WODs June 2019

29/06/2019

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 – 3RFT of:

3 Squat Snatches – 45/70

5 Clean & Jerks – 45/70

7 HSPU

9 CTB Pull Ups

*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:

5 Ring Muscle Ups (Scale to Toes through Rings)

10 Cal Row

30 Double Unders

*9min Cap

28/06/2019

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:

10 Thrusters – 30/45

10 Bar Facing Burpees

10 Overhead Lunges – 30/45

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:

3 Bar Muscle Ups

6 SDHP – 30/45

9 Cal Bike

27/06/2019

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:

Run 800m

50 Box Jumps – 50/60

40 KB Swings – 16/24

30 Front Squats – 40/60

40 KB Swings – 16/24

50 Box Jumps – 50/60

Run 800m

*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:

10m Handstand Walk (Scale to

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

10 Cal Bike

*7min Cap

26/06/2019

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:

10 Ring Dips

10 Overhead Squats – 35/52.5

Sprint 100m

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – For Time:

Row 2000m

25/06/2019

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 DB Thrusters – 15/20

10 Push Ups

10 DB Cleans – 15/20

10 Sit Ups

30 Double Unders

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

20 DB Snatch – 15/20

10 Cal Bike

*8min Cap

24/06/2019

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 – 5RFT of:

6 TTB

8 STO – 40/60

10 Deadlifts – 40/60

*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:

10 Cal Row

10 Cal Skii

10 Burpees

22/06/2019

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

6-20min: Power Clean - 5x2, 2RM, 1RM (50%, 60%, 70%, 80%, 85%, 2RM, 1RM)

20-25min: WOD Brief & Set-Up  

25-45min: WOD – 4RFT in Pairs of:

10 HSPU 

20 Cleans – 35/52.5

40 Wall Balls – 6/9

Run 400m (break into 200m intervals)

*20min 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 – 8min AMRAP of:

12 Cal Row

10 DB Thruster s – 15/20

8 Ring Push Ups

6 Burpee Box Jumps – 50/60

21/06/2019

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

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk – 4x2, 2RM, 1RM (50%, 70%, 80%, 85%, 2RM, 1RM)

18-30min: Deadlift  - 6x3 (50%, 60%, 70%, 80%, 85%, 3RM)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 1-10 of:

KB Swings – 16/24

Deadlift – 40/60

*Complete 3 Clean & Jerks – 40/60 at the end of each round*

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

50-60min:  Snatch Pull – 5x3 (95%)

Extra WOD – 10min AMRAP of:

8 KB SDHP – 16/24

10m Handstand Walk (Scale to Burpee Broad Jumps)

12 Cal Bike

20/06/2019

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

Strength (2min cycles)

6-16min: Power Snatch - 3x2, 2RM, 1RM (50%, 70%, 80%, 2RM, 1RM)

16-24min: Push Press – 4x3 (60%, 70%, 80%, 3RM)

24-28min: WOD Brief & Set-Up

28-45min: WOD – For Time:

50 Double Unders

40 OHS – 30/45

30 Front Rack Lunges – 30/45

20 TTB

10 Snatches  - 40/65

20 TTB

30 Front Rack Lunges – 30/45

40 OHS – 30/45

50 Double Unders

*17min 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 – 3RFT of:

3 Bar Muscle Ups

6 Hang Snatches – 40/65

9 Cal Row

*9min Cap

19/06/2019

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

Strength (2min cycles)

6-18min: Front Squat – 3x3, 3RM, 2RM, 1RM (50%, 60%, 70%, 3RM, 2RM, 1RM)

18-28min: Shoulder Press – 5x3 (50%, 60%, 70%, 80%, 3RM)

28-32min: WOD Brief & Set-Up

32-45min: WOD – For Time:

Cash-In: 30 Box Jumps – 50/60

4Rds of:

10 SDHP – 35/52.5

10 STO – 35/52.5

Cash-Out: 30 Box Jumps – 50/60

*13min 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:

5 Front Squats – 35/52.5

10 KB Hang Snatches – 16/20 (5 each arm)

20 Double Unders

18/06/2019

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

Strength (2min cycles)

6-16min: OHS – 2x3, 3RM, 2RM, 1RM  (50%, 70%, 3RM, 2RM, 1RM)

Option 1:

16-28min: Squat Snatch - 4x2, 2RM, 1RM (50%, 70%, 80%, 85%, 2RM, 1RM)

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

28-32min:  Bent Row  EMOM – 4x10

32-36min: WOD Brief & Set-Up

36-45min: WOD – 4RFT of:

5 Ring Muscle Ups (Scale to 10 Ring Dips)

5 Hang Cleans – 40/60

20 DB Snatches – 15/20

*9min Cap 

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 – 4RFT of:

10 DB OHS – 15/20 (5 each arm)

10 DB OH Lunge – 15/20 (5 each arm)

10 Cal Bike

*12min Cap

17/06/2019

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

Strength (2min cycles)

6-16min: Back Squat – 2x3, 2RM, 1RM (50%, 70%, 85%, 3RM, 2RM, 1RM)

16-24min: Bench Press  - 1x3, 3RM, 2RM, 1RM  (65%, 3RM, 2RM, 1RM)

24-28min: One Arm Row EMOM – 4x8

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

15 Box Jump Overs – 50/60

10 Thrusters  - 30/45

5 CTB Pull Ups

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 – 8min AMRAP of:

10 Floor Press – 30/45

10 Pistols

10 Cal Row

15/06/2019

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

Strength (2min cycles)

