WODs July 2019

31/07/2019

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

Option 1: Strength (2min cycles)

6-18min: Squat Clean from Hang / Floor Practice – 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 – 10/20/30/40 of:

Hang Squat Cleans – 20/30

KB Swings – 16/24

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

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

Extra WOD – 4RFT of:

5 DB Thrusters – 15/20

10 Lunges – 20/30

10 Cal Row

*8min Cap

 

 

30/07/2019

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 – 4 x 1min Max Efforts of:

STO – 35/52.5

Bar Facing Burpees

Pistols

*12min Rolling Clock*

- Sum of all rounds is total score-

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 Hang Snatches – 15/20

10 Cal Bike

 

 

29/07/2019

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)

32-37min: WOD Brief & Set-Up  

36-45min: WOD – 3RFT of:

8 Snatches – 30/45

12 Pull Ups

30 Double Unders

*8min 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 – 7RFT of:

5 OHS – 30/45

7 Cal Row

*10min Cap

 

 

 

27/07/2019

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 – 8RFT in Pairs of:

6 OHS – 35/52.5

8 Clean & Jerks – 35/52.5

10 Bar Facing Burpees

12 DB Snatches – 15/20

*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 – 4RFT of:

10 Cal Row

7 Ring Dips

*9min Cap 

 

 

26/07/2019

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 – 8min AMRAP of:

5 HSPU

10 Box Jumps – 50/60

5 Deadlifts – 70/100

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:

1 Bar Muscle Ups

3 Bear Complex – 30/45

5 DB Cleans – 15/20

7 Cal Bike

 

 

25/07/2019

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:

200 Double Unders

30 Cleans – 40/60

Run 800m

30 Cleans – 40/60

200 Double Unders

*20min Cap 

45-50min: Post-WOD Recovery

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

Extra WOD – 3RFT of:

250m Row

10 Front Squats – 40/60

*6min Cap

 

 

24/07/2019

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 – 9-1 of:

Ring Muscle Ups (Scale to Toes through Rings)

Front Rack Lunges – 30/45 (full rep count on each leg)

*12min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

10 STO – 30/45

10 Cal Bike

 

 

23/07/2019

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 – 4RFT of:

10 Snatches – 35/50

8 CTB Pull Ups

10 Thrusters  - 35/50

*14min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 4RFT of:

10m Handstand Walk (Scale to Burpee Broad Jump)

8 KB Clean & Press – 16/24

*8min Cap

 

 

22/07/2019

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 – 5/10/15/20/25 of:

Wall Balls – 6/9

Wall Ball Sit Ups

*10min Cap

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 – 7min AMRAP of:

10 Box Jump Overs - 60/75

10 Cal Row

 

 

20/07/2019

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 – 3RFT in Pairs of:

60 Cal Row

50m Partner Carry

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

30 DB Thrusters – 15/20

20 Ring Dips

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)

10 Cal Skii

10 Cal Bike

 

 

18/07/2019

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 – 20min AMRAP of:

5 Pull Ups

10 Push Ups

15 SDHP – 15/20

20 Double Unders

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 Box Jumps – 50/60

10 HSPU

15 Cal Bike

*10min Cap

 

 

17/07/2019

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 – For Time:

100 Burpee Box Jump Overs – 50/60

- Cash-In each minute with 4 Thrusters - 30/45

*14min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

10 KB Swings – 16/24

10 Cal Row

 

 

16/07/2019

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:

4 Sit Ups

6 Pistols

8 Deadlifts – 35/52.5

10 Wall Balls - 6/9

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 7min AMRAP of:  

10 DB Front Rack Lunges – 15/20

8 Cal Bike 

 

 

15/07/2019

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

Strength (2min cycles)

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

16-22min: Squat Snatch – 3x3 (60%, 70%, 77.5%)

22-30min: Squat Snatch – 4x3 (60%, 70%, 77.5% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – For Time:

40 DB Cleans – 15/20

30 Bar Facing Burpees

20 Snatches – 40/60

Max Rep Toes to Bar

*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 Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

10 OHS – 40/60

20 Cal Row

*9min Cap

 

 

13/07/2019

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

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

16-26min: Power Clean – 5x3 (50%, 60%, 70%, 75% x 2 sets)

