WODs May 2019

31/05/2019

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

Strength (2min cycles) 

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

16-22min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

*2min transition

Skill 1 (2min cycles)

26-34min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 4 sets

32-38min: WOD Brief & Set-Up

38-45min: WOD – 6-1 of:

Bar Muscle Ups (Scale to CTB Pull Ups)

Thrusters – 40/60

*7min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

20 Cal Row

40m Bear Crawl

*10min Cap

 

 

 

30/05/2019

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 – 40/60

5 Toes to Bar

10 Pistols

5 Double KB STO– 16/24

Run 200m

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 Hang Cleans  – 35/52.5

5 OHS – 35/52.5

10 Cal Bike

*7min Cap

 

 

29/05/2019

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 – For Time:

150 Burpees

Cash-In at the start of each 2min Cycle with:

3 Cleans – 40/60

6 Box Jumps – 50/60

*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 / Rope Climb Practice – 5 sets

Extra WOD – 7min AMRAP of:

5 SDHP – 40/60

6 Front Rack Lunges – 40/60

20 Double Unders

 

 

 

28/05/2019

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:

9 Pull Ups

12 DB Cleans – 15/20

15 Wall Balls – 6/9

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

Extra WOD – 8min AMRAP of:

6 Cal Bike

8 HSPU

12 Cal Row

 

 

27/05/2019

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

Strength (3min cycles)

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

16-22min: Squat Snatch from Knee – 3x3 (55%, 65%, 75%)

22-28min: Squat Snatch - 4x3 (55%, 65%, 75%, 85%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

60m Handstand Walk (Scale to Burpee Broad Jump)

40 Hang Cleans - 30/40

20 Thrusters – 30/40

Max Rep Double Unders

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   Handstand Hold / Walk / HSPU Practice or Double Unders Practice - 5 sets

Extra WOD – 3RFT of:

10 Snatches – 30/40

10 Overhead Lunges - 30/40

10 Lateral Jumping Burpees over Barbell

*9min Cap

 

 

25/05/2019

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 – In Pairs For Time:

100m KB Farmer’s Carry – 16/24

50 Cal Bike

100 Double KB Clean & Press – 16/24

50 Cal Row

100 Clean & Jerks – 35/52.5

*24min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 2RFT of:

50 Double Unders

10 Ring Dips

10 Cal Skii

*7min Cap

 

 

24/05/2019

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 – 9-1 of:

HSPU

Box Jumps – 50/60

Deadlifts – 50/80

*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 – 8min AMRAP of:

8 Cal Bike

10 DB Push Up & One Arm Row – 15/20

Run 200m

 

 

23/05/2019

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:

Run 500m

40 Thrusters – 20/30

30 Sit Ups

20 CTB Pull Ups

10 Snatches – 40/60

20 CTB Pull Ups

30 Sit Ups

40 Thrusters – 20/30

Run 500m

*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 – 3RFT of:

15 Cal Row

10 Burpee Box Jump Overs – 50/60

5 Bar Muscle Ups

*9min Cap

 

 

22/05/2019

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: 50 Wall Balls

3 Rounds of:

5 Ring Muscle Ups (Scale to Toes through Rings)

10 Overhead Lunges – 30/45

15 Bar Facing Burpees

Cash-Out – 50 Wall Balls

*15min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

10m Burpee Broad Jumps

10 SDHP – 30/45

10 Cal Bike

30 Double Unders

 

 

21/05/2019

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:

20 Push Ups 

20 Toes to Bar

20 Double KB Clusters – 12/20

5 Hang Snatches – 40/60

20 Overhead Squats – 30/40

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 3RFT of:

10 Pistols

10 DB Cleans – 15/20

10 Hang Cleans – 30/45

10 Cal Row

*10min Cap

 

 

20/05/2019

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 – For Time:

35 Double Unders

35 Cleans – 40/60

35 DB Front Squats – 15/20

35 Burpee Box Jump Overs - 50/60

*13min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 8min AMRAP of:

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

10 Cal Bike

10m Handstand Walk 

 

 

18/05/2019

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 – 4RFT in Pairs of:

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

10 Bar Muscle Ups (Scale to CTB Pull Ups)

20 Cleans – 35/52.5

30 Ring Dips

40m Partner Carry

*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:

5 Ring Muscle Ups (Toes through Rings)

10 Bench Press – 40/60

15 Cal Bike

 

 

17/05/2019

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 – For Time:

49 Clean & Jerks - 25/35

49 Bar Facing Burpees 

49 KB SDHP - 16/24

49 Cal Row

*11min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD - 12min EMOM of:

Even Minutes: 3 Bear Complex - 25/35

Max Cal Bike

Odd Minutes:

8 KB Hang Snatches - 16/24 (4 each arm)

Max Rep Box Jumps – 50/60

 

