rings Practice OR Ring Muscle Ups Practice – 5 sets

 

 

04/08/2018

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

Strength (2min cycles)

6-14min: Power Clean & Push Jerk – 4x3 (50%, 60%, 70%, 80%)

*2min transition

Skill 1 (2min cycles)

16-22min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

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

10 TTB

10 Burpee Box Jump Overs – 50/60

10 Squat Cleans – 42.5/60

10 Ring Push Ups 

100m Partner Carry 

45-48min: Post-WOD Recovery

48-54min:  Clean Pull – 3x5 (80%)

Skill 2 (2min Cycles)

54-60min: Toes to Bar Practice – 3 sets

 

 

03/08/2018

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

Strength (2min cycles)

6-16min: Squat Clean – 4x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Deadlift – 4x5 (50%, 60%, 70%, 80% x 2 sets)

26-34min: Split Jerk – 4x3 (50%, 60%, 70%, 80% x 2 sets)

34-37min: WOD Brief & Set-Up

37-45min: WOD – 5RFT of:

12 HSPU

12 Deadlifts – 42.5/60

12 KB Swings – 16/24

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

 

 

02/08/2018

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

Strength (2min cycles)

6-14min: Front Squat – 4x5 (60%, 70%, 80% x 2 sets)

*2min transition

Skill 1 (2min cycles)

16-22min: Kipping / Butterfly  / CTB Pull Ups / Bar  Muscle Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – For Time:

Run 400m

35 Burpees to 15cm Target

30 Double KB Front Rack Squats - 16/24

25 CTB Pull Ups

20 Single Arm Hang KB Clean & Jerks – 16/24 (10 each arm)

15m Double KB Front Rack Lunge – 16/24

20 Single Arm Hang KB Clean & Jerks – 16/24 (10 each arm)

25 CTB Pull Ups

30 Double KB Front Rack Squats – 16/24

35 Burpees to 15cm Target

Run 400m

*20min Cap

45-50min: Post-WOD Recovery

50-58min:  Bench Press  -  4x7 (50%, 60%, 72.5% x 2 sets)

58-60min:  Reverse Fly EMOM – 2x8

 

 

01/08/2018

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

Strength (2min cycles)

6-14min: OHS – 4x5 (50%, 60%, 70%, 80%)

14-20min: Squat Snatch from Knee – 3x3 (50% x3, 60%, 70%)

20-30min: Squat Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

30-33min: WOD Brief & Set-Up

33-45min: WOD – 1-7 of:

Sit Ups

Box Jumps – 50/60

OHS – 30/45

DB Cleans – 15/20

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-56min:  Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

56-60min: Double Unders – 4 sets