WODs October 2018

31/10/2018

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

Strength (2min cycles)

6-18min:  Bench Press - 6x7 (50%, , 60%, 70%, 75% x 3 sets)

*2min transition

Skill 1 (2min Cycles)

20-30min:  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 – For Time:

10-15 of:

Ring Dips

Toes to Bar

15-20 of:

DB Cleans – 15/20

Hang Snatch – 30/45

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

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

Extra WOD – 3RFT of:

10 Box Jump Overs – 50/60

10 DB Thrusters – 15/20

15 Cal Bike

*8min Cap

 

 

30/10/2018

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 – WOD – 12min EMOM of:

Even Minutes:

5 Thrusters – 35/52.5

Max Rep Double Unders

Odd Minutes:

10 Deadlifts – 35/52.5

Max Rep Burpee Box Jump Overs – 50/60

*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:

7 Sit Ups

8 DB Snatches – 15/20

9 Cal Row

 

 

29/10/2018

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 – 3RFT of:

15 Pull Ups

10 KB Clean & Jerks – 16/24

5 Snatches – 42.5/60

*9min 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:

20 Double Unders

6 Push Ups

3 OHS – 42.5/60

*8min Cap

 

 

27/10/2018

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 – ’22 in Pairs’:

22min AMRAP in Pairs of:

22 Wall Balls – 6/9

22 Power Snatches – 25/35

22 Box Jumps – 50/60

22 Push Press – 25/35

22 Cal Row 

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:

4 Bar Muscle Ups

6 Ring Dips

8 Double KB Clusters – 12/20

10 Cal Bike

30 Double Unders

*10min Cap

 

 

26/10/2018

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 – 2RFT of:

20 Sit Ups

15 Box Jumps – 50/60

10 HSPU

5 Deadlifts – 80/120

*8min 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 AMRAP of:

8 SDHP – 30/45

8 DB Thrusters – 15/20

8 Cal Bike

 

 

25/10/2018

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

40 DB Snatches – 15/20

35 Front Rack Lunges – 30/42.5

30 CTB Pull Ups

35 Front Rack Lunges – 30/42.5

40 DB Snatches – 15/20

Run 800m

*20min Cap 

45-50min: Post-WOD Recovery

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

Extra WOD – 2RFT of:

20 Pistols

20 Floor Press – 30/42.5

20 Cal Row

*7min Cap

 

 

24/10/2018

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

Strength (2min cycles)

6-18min: OHS – 6x5 (50%, 60%, 70%, 80% x 3 sets)

*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 – 1-7 of:

Ring Muscle Ups (Scale to Ring Push Ups – Double Reps)

Burpee Box Jumps – 50/60

OHS – 42.5/60

*12min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

6 Hang Snatches – 42.5/60

12 Air Squats

24 Double Unders

 

 

23/10/2018

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:

10 Thrusters – 30/45

10 Hang Cleans – 30/45

10 KB Swings – 20/32

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 3RFT of:

10m Handstand Walk (Scale to Burpee Broad Jump)

5 DB Hang Clean & Press (each arm)

10 Cal Bike

*8min Cap

 

 

22/10/2018

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 – 10min AMRAP of:

5 Clean & Jerks – 35/52.5

10 TTB

30 Double Unders

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 – 9min AMRAP of:

10 Burpee Box Jump Overs – 50/60

10 Front Squats – 35/52.5

10 Cal Row

 

 

20/10/2018

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 – 4RFT in Pairs of:

5 Rope Climbs – 4.5m

15 Clean & Jerks – 42.5/60

25 Cal Bike

35m Partner Carry

*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

8min AMRAP of:

3/5 Ring Muscle Ups (Scale to TTR)

20 Wall Balls – 6/9

10 Cal Row

 

 

19/10/2018

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

Strength (2min cycles)

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

*2min transition

Skill 1 (2min cycles)

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 – 10/20/30/40/50 of:

DB STO - 15/20

DB Front Rack Lunge - 15/20

*10min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – For Time:

20 HSPU

30 Pistols 

40 Cal Row

*9min Cap

 

 

18/10/2018

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 –WOD 1 - ‘Artie’

20min AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Thrusters – 30/42.5 20min

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:

14 Box Jumps – 50/60

12 DB Hang Snatches – 15/20

10 Cal Bike

*10min Cap

 

 

17/10/2018

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

Strength (2min cycles)

6-16min: Split Jerk – 5x3 (50%, 60%, 70%, 77.5% 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 – 3RFT of:

15 Ring Dips

20 SDHP – 30/42.5

25 Bar Facing Burpees

*14min Cap

45-50min: Post-WOD Recovery

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

 

 

16/10/2018

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:

2 Bar Muscle Ups (Scale to 5 CTB Pull Ups)

10 STO – 35/52.5

15 DB Cleans – 15/20

Run 200m

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 7min AMRAP of:

10 Burpee Box Jumps Overs – 50/60

10 Hang Cleans – 35/52.5

10 Cal Bike

 

 

15/10/2018

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 Box Jump Overs – 50/60

30 DB Thrusters – 15/20

20 Toes to Bar

10 Snatches – 42.5/60

Max Distance Handstand Walk (Scale to Burpee Broad Jump)

 *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 – 42.5/60

20 Sit Ups

50 Double Unders

*9min Cap

 

 

13/10/2018

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:

10 Hang Snatches – 30/45

20 Bar Facing Burpees

30 Cal Row

40 KB SDHP – 20/32

50m KB Farmer’s Carry – 20/32 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 2RFT of:

