WOD & Blog
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 2-2-2-2-2
Notes: Today’s focus will be refreshing snatch technique. Increase weight as form allows.
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“Heatwave”
Complete for time
Row 1000m
30 x Overhead Squat (95/65)
50 x One-Arm DB Thrusters (50/35)
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 11
Warm up as needed before completing the following workload for Back Squat.
Back Squat 1-1-1 (@ last week’s weight)
Notes: Athletes will be working up to the weight they reached on 06.11.2018. Then complete 3 singles at that weight.
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“Chopsticks”
Complete for time
10-8-6-4-2 x Clean & Jerk (135/95)
12 x Toes-2-Bar
30 x Double unders
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft x Waiters Walk
10 x Suitcase Deadlift
10 x KB Swings
III. Mobility
Impact/Focus: Deadlift Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.
Deadlift 2-2-2-2-2RM
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“Suspended”
Complete 7 rounds for time of
10 x Ring Push-ups
10 x Slamball (40/20)
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Warm-up Drills
I. Run 400m
II 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
“Nostalgic II”
Complete for time
100ft x Overhead Walking Lunges (45/25)
21 x Pull-ups
21 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
18 x Pull-ups
18 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
15 x Pull-ups
15 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
12 x Pull-ups
12 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
9 x Pull-ups
9 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
6 x Pull-ups
6 x Box Jumps (24/20)
Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely. Enjoy, and rest up for tomorrow…it’s going to sting quite a bit.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Push Press Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.
Push Press 2-2-2-2-2RM
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“180612”
Complete 7 rounds, each against a 2:00 clock
20 x Calorie Row
Max Reps x GHD Sit-ups
Notes: There is no rest between rounds.
Post total number of sit-ups completed to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
3 x Muscle-up Transitions (Low Rings)
7 x Power Cleans
7 x Thrusters
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 3-3-3-3-3 (Touch & Go)
Notes: Today’s focus will be a technique refresher about proper barbell cycling.
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“Eradicate”
Complete 5 rounds for time of
5 x Muscle-ups (Ring)
7 x Sumo-Deadlift High Pull (95/65)
12 x Thrusters (95/65)
Notes: Today’s scaling will be a 1:1 ratio of pull-ups and ring dips per muscle-up.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 10
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squats.
Back Squat 2-2-2-2-2
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“Lift Off”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
10 x Hang Power Snatch (95/65)
10 x Burpees (Plate)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups
10 x Deadlift
10 x Front Squat
III. Mobility
Impact/Focus: Deadlift Week 9
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3RM
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“Polar Opposites”
Complete for time
1-2-3-4-5-6-7-8-9 x Front Squat (135/95)
9-8-7-6-5-4-3-2-1 x Handstand Push-ups
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Bethany and Jess crushing their handstand work post-WOD. Keep up the good work ladies!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x KB Swings
10 x Hollow Rocks
III. Mobility
“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Notes: Compare scores to 06.07.2017
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Skill Development: Turkish Get-ups
Complete the following for quality.
Turkish Get-ups 2-2-2-2-2
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Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press Week 9
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.
Push Press 3-3-3-3-3RM
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“Lingering”
Complete as many rounds/reps as possible in 14:00 of
Row 500m
12 x Overhead Squats (95/65)
12 x Ring Dips
Post rounds/reps completed to comments.
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