WODs November 2018

30/11/2018

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:

Pull Ups

Box Jumps – 50/60

STO – 35/52.5

(Rest 1min per Round)

*11min 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 – 5 sets

Extra WOD – 4RFT of:

10 OH Lunges – 35/52.5

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

10 Cal Bike

*11min Cap

 

 

29/11/2018

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 – ‘Nookie’

20min AMRAP of:

7 Squat Cleans – 30/40

7 Push Press – 30/40

7 Back Squats – 30/40

Run 200m

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 Push Ups

8 Double KB Clusters – 12/20

10 Cal Bike

40m KB Farmer’s Carry – 12/20

 

 

28/11/2018

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%)

30-33min: WOD Brief & Set-Up

33-45min: WOD – 5RFT of:

10 Deadlifts - 42.5/60 

10m Handstand Walk (Scale to Bear Crawl)

10 Bar Facing Burpees

5 Snatches – 42.5/60

*12min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD - For Time

25 OHS – 42.5/60

25 Hang Cleans – 42.5/60

100 Double Unders

*9min Cap

 

 

27/11/2018

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 KB Hang Clean & Jerk – 16/24 (3 each arm)

Max Rep Thrusters – 30/45

Odd Minutes:

4 Clean & Jerks – 30/45

Max Calorie Row 

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:

7 Hang Snatches  - 30/45

12 Cal Bike

 

 

26/11/2018

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4x8

*2min transition

Skill 1 (2min Cycles)

22-30min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

30-35min: WOD Brief & Set-Up

35-45min: WOD – WOD - 9-6-3-6-9 of:

Ring Dips

TTB

Double KB Cleans – 16/24

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

8 DB Cleans – 15/20

10 HSPU

12 Sit Ups

30 Double Unders

 

 

24/11/2018

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

Strength (2min cycles)

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

16-21min: WOD Brief & Set-Up

21-45min: WOD – 24min AMRAP in Pairs of:

10 Clean & Jerks – 45/70

15 Push Ups

20m Double KB Goblet Lunge – 12/20

25 Cal Row

30 Wall Balls 

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:

8 DB Thrusters – 15/20

10 Ring Dips

12 Cal Row

 

 

23/11/2018

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

Strength (2min cycles)

6-16min: Front Squat – 5x4 (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:

40 Double Unders

10 CTB Pull Ups

15 Deadlifts – 70/102.5 

20 Hang Snatches - 15/20 (alternate arms)

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

Extra WOD – 5RFT of:

3 Bar Muscle Ups

7 Box Jump Overs

10 Cal Bike

*10min Cap

 

 

22/11/2018

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

Strength (2min cycles)

6-18min: Squat Clean – 5x3, 1x2 (50%, 60%, 70%, 80%, 85%, 87.5%)

18-23min: WOD Brief & Set-Up

23-45min: WOD – For Time:

Run 800m

50 Front Squats - 25/40

40 Hang Cleans - 25/40

30 Front Rack Lunges - 25/40

20 Bar Facing Burpees 

30 Front Rack Lunges - 25/40

40 Hang Cleans - 25/40

50 Front Squats - 25/40

Run 800m

*22min 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:

Row 2000m

 

 

21/11/2018

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

Strength (2min cycles)

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

*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 – 1-7 of:

Ring Muscle Ups (Scale to Toes through Rings)

OHS – 35/52.5

Hang Snatches – 35/52.5

*12min Cap

45-50min: Post-WOD Recovery

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

7min AMRAP of:

5 SDHP – 35/52.5

5 Clusters – 35/52.5

10 Cal Bike

 

 

20/11/2018

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

15 HSPU

15 Sit Ups

15 Thrusters – 30/45

15 Snatches – 30/45

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

20 Pistols

Row 500m

*7min Cap

 

 

19/11/2018

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 Box Jumps – 50/60

15 KB Swings – 16/24

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:

15m Handstand Walk (Scale to Bear Crawl)

20 DB Snatches – 15/20

25 Double Unders

 

 

17/11/2018

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 – ‘Harvell’ in Pairs:

2RFT in Pairs of:

11 Rope Climbs – 4.5m

200m Partner Carry

33 Power Cleans – 42.5/60

400m Partner Carry

55 Front Squats – 42.5/60

66 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 – 4RFT of:

2 Bear Complex – 42.5/60

4 Ring Muscle Ups (Scale to 8 Ring Push Ups)

10 Cal Bike

*10min Cap

 

 