12 Burpee Box Jumps – 50/60

10 Ring Dips

8 Clusters 30/45

*7min Cap

 

 

12/10/2018

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)

Skill 1 (2min cycles)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 1-5 of:

Toes to Bar

Clean & Jerk – 50/75

6-8 of:

Box Jumps – 50/60

Wall Balls – 6/9

Deadlifts – 50/75

*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:

10m Handstand Walk

8 Cal Bike

6 DB Thrusters – 15/20

 

 

11/10/2018

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 – For Time:

Run 400m

10 Snatches – 42.5/60

20 HSPU

30m Plate Overhead Lunge – 15/20

40 Sit Ups

30m Plate Overhead Lunge – 15/20

20 HSPU

Run 400m

*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 – For Time:

10 Bar Muscle Ups

Row 1000m

10 Bar Muscle Ups

*9min Cap

 

 

10/10/2018

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 – For Time:

Cash-In: 10 Ring Muscle Ups (Scale to Toes through Rings)

5 Rounds of:

6 Thrusters – 42.5/60

9 Cleans – 42.5/60

12 DB Hang Snatches – 15/20

Cash-Out – 10 Ring Muscle Ups (Scale to Toes through Rings)

*15min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

10m Burpee Broad Jumps

10 SDHP – 30/45

10 Cal Bike

 

 

09/10/2018

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

Strength (2min cycles)

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

16-20min:  Bent Row EMOM – 4x10

*2min transition

Skill 1 (2min Cycles)

22-32min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 2RFT of:

20 Burpee Box Jump Overs- 50/60

20 Pull Ups

20 Overhead Squats – 35/52.5

*8min Cap

45-50min: Post-WOD Recovery

50-60min:  Pistols Practice Super Set with Rope Climb Practice – 5 sets

Extra WOD – 3RFT of:

10 Pistols

10 Hang Cleans – 40/60

20 Cal Row

*10min Cap

 

 

08/10/2018

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

Strength (2min cycles)

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

16-24min:  Bench Press  - 4x8 (50%, 60%, 67.5% x 2 sets)

24-30min: One Arm Row EMOM – 4x8

30-34min: WOD Brief & Set-Up

34-45min: WOD – 11min AMRAP of:

5 Double KB Clusters – 12/16

10 Push Ups

15m Bear Crawl

20 Double Unders

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 – 8min AMRAP of:

5 Front Squats – 35/52.5

10 Cal Bike

15 DB Cleans – 15/20

 

 

06/10/2018

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

Strength (2min cycles)

6-18min: Power Clean  - 6x3 (60%, 70%, 72.5% x 4 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 5RFT of:

6 Rope Climbs – 4.5m (Sub 5 Burpees per Climb)

12 Cleans – 50/75
18 Ring Dips

24 Wall Balls – 6/9

30m Partner Carry

*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 – 7min AMRAP of:

7 Push Ups

8 DB Thrusters – 15/20

9 Cal Bike

 

 

05/10/2018

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 – 2 x 1min Max Efforts of:

Handstand Walk (Scale to Burpee Broad Jump)

Bar Muscle Ups (Scale to Pull Ups)

Thrusters – 30/45

Deadlift – 30/45

KB Hang Snatch – 12/20 (alternate arms)

Pistols

*12min Rolling Clock

45-50min: Post-WOD Recovery

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

For Time:

40 Sit Ups

30 Burpee Box Jump Overs – 50/60

20 Cal Row

*10min Cap

 

 

04/10/2018

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 –  ‘Jack’

20min AMRAP of:

10 Push Press – 35/52.5

10 KB Swings – 16/24

10 Box Jumps – 50/60

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

6min AMRAP of:

10m Single DB OH Lunge – 15/20

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

20 Double Unders

 

 

03/10/2018

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

Strength (2min cycles)

6-16min: Push Jerk – 6x3 (50%, 60%, 72.5% x 3 sets)

16-26min:  Bench Press  - 5x10 (50%, 60%, 65% x 3 sets)

26-30min:  DB Reverse Fly EMOM -  4x10

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3-6-9-12 of:

Toes to Bar

Clean & Jerk

-Run 200m at the end of each round-

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

3/6 Ring Muscle Ups (Scaled to TTR) 

12 DB Hang Clean & Press – 15/22.5 (6 each arm)

15 Cal Row

*8min Cap

 

 

02/10/2018

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

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets)

*2min transition

Skill 1 (2min cycles)

20-28min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min EMOM of:

Even Minutes: 5 Bar Facing Burpees

Max Rep Back Squats -  35/52.5

Odd Minutes: 5 Hang Cleans – 35/52.5

Max Rep Double Unders

*Score is sum of Back Squats and Double Unders (must complete at least one rep of each per round) 

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (72.5%)

Extra WOD – 7min AMRAP of:  

5 Hang Snatches – 35/52.5

10 Cal Bike

15 Air Squats 

01/10/2018

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

Strength (2min cycles)

6-16min: Overhead Squat – 5x6 (50%, 60%, 70%, 72.5% x 2 sets)

16-22min: Squat Snatch from Knee – 3x3 (50%, 60%, 72.5%)

22-32min: Squat Snatch – 5x3 (50%, 60%, 70%, 72.5% x 2 sets)

32-37min: WOD Brief & Set-Up

37-45min: WOD – 3RFT of:

6 Snatches – 42.5/60

8 Burpee Box Jumps – 50/60

10 CTB Pull Ups

*8min 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:

8 HSPU

10 OHS – 42.5/60

12 Cal Row

*10min Cap