Sunday’s WOD 08.01.21

Sunday’s WOD 08.01.21

Group Warm-up
Metcon (Time)
3 Rounds:
15 Push Jerks 95/135
25 Russian KB Swings 53/70
200m Run
35 Push-Ups
400m Run

RomWod

Saturday’s WOD 07.31.21

Saturday’s WOD 07.31.21

Group Warm-up
Metcon (Time)
w/ a partner..

1200m Row

into..

2 Rounds:
42 Box Jumps 20/24
30 Deadlifts 95/135

into..

800m Row

3 Rounds:
21 Pull-Ups
15 Front Squats

into..

600m Row

4 Rounds:
12 Toes to Bar
9 Clusters

*One person working at a time

Friday’s WOD 07.30.21

Friday’s WOD 07.30.21

Group Warm-up
Split Jerk (Weight)
2 Rounds:
*with pvc or barbell
5 Drop Jerks
5 Split Jerk Strict Press
5 Split Jerks

Then..

5×2 Split Jerks at a moderate to challenging weight

Metcon (AMRAP – Reps)
5 Rounds:
In 3:00..
8/10 Calorie Bike
10 Power Snatch 55/75

*Score is a point system, total points after 5 Rounds

40 seconds or less = 10 points
41-45 seconds = 8 points
46-50 seconds = 6 points
51-55 seconds = 4 points
56-60 seconds = 2 points
61+ seconds = 1 point

*This is meant to be an absolute sprint. Your goal should be to get the round done in under 40 seconds. You will get plenty of rest each round to be able to recover and repeat the effort again and again. If you are getting over 61 seconds off the bat scale the calories down on the bike, or the weight of the power snatch, but only if you gave everything you could, if you could just go faster then do that instead! 🙂
Metcon
Accessory:
400m Cooldown Walk

Thursday’s WOD 07.29.21

Thursday’s WOD 07.29.21

Group Warm-up
Metcon (Time)
"Goodell"
5 Rounds:
400m Run
20 Wallballs 14/20
14 KB Swings 35/53
38 Reps of…

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alt. Lunges
Round 5: Burpees

Metcon
Accessory:
10 Scorpions
:30 ea. Spiderman Lunge

Wednesday’s WOD 07.28.21

Wednesday’s WOD 07.28.21

Group Warm-up
Metcon
Skill –
EMOM 10:
2-8 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
3 Rounds:

AMRAP 5:
10/12 Calorie Row
10 Push Press 65/95
30 Double Under

-Rest 1-

*Pick up where you left off!
Metcon
Accessory: stretch calves

Tuesdays WOD 07.27.21

Tuesdays WOD 07.27.21

Group Warm-up
Back Squat (Weight)
Week 3:

5 @ 70%
3 @ 75%
1 @ 80%

10×5 @ 65%

*Last week of the first cycle!

Metcon
Accessory:
50 Ring Rows
50 Core of Choice

*Feet on a box to make yourself parallel to the ground for an extra level of difficulty!

*Can be mixed in wherever you want or saved until the end.

Mondays WOD 07.26.21

Mondays WOD 07.26.21

Group Warm-up
Power Clean (Weight)
EMOM 8:
Power Clean + Hang Power Clean + High Hang Power Clean
Metcon (Time)
15-12-9
Power Clean 95/135
Push-Up
3-6-9
Power Cleans 135/185
HSPU

Rx+.. Ring Dip + Strict HSPU
Metcon
Accessory: Accumulate 2 Minute Dead Hang

Sunday’s WOD 07.25.21

Sunday’s WOD 07.25.21

Group Warm-up
Metcon
Skill:
10:00 for Double Under practice

*Want do something else? Row 2k!
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

RomWod

Saturday’s WOD 07.24.21

Saturday’s WOD 07.24.21

Group Warm-up
Metcon (Time)
8 Rounds:
4 Box Jumps 24/30
6 Strict Pull-ups
10 Push-ups

*200m Run every 2 rounds

Metcon
Accessory:
Accumulate 2 Minutes holding a 15/25 pound plate infront of the chest with arms fully extended.

Friday’s 07.23.21

Friday’s 07.23.21

Group Warm-up
Metcon (Time)
2 Rounds:
50 Wallball 14/20
40 Toes to Bar
30 Power Cleans 105/155

*Too sore? Sub out for Air Squat or 150 Double Under.