16/11/2018

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

Thrusters – 42.5/60

DB Cleans – 15/20

*7min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 8min AMRAP of:

6 OHS – 42.5/60

12 Cal Row

 

 

15/11/2018

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 – 70/100

10m Handstand Walk (Scale to Burpee Broad Jumps)

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

10 KB Goblet Lunges – 16/24

10 KB Goblet Step Ups – 16/24 (40cm)

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 STO – 30/45

10 SDHP – 30/45

30 Double Unders

*7min Cap

 

 

14/11/2018

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

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (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) – 4 sets

26-31min: WOD Brief & Set-Up

31-45min: WOD – 4RFT:

10 Ring Dips

10 Clean & Jerks – 35/52.5

20 Box Jumps – 50/60

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

7 Hang Cleans – 35/52.5

8 Front Rack Lunges – 35/52.5

9 Cal Bike

 

 

13/11/2018

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 CTB Pull Ups

7 Burpees

9 KB Goblet Squats – 16/24

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

Extra WOD – 8min AMRAP of:

12 Sit Ups

10 DB Hang Snatches – 15/20

8 Push Ups

 

 

12/11/2018

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:

10 Double KB Clean & Jerk – 16/24

20 Toes to Bar

30 Pistols

400m Run

50m Bear Crawl

Max Rep Burpee Box Jump Overs – 50/60

*12min 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 – 2RFT of:

30 Wall Balls

30 Sit Ups

20 DB STO – 15/20

20 Cal Bike

*9min Cap

 

 

10/11/2018

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 – ‘Eva’ in Pairs:

5RFT of:

Run 800m (200m intervals per person)

30 KB Swings – 20/32

30 Pull Ups

*24min Cap 

45-50min: Post-WOD Recovery

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

Extra WOD – 3RFT of:

7 Ring Dips

10 Front Squats – 35/52.5

13 Cal Bike

*8min Cap

 

 

09/11/2018

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 – 21/15/9 of:

Push Ups

Box Jump Overs – 50/60

DB Thrusters – 15/20

*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 KB Hang Cleans (Each Arm) – 16/24

12 Cal Bike

 

 

08/11/2018

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:

10 Toes to Bar

10 STO – 30/45

10 Cleans – 30/45

25 Double Unders 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 7min AMRAP of:

4 Clusters – 30/45

6 Pistols

8 Cal Row

10m Bear Crawl

 

 

07/11/2018

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: 20 Clean & Jerks – 30/45

4 Rounds of:

5 Ring Muscle Ups (Scale to Ring Pull Ups)

10 Sit Ups

15m OH Lunge – 30/45

Cash-Out: 20 Clean & Jerks – 30/45

*15min Cap

45-50min:
Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

10m Handstand Walk (Scale to Burpee Broad Jump)

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

12 Cal Row

 

 

06/11/2018

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

Strength (2min cycles)

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

16-20min:  Bent Row EMOM – 4x8

*2min transition

Skill 1 (2min cycles)

22-32min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice  – 5 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – WOD - 2RFT of:

10 HSPU

15 OHS – 35/52.5

20 DB Snatches – 15/20

25 Deadlifts – 35/52.5

*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

15 Burpee Box Jumps – 50/60

20 Cal Bike

15 Burpee Box Jumps  - 50/60

10 Hang Snatches – 35/52.5

*10min Cap

 

 

05/11/2018

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 – WOD 1 - For Time:

Run 500m

40 Bar Facing Burpees

30 Hang Cleans – 30/45

20 Thrusters – 30/45

10 Snatches – 40/55

20 Thrusters – 30/45

30 Hang Cleans – 30/45

40 Bar Facing Burpees

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 – 8min EMOM of:

Even: 30 Double Unders

Odd: 9/12 Cal Row 

 

 

03/11/2018

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:

5 Rope Climb – 4.5m

10 Cleans – 45/70

15 Double KB STO – 16/24

20 Pistols

100m Partner Carry

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

30 Double Unders

 

 

02/11/2018

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:

Bar Facing Burpees

Bear Complex – 30/45

Wall Balls – 6/9
*11min Rolling Clock

-Rest 1min/rd-

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 STO – 30/45

15 Cal Bike

*9min Cap

 

 

01/11/2018

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 Bar Muscle Ups (Scale to CTB Pull Ups)

5 Clean & Jerks – 42.5/60

10m Handstand Walk (Scale to Bear Crawl)

10 Box Jumps – 50/60

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 – 6min AMRAP of:

6 HSPU

12 Plate Overhead Lunges – 15/20

12 Cal Row