WODs October 2019

31/10/2019

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%)

22-25min: WOD Brief & Set-Up

22-45min: WOD – For Time:

Run 800m

25 DB Cleans – 15/20

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

20 TTB  

25 DB Cleans – 15/20

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

Run 800m

*20min Cap 

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 3RFT of:

10 Cal Bike

10m Handstand Walk (Scale to Burpee Broad Jump)

10 DB Thrusters – 15/22.5

*8min Cap

 

 

30/10/2019

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

Strength (2min cycles)

6-16min: Front Squat – 5x5 (55%, 65%, 75%, 85% x 2 sets)

Skill 1 (2min cycles)

*2min transition

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: 50 Burpees over Wall Ball

3 Rounds of:

10 Pull Ups

25 Wall Balls

Cash-Out – 50 Burpees over Wall Ball

*15min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

30 Double Unders

10 Pistols (Scale to Air Squats)

10 Cal Row

 

 

29/10/2019

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 (50%, 60%, 70%, 82.5% x 3 sets)

Option 2:  Skill 1 (2min cycles)

*2min transition

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 – 4RFT of:

20 Box Jumps – 50/60

20 OHS – 30/45

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

 28-32min:  Bent Row EMOM – 4x8

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

Extra WOD – 4RFT of:

10 Sit Ups

5 Bar Muscle Ups

10 Cal Bike

5 Snatches – 30/45

*10min Cap

 

 

28/10/2019

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

Strength (2min cycles)

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

16-26min:  Bench Press - 5x8 (50%, 60% 70%, 77.5% x 2 sets)

26-30min:  DB One Arm Row EMOM – 4x8

30-36min:  WOD Brief & Set-Up

36-45min: WOD – 20.3

21/15/9 of:

Deadlift - 70/102.5

HSPU 

Then 21/15/9 Deadlifts

Combined with 15m Handstand Walk

*9min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Box Jump Overs – 50/60

20 Cal Row

10 STO – 40/60

 

 

26/10/2019

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 – 5RFT in Pairs of:

20 Cal Assault Bike

16 Ring Dips

12 CTB Pull Ups

8 Cleans – 40/60

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

*22min Cap

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:

15 Cal Row

10 DB Snatches – 20/30

5 Ring Muscle Ups (Scale to Ring Push Ups)

 

 

25/10/2019

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)

30-33min: WOD Brief & Set-Up

33-45min: WOD – 12min EMOM of:

Even Minutes: 5 Deadlifts – 50/75

Max Rep Wall Balls - 6/9

Odd Minutes: 5 KB SDHP - 20/32

Max Rep Burpee Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 10min AMRAP of:

10 Sit Ups

10 Cal Bike

20m Single DB OH Lunge – 15/22.5 (10m each arm)

 

 

24/10/2019

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:

10m Handstand Walk (Scale to 20m Burpee Broad Jump)

10 Front Squats – 40/60

5 Bar Muscle Ups (Scale to Pull Ups)

10 STO – 40/60

Run 400m

45-50min: Post-WOD Recovery

Skills (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 Box Jumps – 50/60

5 Clean & Jerks – 40/60

10 Cal Row

 

 

23/10/2019

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

Option 1: Strength (2min cycles)

6-18min: Squat Clean from Below Knee (Low Hang) or Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

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 - 6x8 (50%, , 60%, 70%, 75% x 3 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 15/10/5/10/15 of:

Toes through Rings

Thrusters – 30/45

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

5 HSPU

10 Cal Bike

15 KB Swings – 16/24

*8min Cap

 

 

22/10/2019

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 – 3 x 1min Max Efforts of:

Pistols

Snatches – 35/52.5

Bar Facing Burpees

*9min Rolling Clock

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 7min AMRAP of:  

20 Double Unders

5 OHS – 35/52.5

5 Hang Cleans – 35/52.5

200m Row

 

 

21/09/2019

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

Strength (2min cycles)

6-20min: Back Squat – 7x6 (50%, 60%, 70% , 75% x 4 sets)

Super Set with:

Skills (2min cycles)

6-20min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 7 sets

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20.2

20min AMRAP of:

4 DB Thrusters - 15/22.5

6 TTB

24 Double Unders

45-50min: Post-WOD Recovery

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

Extra WOD – 4RFT of:

8 Burpee Box Jump Overs – 50/60

8 Cal Bike

10m Bear Crawl

10 DB Hang Clean & Press – 15/22.5 (alternate arms)

*10min Cap

 

 

19/10/2019

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 – 4RFT in Pairs of:

30 Sit Ups

20 Box Jump Overs – 50/60

10 Clean & Jerks – 40/60

20 DB Hang Snatches – 15/22.5 (alternate arms)

30 Cal Row

*22min Cap

45-50min: Post-WOD Recovery

Skills (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 – 2RFT of:

20 Ring Dips

15 Cal Bike

10 Hang Snatches – 30/45

5 Clusters – 30/45

*9min Cap 

 

 

18/10/2019

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%)

Skill 1 (2min cycles)

*2min transition

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 – 1-7 of:

HSPU

OHS – 30/45

Floor Press 30/45

Deadlifts – 60/85

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 8min AMRAP of:

2 Squat Cleans – 60/100

5 Burpee Box Jumps – 60/75

8 Cal Row

 

 

17/10/2019

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 800m

60m Plate OH Lunge – 15/20

50 Wall Balls

40 Box Jumps - 50/60

30 Pull Ups

Run 800m

*20min Cap 

45-50min: Post-WOD Recovery

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

Extra WOD – 3RFT of:

