WODs January 2019

31/01/2019

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – ‘Cindy’ plus Calories

20min AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

*Add 7 Cal to the end of each round - alternate between Bike and Row

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 – 4RFT of:

12 DB Hang Snatches – 15/20

15 Box Jumps – 50/60

*10min Cap

 

 

30/01/2019

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

Strength (2min cycles)

6-16min: Split Jerk – 5x3 (50%, 60%, 70%, 77.5% x 2 sets)

Option 1:

16-28min: Squat Clean from Hang / Floor Practice – 6x3

Option 2:

*2min transition

Skill 1 (2min cycles)

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  4 sets

26-31min: WOD Brief & Set-Up

31-45min: WOD – 2RFT of:

20 Hang Clean & Jerks – 35/50

20 Ring Dips

20 SDHP – 35/50

20 Pistols 

*Each minute starts with 5 Bar Facing Burpees (standard Burpees during Ring Dip Phases)

*14min Cap

45-50min: Post-WOD Recovery

50-60min: Rope Climb Practice – 5 sets Super Set with DB Reverse Fly - 5 x10

Extra WOD – 8min AMRAP of:

5 Cleans – 45/70

15 Cal Row

 

 

29/01/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 70% x 4 sets)

18-28min:  Bench Press  - 5x8 (50%, 60%, 70% x 2 sets)

28-33min:  WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

30 Double Unders

10 STO - 30/45

10 DB Cleans – 15/20

10 Floor Wipers - 30/45

Run 200m

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 7min AMRAP of:

10 Burpee Box Jumps Overs – 50/60

10 DB Front Rack Lunges – 15/20

10 Cal Bike

 

 

26/01/2019

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

6-16min: Power Clean – 5x3 (50%, 60%, 70%, 75% x 2 sets)  

16-20min: WOD Brief & Set-Up

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

60m KB Farmer’s Carry – 12/20

50 Cal Row

40 Deadlifts - 50/75

30 CTB Pull Ups

20 Double KB Clusters – 12/20

 

10 Clean & Jerks – 50/75

 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Push Press – 5x6 (50%, 60%, 75% x 3 sets)

Extra WOD – 2RFT of:

12 Burpee Box Jumps – 50/60

10 Ring Dips

8 Cal Skii

*7min Cap

 

 

25/01/2019

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

Strength (2min cycles)

6-14min: Squat Clean & Split Jerk – 4x3 (50%, 60%, 70%, 75%)

14-22min: Deadlift  - 6x6 (50%, 60%, 70% , 75%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 'Sonny'

3RFT of:

Run 400m

16 Wall Balls - 6/9

12 Push Ups

14 Burpees

*18min 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 – 5 sets

Extra WOD – 8min AMRAP of:

8 Cal Bike

10 DB Thrusters – 15/20

Run 100m

 

 

24/01/2019

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

Strength (2min cycles)

6-16min: Power Snatch – 5x3 (50%, 60%, 70%, 75% x 2 sets)

16-22min: Snatch Pull – 3x6 (75%) 

22-27min: WOD Brief & Set-Up

27-45min: WOD – For Time:

Run 1600m

10 Snatches – 35/52.5

20 Cleans – 35/52.5

30 HSPU

40 DB Hang Snatches – 15/20 (alternate arms)

50m Bear Crawl

*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

Extra WOD – 2RFT of:

500m Row

8 Bar Muscle Ups

6 Clusters – 35/52.5

*9min Cap

 

 

23/01/2019

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

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  4 sets

26-30min: WOD Brief & Set-Up

30-45min: WOD – For Time:

Cash-In: 50m Plate Overhead Lunge – 15/20

3 Rounds of:

10 Ring Muscle Ups (Scale to Toes through Rings)

15 Thrusters – 30/45

20 Box Jumps – 50/60

Cash-Out – 50m Plate Overhead Lunge – 15/20

*15min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 70%, 75% x 2 sets)

Extra WOD – 7min AMRAP of:

10m Burpee Broad Jumps

10 SDHP – 30/45

10 Cal Bike

30 Double Unders

 

 

22/01/2019

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

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 70%, 75% x 2 sets)

Option 1:

16-28min:  Squat Snatch from Knee / Floor Practice – 6x3

Option 2:

*2min transition

18-28min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

28-38min:  Bent Row EMOM – 4x10

32-37min: WOD Brief & Set-Up

37-45min: WOD – 2RFT of:

20 Burpee Box Jump Overs- 50/60

20 Toes to Bar

20 Overhead Squats – 30/45

*8min Cap

45-50min: Post-WOD Recovery

50-60min:  Pistols Practice Super Set with Rope Climb Practice – 5 sets

Extra WOD – 3RFT of:

10 Pistols

15 DB Cleans – 15/20

10 Hang Cleans – 40/60

15 Cal Row

*10min Cap

 

 

21/01/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 67.5% x 4 sets)

16-24min:  Bench Press  - 4x8 (50%, 60%, 67.5% x 2 sets)

24-30min: One Arm Row EMOM – 4x8

30-34min: WOD Brief & Set-Up

34-45min: WOD –

WOD 2 – 11min AMRAP of:

5 Hang Snatches – 40/60

10 Sit Ups

15 KB SDHP – 20/32

20 Double Unders

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 8min AMRAP of:

5 Front Squats – 40/60

10 Cal Bike

10m Handstand Walk

 

 

19/01/2019

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

Strength (2min cycles)

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

18-23min: WOD Brief & Set-Up

23-45min: WOD – 4RFT in Pairs of:

30m Partner Carry

25 Ring Rows

20 Cal Bike

15 Ring Dips

10 Cleans – 50/75

5 Rope Climbs – 4.5m (Scale 5 Burpees per Climb)

*22min 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 – 7min AMRAP of:

5 Ring Muscle Ups (Scale to Toes through Rings)

7 DB Thrusters – 15/20

9 Cal Bike

 

 

18/01/2019

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

Strength (2min cycles)

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

*2min transition

Skill 1 (2min cycles)

18-28min:  Kipping Pull Ups / Butterfly Pull Ups  / Toes to Bar / Bar Muscle Ups Practice – 5 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 2 x 1min Max Efforts of:

Handstand Walk (Scale to Burpee Broad Jump)

Toes to Bar

Thrusters – 30/45

KB Snatch – 16/24 (alternate arms)

Pistols

10 KB Swings – 16/24

*12min Rolling Clock

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 72.5% x 3 sets)

Extra WOD – For Time:

40 Box Jump – 50/60

30 KB SDHP – 16/24

20 Cal Row

10 Floor Press – 30/45

*10min Cap

 

 

17/01/2019

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 Deadlifts – 40/60

15 Box Jumps – 50/60

20 Wall Balls

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:

10m Single DB OH Lunge – 15/20

10 DB Hang Snatches – 15/20

20 Double Unders

 

 

16/01/2019

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

Strength (2min cycles)

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

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

26-30min:  DB Reverse Fly EMOM -  4x10

30-35min: WOD Brief & Set-Up

35-45min: WOD –

3-6-9-12 of:

Bar Muscle Ups (Scale to CTB Pull Ups)

Clean & Jerk – 60/90; 55/85; 50/80; 45/70

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

10 Double DB Hang Clean & Press – 15/20

20 Cal Row

*8min Cap

 

 

15/01/2019

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

Strength (2min cycles)

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

Option 1:

6-18min: Squat Clean from Hang / Floor Practice – 6x3

Option 2:

*2min transition

Skill 1 (2min cycles)

20-28min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD –

12min EMOM of:

Even Minutes: 5 Burpee Box Jumps – 50/60

Max Rep Hang Squat Cleans -  35/52.5

Odd Minutes: 5 STO – 35/52.5

Max Rep Double Unders

*Must complete each cash-in exercise for overall score to count*

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (72.5%) 

Extra WOD – 7min AMRAP of:

5 Hang Snatches – 35/52.5

10 Cal Bike

10 Cal Skii

 

 

14/01/2019

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

Strength (2min cycles)

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

16-22min: Squat Snatch from Knee – 3x3 (50%, 60%, 72.5%)

22-32min: Squat Snatch – 5x3 (50%, 60%, 70%, 72.5% x 2 sets)

32-37min: WOD Brief & Set-Up

37-45min: WOD – 3RFT of:

6 Snatches – 40/60

8 Bar Facing Burpees

10 Pull Ups

Run 200m

*8min 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 – 7RFT of:

6 OHS – 40/60

12 Cal Row

*10min Cap

 

 

12/01/2019

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

Strength (2min cycles)

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

18-23min:  WOD Brief & Set-Up

23-45min: WOD – 5RFT in Pairs of:

30 Box Jumps – 50/60

30 Thrusters – 35/52.5

60 Double Unders 20 HSPU

30 Hang Cleans – 35/52.5

*22min 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 – 3RFT of:

20 Cal Row

10 Ring Dips

5 Bear Complex – 35.52.5

*9min Cap 

 

 

11/01/2019

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

Strength (2min cycles)

6-16min: Squat Clean – 5x3 (50%, 60%, 70% x 3 sets)

16-24min: Deadlift – 4x6 (50%, 60%, 70% x 2 sets)

*2min transition

Skill 1 (2min Cycles)

26-32min:   Kipping Pull Ups / Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 3 sets

32-37min:  WOD Brief & Set-Up

37-45min:  WOD – 3 rep Ascending Ladder of:

Deadlifts – 70/100

CTB Pull Ups

*8min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

4 Bar Muscle Ups

8 DB Thrusters – 15/20

12 Cal Bike

 

 

10/01/2019

0-10min: Dynamic & Light Barbell Warm-Up & WOD Set-Up

25-45min:  WOD – For Time:

Run 800m

50 Burpees for Davie G's B'day

40 Wall Balls – 6/9

30 DB Snatches – 15/20

20 HSPU

10 Clean & Jerks – 40/60

20 HSPU

30 DB Snatches – 15/20

40 Wall Balls – 6/9

50 Burpees

Run 800m

*35min Cap

45-50min: Post-WOD Recovery

Strength (2min cycles)

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

Super Set with Bent Row - 5 x 10 

 

 

09/01/2019

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

Strength (2min cycles)

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

Option 1:

16-28min:  Squat Snatch from Knee / Floor Practice – 6x3

Option 2: 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  

*2min transition

33-45min:  WOD – 1-8 of:

Ring Muscle Ups (Scale to Ring Pull Ups)

Burpee Box Jump Overs – 50/60

Overhead Squats – 30/45

Toes to Bar

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 8min AMRAP of:

8 SDHP – 30/45

8 STO – 30/45

8 Cal Bike

 

 

08/01/2019

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

Strength (2min cycles)

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

16-26min:  Power Snatch – 5x3 (50%, 60%, 70% x 3 sets)

26-30min: WOD Brief & Set-Up 

30-45min: WOD – 5RFT of:

5 Snatches – Rd 1: 30/50, Rd 2: 35/60, Rd 3: 40/70, Rd 4: 45/75, Rd 5: 50/80

10 Push Ups

15 KB Swings – 16/24

Run 200m

*15min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 4RFT of:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 KB Clean & Press – 16/24

10 Cal Row

*8min Cap

 

 

07/01/2019

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 – 10min AMRAP of:

10 Sit Ups

10 Bar Facing Burpees

10 Front Rack Lunges – 40/60

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:

6 Box Jump Overs

8 DB Cleans – 15/20

10 Air Squats

20 Double Unders 

 

 

05/01/2019

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

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

14-18min: WOD Brief & Set-Up

18-45min: WOD – In Pairs For Time:

300 Wall Balls - 6/9 (cash in with a 200m run before each Wall Ball turn)

200 Hang Cleans - 25/35 (cash in with one Rope Climb - 4.5m before each Hang Clean turn *sub each Rope Climb for 10 Burpees)

100 TTB (cash in with 10 Cal Bike before each TTB turn)

*27min 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 – 4RFT of:

2 Bear Complex – 40/60

6 Ring Muscle Ups (Scale to 8 Ring Push Ups)

10 Cal Row

*10min Cap

 

 

04/01/2019

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

Strength (2min cycles)

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

16-24min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

24-29min: WOD Brief & Set-Up

29-45min: WOD – 'Isabel meets Grace'

For Time:

30 Snatches - 42.5/60

30 Calorie Bike

30 Clean & Jerks - 42.5/60

30 Calorie Bike

*16min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 6-1 of:

Bar Muscle Ups

Thrusters – 42.5/60

DB Cleans – 15/20

*7min Cap

03/01/2019

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min Running Clock:

Part 1 - 10min AMRAP of:

10 Deadlifts – 40/60

10m Handstand Walk (Scale to Burpee Broad Jumps)

20 Double Unders

 *Rest 3min

Part 2 - 7min AMRAP of: 

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

10 KB Goblet Lunges – 16/24

10 Box Jumps - 50/60

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 3 sets

Extra WOD – 3RFT of:

10 STO – 40/60

15 Cal Row

20 KB SDHP – 16/24

*7min Cap

02/01/2019

0-5min: Dynamic & Light Barbell Warm-Up

 
5-60min: WOD: 'Murph' For TIme:
 
Run 1600m
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1600m
*55min Cap