WODs February 2019

28/02/2019

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 AMRAP of:

10 Deadlifts – 35/52.5

10 Toes to Bar

10 Thrusters – 35/52.5

10 DB Cleans – 15/20

Run 400m

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 SDHP – 35/52.5

10 OHS – 35/52.5

30 Double Unders

*7min Cap

 

 

27/02/2019

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

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (55%, 65%, 75%, 85% 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 – 4RFT:

10 Ring Dips

10 Cleans – 40/60

20 Box Jumps – 50/60

*14min Cap 

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

5 Hang Cleans – 40/60

10 Front Rack Lunges – 40/60

15 Cal Bike

Skill 1 (2min Cycles)

 

 

26/02/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70%, 80% x 3 sets)

18-28min:  Bench Press - 5x6 (50%, 60%, 70%, 80% x 2 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

5 Pull Ups

10 Pistols

15m Handstand Walk (Scale to Burpee Broad Jump)

20 Double Unders

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

Extra WOD - 8min AMRAP of:

8 HSPU

10 DB Snatches – 15/20

12 Cal Row

 

 

25/02/2019

0-10min: Dynamic Warm-Up

10-25min: WOD – 19.1 (Heat 1)

15min AMRAP of:

15 Wall Balls - 6/9

15 Cal Row

25-30min: Heat Transition

30-45min: WOD – 19.1 (Heat 2)

*Judge as per CrossFit competition 

45-50min: Post-WOD Recovery

 Strength (2min cycles)

50-60min: Overhead Squat - 5x4 (50%, 60%, 70%, 80%, 87.5%) Super Set with:

Skill 1 (2min cycles)

Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

Extra WOD – 3RFT of:

15 KB Push Press – 12/20

20 Sit Ups

15 Burpees over KB

*9min Cap

 

23/02/2019

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

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

16-21min: WOD Brief & Set-Up

21-45min: WOD – 3RFT in Pairs of:

Run 800m (200m intervals per person)

30 Bar Facing Burpees

25 DB Thrusters – 15/20

20 CTB Pull Ups

15 Cleans – 40/60

*24min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Push Press – 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 3RFT of:

8 Ring Dips

10 KB Hang Cleans (5 Each Arm) – 16/24

12 Cal Bike

*8min Cap

 

 

22/02/2019

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

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk - 6x3 (50%, 60%, 70%, 82.5% x 3 sets)

18-30min: Deadlift  - 6x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – ‘Diane’ - 21/15/9 of:

Deadlifts – 70/102.5

HSPU

*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 – 5 sets

Extra WOD – 9min AMRAP of:

3 Bar Muscle Ups

6 Front Squats – 40/60

9 Cal Bike

 

 

21/02/2019

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

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-22min: Snatch Pull – 3x5 (85%)

22-27min: WOD Brief & Set-Up

27-45min: WOD – For Time:

50 Wall Balls – 6/9

40 KB Swings – 16/24

30 Hang Cleans – 32.5/50

20 Thrusters – 32.5/50

10 Snatches – 32.5/50

20 Thrusters – 32.5/50

30 Hang Cleans – 32.5/50

40 KB Swings – 16/24

50 Wall Balls – 6/9

*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 – For Time:

50 Cal Bike

150 Double Unders

*7min Cap

 

 

20/02/2019

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:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings)

26-30min: WOD Brief & Set-Up  

30-45min: WOD – For Time:

Cash-In: Run 400m with 10/15kg Weight Plate

3 Rounds of:

5 Ring Muscle Ups (Scale to Ring Pull Ups)

10 Clean & Jerks – 30/45

15 Sit Ups

20 Front Rack Lunges – 30/45

Cash-Out: Run 400m with 10/15kg Weight Plate

*15min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 8min AMRAP of:

10 Cal Row

5 Burpee Box Jumps  - 50/60

5 Clusters – 30/45

 

 

19/02/2019

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%)

Option 1:

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

Option 2:

*2min transition

Skill 1 (2min cycles)