9 SDHP – 35/52.5

12 Cal Bike

15 STO – 35/52.5

*9min Cap

 

 

16/10/2019

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 6x3 (50%, 60%, 70%, 80% x 3 sets)

Option 2:  Skill 1 (2min cycles)

*2min transition

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 – ‘Nasty Girls’

3RFT of:

7 Ring Muscle Ups (Scale to TTR)

50 Air Squats

10 Hang Cleans – 42.5/60

*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 – 9min AMRAP of:

5 Snatches – 42.5/60

5 Front Squats – 42.5/60

500m Row

50 Double Unders

 

 

15/10/2019

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:

7 Thrusters – 35/52.5

10 TTB

40 Double Unders

*14min Cap 

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 4RFT of:

10 Cal Bike

10m Handstand Walk (Scale to Burpee Broad Jump)

10 KB Clean & Press – 16/24

*9min Cap

 

 

14/10/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x8 (50%, 60%, 72.5% x 2 sets)

26-30min: WOD Brief & Set-Up

30-45min: WOD – 20.1 - 10RFT of:

8 Ground to Overhead - 30/42.5

10 Bar Facing Burpees

*15min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice Super Set with Pistols Practice – 5 sets Super Set with DB One Arm Row - 5 x 8

Extra WOD – 10min AMRAP of:

5 Bar Muscle Ups (Scale to CTB Pull Ups)

10 DB Cleans – 15/22.5

15 Cal Row

 

12/10/2019

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:

50m Handstand Walk (Scale to Bear Crawl)

50m Partner Carry

50 Cal Assault Bike

50 Deadlifts – 45/70

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

*24min Cap

45-50min: Post-WOD Recovery

Skills (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 Ring Push Ups)

3 Clean & Jerks – 45/70

10 Cal Row

 

 

11/10/2019

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

Strength (2min cycles)

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

Skills (2min cycles)

*2min transition

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 – For Time:

2/4/6 of:

Bar Muscle Ups (Scale to Pull Ups)

Cleans – 50/80

6/8/10 of:

TTB

STO – 40/60

*10min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 70%, 77.5%) *Outside – Power Clean first rep

Extra WOD – 4RFT of:

15 Thursters – 25/35

15 Cal Bike

*11min Cap

 

 

10/10/2019

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:

10 Burpees

20 KB Swings – 16/24

20 Wall Balls – 6/9

10 DB Hang Clean & Press – 15/22.5 (alternate arms)

Run 200m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 6min AMRAP of:

5 HSPU

10 DB Snatches – 15/20

10 Cal Row

 

 

09/10/2019

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 below knee (Low Hang) or Floor – 6x3 (50%, 60%, 70%, 77.5% x 3 sets)

Option 2: Skill 1 (2min cycles)

*2min transition

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:

60 Bear Complex – 30/45

- Cash-In at the start of each minute with 5 Ring Dips-

*14min Cap

45-50min: Post-WOD Recovery

50-60min: DB Reverse Fly – 5x10 

Extra WOD – 3RFT of:

10 Box Jumps – 50/60

9 OHS – 30/45

8 Bar Overhead Lunges – 30/45

7 Cal Bike

*8min Cap

 

 

08/10/2019

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  - 5x10 (50%, 60%, 70% x 2 sets)

28-33min:  WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

20 Double Unders

5 CTB Pull Ups

5 Snatches – 35/52.5

5 Burpee Box Jump Overs – 50/60

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 9min AMRAP of:  

10 Sit Ups

10 Pistols (scale to Air Squats)

10 Double KB Hang Clean & Press – 12/20

10 Cal Row

 

 

05/10/2019

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:

50 Push Ups

50 Wall Balls – 6/9

50 Hang Snatches – 25/35

50m Front Rack Lunge – 25/35

50 Cal Row

45-50min: Post-WOD Recovery

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

Extra WOD – 3RFT of:

10 Ring Dips

15 Box Jump Overs – 50/60

10 Cal Bike

*7min Cap

 

 

 

04/10/2019

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

Strength (2min cycles)

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

16-28min: Deadlift  - 6x6 (50%, 60%, 70% , 75% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

Run 500m

25 Pull Ups

25 Clean & Jerks – 40/60

25 Burpee Box Jumps – 50/60

25 Deadlifts – 40/60

*12min Cap 

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Cal Row

6 Bar Muscle Ups (Scale to CTB Pull Ups)

2 Clusters – 40/60

 

 

03/10/2019

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 – ‘Joseph Marchbanks Jr.’

10-1 of:

DB Snatch – 15/22.5 (Full rep count on each arm)

HSPU

*18min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 2RFT of:

20 Cal Bike

20 Burpee Box Jump Overs – 50/60

20 KB Hang Snatch – 16/24 (10 each arm)

*9min Cap

 

 

02/10/2019

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

Strength (2min cycles)

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

Skills (2min cycles)

*2min transition

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: 100 Double Unders

3 Rounds of:

10 Ring Muscle Ups (Scale to Toes through Rings)

10 Double KB Clusters – 12/20

20 Sit Ups

Cash-Out – 100 Double Unders

*15min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

5 Cleans – 35/52.5

5 STO – 35/52.5

10 Cal Row

 

 

01/10/2019

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 – 6x3 (50%, 60%, 70%, 75% x 3 sets) 

Option 2: Skill 1 (2min Cycles)

*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 Bar Facing Burpees

20 Pistols 

20 OHS – 30/45

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

10 Cal Bike

15m Handstand Walk (Scale to 20 DB Step Ups – 15/20 (50/60)

*10min Cap