Historical WODs

WOD 08/18/2017

Strength:
A) Power Snatch+ Hang Squat Snatch: 1.1 every 2:30 for 15min (6sets) , build from 70%
B1) GHD Hip extension@3111: 10-12reps x2, rest :30
B2) Thoracic Rotations: 18-20/side x2, rest :90

WOD:
For time of: “Anne” 50-40-30-20-10
Double Unders
Situps

Mobility:
5 min per of: QL Smash+ Seated Trunk Flexion

WOD 08/17/2017

Strength:
A) Scapular Circles: 8-10reps x2, rest :60
B1) Arch to hollow swings: 6-8reps x2, rest :30
B2) Barbell Bent over row@1113: 6-8reps x2@moderate load, rest :30
C) EMOM 9:
0-3 min: 3-5 Weighted Strict Supinated Pullups
4-6 min: 6-8 Chest to bar Pullups
7-9 min: 1 legless + 1rope climb

WOD:
3 rounds@85-90% effort of:
10 Calorie Row
5 Burpee over rower
rest 5:00
For time of
2K row

Mobility:
5 min per of: Posterior Shoulder Capsule Smash/Floss+ T-spine Internal Rotation Smash w/ External Loading

WOD 08/16/2017

Strength:
A) Back Squat@31×1: 5-7reps every 3:00 for 12min *heavier than 8/4
B1) DB Step ups@1010: 10-12reps x2, rest :30
B2) Side Bridge: :50/side x2@15# on hip, rest :60

WOD:
4 rounds for time of:
20 Squats
250m row
20 DB Snatch 50/35#
200m run
*same time per round or terminate workout

Mobility:
5 min per of: Suprapatellar pouch Smash+ Couch Stretch

WOD 08/15/2017

Gymnastics:
A) Ring Ball ups: 2-3reps x3@:20 holds, rest :10 b/t reps, :90 b/t sets
B1) Ball up to Invert to Front Lever Tuck: 1.1 reps x3@:10 at each position, rest :30/:30
B2) Dragon Flags: :20 x3, rest :90

Conditioning:
Airbike+ Row:
8x :30 Airbike, rest/walk :30, :30 Row, rest/walk :30

Mobility:
5 min per of: LAX Lumbar Spine Smash+ Barbell Abdominal Smash

WOD 08/14/2017

Strength:
A) Power Clean+ Hang Squat Clean: 1.1 every 2:30 for 15min (6sets) , build from 70%
B1) Single Leg KB Romanian Deadlift@2121: 6-8reps x2, rest :30
B2) Bird Dog Plank: :30/side x2, rest :60

WOD:
EMOM 15
#1: 3 Burpee over bar+ 6 Thrusters 135/95
#2: :10 Airbike@100% effort
#3: rest

Mobility:
5 min per of: Single Leg Flexion w/ External Rotation+ Banded Single Leg Flexion w/ ER

WOD 08/11/2017

Strength:
A) Push Press@21×1: 6-8reps x4, rest 2:00 *heavier than 8/1
B1) Weighted Supinated Pull-ups@2113: 6-8reps x2, rest :60
B2) Ring Dips@20×1: 8-10reps x2, rest :60

WOD:
EMOM 4:
3 Strict Handstand Pushups+ 3 Box Jumps 24/20″
rest 1:00
EMOM 4:
:30 ME Double Unders
rest 1:00
EMOM 4:
10 Toes to bar

Mobility:
5 min per of: Barbell Achilles Smash w/ Banded Calf Flexion/Extension

WOD 08/10/2017

Strength:
A) Front Squat@30×1: 5-7reps Every 3:00 for 12min *heavier than 7/31
B1) DB Russian Step ups@1010: 10-12/leg x2@50/35# per hand, rest :30
B2) Side Bridge: :45/side x2@15# on hip, rest :90

WOD:
4 rounds@85-90% effort of:
200m run
14 Squat Cleans 95/65
7 Burpees over bar
rest 2:00