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

28-32min:  Bent Row EMOM – 4x8

32-37min: WOD Brief & Set-Up

37-45min: WOD –

2RFT of:

10 OHS – 35/52.5

20 Push Ups

30 DB Snatches – 15/20

40 Double Unders

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Super Set with Pistols Practice – 5 sets

Extra WOD For Time:

10 Hang Snatches - 35/52.5

20m Handstand Walk (Scale to Burpee Broad Jump)

30 Cal Bike

20m Handstand Walk (Scale to Burpee Broad Jump)

10 Hang Snatches – 35/52.5

*10min Cap

 

 

18/02/2019

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:  DB One Arm Row EMOM – 4x8

28-32min:  WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

5 Toes to Bar

5 STO – 40/60

10 Box Jump Overs – 50/60

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 7min AMRAP of:

6 Pistols

8 Cal Row

10m Bear Crawl

12 DB Hang Clean & Press – 15/20 (6 each arm)

 

 

16/02/2019

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

Strength (2min cycles)

6-18min: Power Clean - 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

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

50m Partner Carry

40 Wall Balls – 6/9

30 Cleans – 30/45

20 Bar Facing Burpees

10 Hang Snatch – 30/45

5 Rope Climb – 4.5m (Scale 10 Sit Ups per Climb)

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x5 (80%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 7min AMRAP of:

2/5 Ring Muscle Ups (Scale to Toes through Rings)

10 Cal Row

5 STO – 50/80

30 Double Unders

 

 

15/02/2019

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

Strength (2min cycles)

6-18min: Front Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-30min: Deadlift - 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

30-34min: WOD Brief & Set-Up

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

Bear Complex – 30/45

Burpee Box Jump Overs – 50/60

Double Unders
*11min Rolling Clock

-Rest 1min per Round-

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 3RFT of:

15 Hang Cleans – 30/45

15 Cal Bike

15 Cal Skii

*9min Cap

 

 

14/02/2019

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

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-20min:  Bent Row EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

5 Clean & Jerks – 40/60

10 Box Jumps – 50/60

10 Pistols

5 Bar Muscle Ups (Scale to CTB Pull Ups)

Run 200m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 6min AMRAP of:

6 Overhead Lunges – 40/60

8 HSPU

10 Cal Row

 

 

13/02/2019

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

Option 1: Strength (2min cycles)

6-18min: Squat Clean – 6x3

Option 2: Skill 1 (2min Cycles)

6-18min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  6 sets

18-30min:  Bench Press - 6x7 (50%, , 60%, 70%, 75% x 3 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 1-10 of:

Ring Dips

Toes to Bar

DB Cleans – 15/20

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

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

Extra WOD – 3RFT of:

5 DB Thrusters – 20/35

10 Box Jump Overs – 50/60

15 Cal Bike

*8min Cap

 

 

12/02/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x7 (50%, 60%, 70% , 75% x 3 sets)

*2min transition

Skill 1 (2min cycles)

20-28min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min EMOM of:

Even Minutes:

6 Double KB Cleans – 16/24

Max Distance Handstand Walk (Scale to Bear Crawl)

Odd Minutes:

6 Double KB STO – 16/24

Max Rep Deadlifts  – 40/60   

*12min Rolling Clock

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets)

Extra WOD – 7min AMRAP of:

10 DB Snatches – 15/20

10 Push Ups

10 Cal Row

 

 

11/02/2019

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

Strength (2min cycles)

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

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 70%)

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

32-36min: WOD Brief & Set-Up  

36-45min: WOD – 3RFT of:

5 Snatches – 35/52.5

10 Thrusters – 35/52.5

15 Pull Ups

20 Sit Ups

*9min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Double Unders Practice  – 5 sets Super Set with DB Reverse Fly – 5 x 10

Extra WOD – 4RFT of:

30 Double Unders

10 Cal Bike

5 OHS – 35/52.5

*10min Cap

 

 