26-34min: Split Jerk – 4x3 (50%, 60%, 70%, 75%)

34-38min: WOD Brief & Set-Up

38-45min: WOD – 7min AMRAP of:

5 STO – 40/60

5 Cleans – 40/60

5 Snatches – 40/60

Run 100m

 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 – 5RFT of:

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

5 Front Squats / 30/40

5 Cal Bike

*7min Cap

 

12/07/2019

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

Strength (2min cycles)

6-18min: OHS - 6x6 (50%, 60%, 70% , 75% x 3 sets)

6-16min:  Push Press – 5x6 (50%, 60%, 75% x 4 sets)

Skill 1 (2min cycles)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

10 OHS – 35/52.5

10 CTB Pull Ups

15 Box Jumps – 50/60

15m Overhead Lunge – 35/52.5

*12min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

10 Cal Skii

30 Double Unders

 

11/07/2019

0-6min: Dynamic Warm-Up & WOD Brief / Set Up

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

16-20min:  Bent Row EMOM – 4x10

20-45min: WOD – 20min AMRAP of:

10 HSPU

10 Deadlifts – 50/80

10 DB Hang Squat Cleans – 15/20

Run 200m

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

5 Bar Muscle Ups

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

*9min Cap

 

10/07/2019

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 – 5RFT of:

10 Thrusters – 30/45

10 Burpee Box Jump Overs – 50/60

20 DB Snatches – 15/20

*15min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 70%, 75% x 2 sets) Super Set with Pistols Practice – 5 sets

Extra WOD – For Time:

100 Cal Bike (no cap time)

 

09/07/2019

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

Strength (2min cycles)

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

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP of:

10 Push Ups

5 Toes to Bar

10 SDHP – 25/40

5 Bar Facing Burpees

10 KB Swings – 20/32

5 Back Squats – 25/40

*20min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 3RFT of:

15 KB Deadlifts – 20/32

15 STO – 25/40

15 Cal Row

*10min Cap

 

08/07/2019

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

Strength (2min cycles)

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

18-22min: One Arm Row EMOM – 4x8

*2min Transition

Skill 1 (2min cycles)

24-32min:   Pistols Practice Super Set with Double Unders Practice – 4 sets

32-36min: WOD Brief & Set-Up

36-45min: WOD – 3RFT of:

50 Double Unders

30 Wall Balls – 6/9

*9min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 DB Cleans – 15/20

10 Cal Bike

 

06/07/2019

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 – 2RFT of:

10 Hang Snatches  - 35/52.5

10 Snatches – 35/52.5

10 Hang Squat Cleans – 35/52.5

10 Squat Cleans – 35/52.5

10 STO – 35/52.5

*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:

10 Ring Dips

15 KB Goblet Squats – 16/24

10 Cal Bike

 

05/07/2109

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 – 12min AMRAP of:

10 Thrusters – 30/45

8 Burpee Box Jumps – 50/60

6 Bar Muscle Ups (Scale to Toes to Bar)

45-50min: Post-WOD Recovery

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

Extra WOD – For Time:

50 Cal Row

50 Push Ups

50 Air Squats

50 Cal Row

*10min Cap

 

04/07/2019

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:

10 Deadlifts – 40/60

15 KB Swings – 20/32

20 Wall Balls – 6/9

Run 400m

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 Walking Lunge – 30/40

10 Push Press – 30/40

10 Cal Bike

 

03/07/2019

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 – 3RFT of:

10 Pistols

20 Pull Ups

30 Sit Ups

40 Box Jumps – 50/60

50 Double Unders

*15min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 2RFT of:

15 DB Clean & Press – 15/20

Row 500m

*8min Cap

 

 02/07/2019

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 Ring Rows

10 KB Snatches – 16/24

45-50min: Post-WOD Recovery

50-60min: DB Reverse Fly – 5 x 10

Extra WOD – 7min AMRAP of:  

10 Double KB Deadlifts – 16/24

40m KB Farmer’s Carry – 16/24

10 Cal Bike

 

 

01/07/2019

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 – 5RFT of:

15 Overhead Squats – 30/45

15 Bar Facing Burpees

*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 – 4RFT of:

5 HSPU

5 Clusters – 30/45

15 Cal Row

*10min Cap