 

 

16/05/2019

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 – 'The Last Farkas'

20min AMRAP of:

5 Toes to Bar

10 KB Swings – 16/24

15 Deadlifts – 40/60

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 – 8min AMRAP of:

5 Hang Snatches – 40/60

10m Single DB OH Lunge – 15/20

15 Double Unders

 

 

15/05/2019

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 – For Time:

20/15/10/5 of Burpee Box Jumps – 50/60

40/30/20/10 of Wall Balls

*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 – 15/20

10 Double DB Hang Clean & Press – 15/20

20 Cal Row

*8min Cap

 

 

14/05/2019

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 –

2 x 1min Max Efforts of:

Pull Ups

KB Snatch – 16/24 (alternate arms)

STO – 40/60

KB Goblet Squat – 16/24

HSPU (Scale to Push Ups)

Calorie Bike

*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:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 Cal Skii

 

 

13/05/2019

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%)

22-30min: Squat Snatch – 4x3 (60%, 70%, 80% x 2 sets)

30-35min: WOD Brief & Set-Up  

35-45min: WOD – 3RFT of:

6 Hang Squat Cleans -  35/52.5

8 Snatches – 40/60

10 Pistols

40 Double Unders

*10min 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:

6 OHS – 40/60

10 Push Ups

14 Cal Row

*10min Cap

 

 

11/05/2019

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:

10 Clean & Jerks – 40/60

20 Thrusters – 40/60

30 Bar Facing Burpees

*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:

15 Cal Row

10 Ring Dips

5 DB Thrusters – 15/20

*9min Cap 

 

 

10/05/2019

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:

10 Deadlifts – 30/45

10 Front Rack Lunges – 30/45

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 – 5 sets

Extra WOD – 8min AMRAP of:

4 Bar Muscle Ups

6 Bear Complex – 35.52.5

8 Cal Bike

 

 

 

09/05/2019

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:

100 Double Unders

40 DB Snatches – 15/20

30 Hang Cleans – 35/52.5

20 HSPU (Scale to Push Ups)

Run 1000m

20 HSPU (Scale to Push Ups)

30 Hang Cleans – 35/52.5

40 DB Snatches – 15/20

100 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:

15 Cal Row

10 Front Squats – 35/52.5

5 Hang Snatches – 35/52.5

*6min Cap

 

 

08/05/2019

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:

5 Snatches – 35/50

10 Sit Ups

20 Wall Balls – 6/9

*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)

10 KB Clean & Press – 16/24

20 Double Unders

*8min Cap

 

 

07/05/2019

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 – ‘Heavy CTB Fran’

21/15/9 of:

Thrusters – 40/60

CTB Pull 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

10 DB Cleans – 15/20

10 Cal Row

 

 

04/05/2019

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 SDHP – 35/52.5

30 Ring Dips

20 Toes to Bar

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

 

 

03/02/2019

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

Strength (2min cycles)

6-14min: Squat Clean & Split Jerk - 4x3 (50%, 60%, 70%, 82.5%)

14-24min: Deadlift  - 5x5 (55%, 65%, 75%, 85% x 2 sets)

22-27min: WOD Brief & Set-Up

27-45min: WOD – For Time:

50 KB Swings - 16/24

50 Box Jumps - 50/60

50 Hang Cleans - 30/45

50 Deadlifts - 30/45

50 HSPU

*16min 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:

7 Cal Bike

11 KB SDHP – 16/24

 

 

02/05/2019

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

Strength (2min cycles)

6-14min: Power Snatch - 4x3 (50%, 60%, 70%, 82.5%)

14-20min: Push Press – 3x5 (55%, 70%, 85%)

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Pull Ups

20 Wall Balls

30 Double Unders

Run 200m

10 Thrusters - 30/45

45-50min: Post-WOD Recovery

50-60min: Snatch Pull – 5x5 (85%) Super Set with Pistols Practice – 5 sets

Extra WOD – 3RFT of:

20 Plate Overhead Lunges – 20/25

500m Row

*12min Cap

 

 

01/05/2019

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: Ring Dips Practice OR False Grip Ring Pull Ups Practice

OR Ring Muscle Ups Practice – 4 sets

26-31min: WOD Brief & Set-Up 

31-45min: WOD – For Time:

Cash-In: 20 Toes to Bar

2 Rounds of:

9 Burpee Box Jumps – 50/60

12 Ring Dips

15 Front Squats – 30/45

18 DB Hang Clean & Jerks – 15/20 (9 each arm)

Cash-Out: 20 Toes to Bar

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 4x5 (50% x6, 60% 70%, 77.5%) Super Set with DB Reverse Fly – 4 x10

Extra WOD – 8min AMRAP of:

12 Cal Row

12 DB Snatches – 15/20