6-18min: Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – 2RFT in Pairs of:

60m Partner Carry

50 Box Jumps – 50/60

40 Cleans – 35/52.5

30 Ring Dips

20 KB Hang Clean & Jerk – 20/32 (5 each arm)

10 Rope Climbs – 4.5m

*23min 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 – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to Toes through Rings)

10 Cal Bike

40m KB Farmer’s Carry – 12/20

14/06/2019

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

Strength (2min cycles)

6-18min: Front Squat – 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-30min: Deadlift - 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

30-34min: WOD Brief & Set-Up  

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

Bar Muscle Ups (Scale to CTB Pull Ups)

Thrusters – 30/45

Burpee Box Jump Overs – 50/60 

*9min Rolling Clock

 45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

Extra WOD – 4RFT of:

10 OH Lunges – 30/45

10 DB Hang Snatches – 15/20 (5 each arm)

20 Cal Row

*11min Cap

13/06/2019

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

Strength (2min cycles)

6-16min: Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%)

16-20min: DB Reverse Fly EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Clean & Jerk – 40/60

20m Handstand Walk (Scale to Burpee Broad Jump)

Run 600m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 4 sets

Extra WOD – 8min AMRAP of:

8 Double KB Clusters – 12/20

10 Sit Ups

12 Cal Bike

12/06/2019

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

Strength (2min cycles)

Option 1:

6-16min: Squat Clean from Hang / Floor Practice – 5x3

Option 2:

Skill 1 (2min Cycles)

6-16min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

16-26min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

26-30min: Bent Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3-6-9-12-15 of:

Pull Ups

Hang Cleans – 30/45

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

10 Cal Bike

10 HSPU

10 Hang Snatches - 30/45

*9min Cap

11/06/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min EMOM of:

Even Minutes: 

6 Deadlifts – 40/60

Max Rep Wall Balls – 6/9

Odd Minutes:

4 STO  – 40/60

Max Double Unders

*Must complete all base exercise for score to count*

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Shoulder Press - 5x3 (50%, 60%, 70%, 80%, 90%) Super Set with Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

8 OHS – 30/45

12 Cal Row

10/06/2019

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

Strength (2min cycles)

6-16min: OHS – 5x3 (50%, 60%, 70%, 80%, 90%)

16-22min: Squat Snatch from Knee – 3x2 (55%, 65%, 75%)

22-30min: Squat Snatch – 4x2 (55%, 70%, 80%, 90%)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3RFT of:

6 Snatches – 40/60

12 TTB

18 Bar Facing Burpees

*10min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 3RFT of:

15 DB Cleans – 15/20

15 Cal Bike

*9min Cap

08/06/2019

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

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-23min: WOD Brief & Set-Up

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

6 Clean & Jerks – 40/60

8 Ring Muscle Ups (Scale to Toes through Rings)

10 Box Jumps – 50/60

12 Push Ups

14 Cal Row

16 Wall Balls – 6/9

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 – 8min AMRAP of:

10 Cal Skii

8 DB Thrusters – 15/20

6 Ring Dips

07/06/2019

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

Strength (2min cycles)

6-16min: Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

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

24-32min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

32-37min: WOD Brief & Set-Up

37-45min: WOD –  2RFT of:

10 Bar Facing Burpees

15 Hang Cleans – 35/52.5

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

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

Extra WOD – 4RFT of:

10 Back Squats – 35/52.5

10 Horizontal Pull Ups

10 Cal Bike

*10min Cap

06/06/2019

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

Strength (2min cycles)

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

16-21min: WOD Brief & Set-Up

21-45min: WOD – For Time:

Run 800m

100 Double Unders

25 Hang Snatches – 30/45

20 CTB Pull Ups

15 HSPU

20 CTB Pull Ups

25 Hang Snatches – 30/45

100 Double Unders

Run 800m

*24min 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

20 Box Jump Overs – 50/60

20 Cal Row

*9min Cap

05/06/2019

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

Strength (2min cycles)

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

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

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12-1 of:

OHS – 30/45

KB Swings – 24/32

KB Goblet Lunge – 24/32

*12min Cap

45-50min: Post-WOD Recovery

50-60min: Bent Row – 5x8 Super Set with Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

4 Bar Muscle Ups

6 Clusters – 30/45

8 Cal Bike

04/06/2019

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

Strength (2min cycles)

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

16-26min: Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

26-31min: WOD Brief & Set-Up

31-45min: WOD – 4RFT

10 Thrusters – 35/52.5

10 Sit Ups

10 Snatches – 35/52.5

10 Sit Ups

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

10m Handstand Walk (Scale to Bear Crawl)

10 SDHP – 35/52.5

15 Cal Row

*9min Cap

03/06/2019

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

Strength (2min cycles)

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

18-26min:  Bench Press - 4x5 (50%, 60%, 70%, 82.5%)

26-30min:  One Arm Row

EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

5 Toes to Bar

10 Burpee Box Jump Overs – 50/60

15 Deadlifts  - 45/70

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 – 8min AMRAP of:

20 DB Snatches – 15/20

10 Pistols

20 Double Unders

01/06/2019

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

6-18min: Power Clean & Push Jerk - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 4RFT in Pairs of:

30 Ring Dips

20 Clean & Jerks – 45/70

30m Partner Carry

20 Burpee Box Jump Overs – 50/60

4 Rope Climbs – 4.5m (Scale 10 Sit Ups 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 – 3RFT of:

7 Ring Muscle Ups (Scale to Ring Push Ups)

10 Bench Press – 45/70

13 Cal Bike

*10min Cap