Mobility:
5 min per of: Banded Sink+ Banded Bully

WOD 08/09/2017

Gymnastics:
A) Arch to hollow kips: 6-8reps x3, rest :30
B) Strict Toes to bar: 3-5reps x3, rest :30
C) EMOM 8
#1: 8-10 Toes to bar
#2: :20 Deadbug

WOD:
For time of: Fran 21-15-9
Thrusters 95/65
Pullups

Mobility:
5 min per of: Barbell Forearm & Bicep Smash+ Banded Sink

WOD 08/08/2017

Strength:
A) Snatch: 1.1.1 build to a max triple in 15min
B1) Clean Grip Deadlift@20×1: 5,3,1 from 2″ podium, rest :30
B2) Double Unders: 35reps x3, rest :90

Conditioning:
Row: 8x :30@85-90% effort, rest/walk :30

Mobility:
5 min per of: LAX Lateral Hamstring Smash+ IT Band Smash+ Banded Classic Posterior Chain Floss

WOD 08/07/2017

Gymnastics:
A) Scapular Circles: 8-10reps x2, rest :60
B) Strict Supinated Chest to Bar Pullups@2113: 5-7reps x4, rest :90
C1) Pendlay Row@1113: 6-8reps x2, rest :60
C2) KB Arnold Press@3112: 6-8reps x2, rest :60

WOD:
AMRAP 5:00@85-90% effort
12 Calorie Row
10 Handstand Pushups
rest 5:00
AMRAP 5:00@85-90% effort
12 Calorie Airbike
10 Ring Dips

Mobility:
5 min per of: LAX Pec Smash+ Serratus Smash

WOD 08/04/2017

Strength:
A) Back Squat@32×1: 4-6reps every 3:00 for 12min *heavier than 7/25
B1) Barbell Front Rack Lunge Steps@1010: 8-10reps x2, rest :30
B2) Thoracic Rotations: 18-20/side x2, rest :90

WOD:
AMRAP 15min@85-90% effort of:
10 Calorie Row
10 Burpee
10 Power Clean & Jerk 75/45

Mobility:
5 min per of: QL Smash + Hip Flexion w/ External Loading

WOD 08/03/2017

Gymnastics:
A) Scapular Pushups: 12-15reps x2, rest :60
B) Wall Walk to :10 Handstand hold: 2reps x2 , rest :30
C) EMOM 8
#1: 5-7 Handstand Pushups@30×1
#2: 100m Row

WOD:
5 rounds@85-90% effort of:
6 Push Press 115/75#, rest :30
4 Muscle Ups, rest :30

Mobility:
5 min per of: Lat Smash+ Banded Overhead Distraction in Lunge

WOD 08/02/2017

Strength:
A) Clean: 15 min to obtain a 3RM TnG Clean
B1) Snatch Grip Deadlift@20×1: 5,3,1 from 2″ podium, rest :30
B2) Jump Lunges: 15reps x3, rest :90

Conditioning:
Airbike: 8x :30@85-90% effort, rest/walk :30

Mobility:
5 min per of: Elevated Couch Stretch+ Splits Machine

WOD 08/01/2017

Strength:
A) Push Press@30×1: 6-8reps x4, rest 2:00 *heavier than 7/20
B1) Weighted Neutral Grip Ring Pullups@2113: 6-8reps x2, rest :60
B2) Bar Dips@20×1: 8-10reps x2, rest :60

WOD:
For time of: 1-2-3-4-5-6-7-8-9-10
Chest 2 Bar Pullups
25 Double Unders

Mobility:
5 min per of: Barbell Tricep Smash+ Barbell Bubo Smash+ Super Rack

WOD 07/31/2017

Strength:
A) Front Squat@31×1: 4-6reps Every 3:00 for 12min *heavier than 7/19
B1) Barbell Back Rack Step ups@1010: 8-10/leg x2, rest :30
B2) Side Bridge: :45/side x2@15# on hip, rest :90

WOD:
For time of:
“KAREN”
150 Wall Balls 20/14# *max UB set to start

Mobility:
5 min per of: Hip External Rotation w/ Flexion

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