09/02/2019

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

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

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

50 Wall Balls – 6/9

40 KB Swings – 20/32

30 Burpee Box Jumps – 50/60

20 Cal Row

10 Clean & Jerk – 45/70

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:

4 Bar Muscle Ups

6 Ring Dips

8 Bench Press – 40/60

10 Cal Bike

30 Double Unders

*10min Cap

 

 

08/02/2019

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

Strength (2min cycles)

6-16min: Squat Clean – 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-24min: Deadlift – 4x5 (50%, 60%, 70%, 80%)

*2min transition

Skill 1 (2min cycles)

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

32-37min: WOD Brief & Set-Up

37-45min: WOD – 4RFT of:

15 Deadlifts - 40/60

15 Hang Cleans - 40/60

15 Front Squats – 40/60

*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

Extra WOD – 8min AMRAP of:

10 DB Thrusters – 15/20

10 Cal Bike

10 Push Ups

10 Pistols

 

 

07/02/2019

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

Strength (2min cycles)

6-16min: Front Squat – 5x5 (60%, 70%, 80% x 3 sets)

16-20min: Bent Row EMOM – 4x8

20-25min: WOD Brief & Set-Up

25-45min: WOD – For Time:

Run 400m

50 Box Jumps – 50/60

40m Front Rack Lunge – 20/30 30 DB Snatches – 15/20

20 CTB Pull Ups

10 STO – 50/70

20 CTB Pull Ups

30 DB Snatches – 15/20

40m Front Rack Lunge – 20/30

50 Box Jumps – 50/60

Run 400m

*20min Cap 

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x5 (50%, 60%, 70%, 80% x 2 sets

Extra WOD – 4RFT of:

5 Double KB Clusters – 12/20

10 Cal Row

*8min Cap

 

 

06/02/2019

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80% x 2 sets)

Option 1:

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

Option 2:

*2min transition

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 – 8-1 of:

Ring Muscle Ups (Scale to Toes through Rings)

OHS – 30/45

- 50m KB Farmer’s Carry at the end of each round – 16/24

*12min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

6 Hang Snatches – 30/45

8 SDHP – 30/45

10 Cal Row

20 Double Unders

 

 

05/02/2019

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

Strength (2min cycles)

6-16min: Push Press – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

26-31min: WOD Brief & Set-Up 

31-45min: WOD – 5RFT of:

10 Snatches – 35/52.5

15 Deadlifts – 35/52.5

20 Sit Ups

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 3RFT of:

10 DB Hang Clean & Press – 15/20(each arm)

10 Cal Bike

10 Burpee Box Jump Overs – 50/60

*8min Cap

 

 

04/02/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x7 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x7 (50%, 60%, 72.5% x 2 sets)

26-30min:  One Arm Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

5 Hang Cleans – 40/60

10 TTB

30 Double Unders

45-50min: Post-WOD Recovery

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

Extra WOD – 9min AMRAP of:

5 Front Squats – 40/60

10m Handstand Walk (Scale to Burpee Broad Jump)

15 Cal Row 

 

 

02/02/2019

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

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

16-21min: WOD Brief & Set-Up

21-45min: WOD – 4RFT in Pairs of:

50 Cal Bike

40m Partner Carry

30 Toes to Bar

20 Thrusters – 40/60

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

*24min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Clean Pull – 5x6 (77.5%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to TTR)

20 Wall Balls – 6/9

10 Cal Row

 

 

01/02/2019

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

Strength (2min cycles)

6-18min: Front Squat – 6x6 (50%, 60%, 70%, 77.5% x 3 sets)

*2min transition

Skill 1 (2min cycles)

20-30min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

30-35min: WOD Brief & Set-Up

35-45min: WOD – 20/15/10/15/20 of:

Handstand Walk - metres (Scale to Burpee Braod Jump)

Box Jump Overs – 50/60

Deadlifts – 40/60

*10min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 70%, 77.5%)

Extra WOD – For Time:

20 Hang Cleans – 40/60

30 HSPU

40 Cal Row

*9min Cap