Saturday’s WOD 10.16.21

Saturday’s WOD 10.16.21

Group Warm-up
Bench Press (Weight)
*15 minutes to establish a 1 rep heavy or complete 5×5 at a moderate weight.
Metcon (Time)
50 C2B Pull-Up
100 Air Squats
50 Push Press 95/135

1:00 ON / 1:00 OFF until completion

Rx+..
30 Ring or Bar MU
100 Pistols

Friday’s WOD 10.15.21

Friday’s WOD 10.15.21

Group Warm-up

RomWod
Deadlift (Weight)
20min to build to a heavy single!
Metcon (Time)
For Time:
1k Row
800M Farmers Carry (53/35)

Thursday’s WOD 10.14.21

Thursday’s WOD 10.14.21

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

10 Burpees

200m Run

10 Burpees
25 Push-Ups

400m Run

10 Burpees
25 Push-Ups
50 Lunge

600m Run

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

800m Run

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

1000m Run

*you go I go, except the run, alternate every 100m.

Wednesday’s WOD 10.13.21

Wednesday’s WOD 10.13.21

Group Warm-up
Metcon
*warm-up workout (done at moderate pace):
12-9-6.
Thrusters (bare bar)
Kip Swings
*Rest at least 5 minutes before starting Fran, work up to your weight and do some pull ups in this time
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon (Time)
Rest 5 Minutes then,

2 Rounds:
400M Run
500M Row

*for recovery

Tuesday’s WOD 10.12.21

Tuesday’s WOD 10.12.21

Group Warm-up
Metcon (Weight)
In 15:00..
Build to a Heavy Power Clean

-Rest 3-

Metcon (Time)
@ 18:00
50 Calorie Bike

-Rest 2-

Metcon (Time)
100 Double Under

-Rest 1-

Metcon (Time)
10 Power Clean @ 65% of Heavy

-Rest 3-

Metcon (Time)
25 Calore Bike
50 Double Under
5 Power Clean @65%

Monday’s WOD 10.11.21

Monday’s WOD 10.11.21

Group Warm-up
Metcon (AMRAP – Reps)
12.1 Open WOD:
AMRAP 7:
Burpees To Target

-Rest 5-

*6 inches -ish above hands
Metcon (Time)
15.1 Regionals WOD:
Randy
75 Power Snatches 55/75

-Rest 4-

Metcon (Time)
16.3 Games WOD:
50 Wall Balls 14/20
25 Med Ball Sit Ups 14/20
200m Sprint w/ Medball
Metcon
Accessory: Cooldown walk and stretch any tight areas

Sunday’s WOD 10.10.21

Sunday’s WOD 10.10.21

Group Warm-up
Metcon (Time)
**100 Toes to Bar For Time **

E2MOM 20:

Min 1-
8/10 Calorie Bike
Max Rep Toes to Bar

Min 2 –
Rest

*The goal of the workout is to complete 100 Toes to Bar before the end of the 20 Min E2MOM. You can only do the Toes to Bar after the bike, all within the 1 minute time frame, and you must rest for 1 minute.

Each round should be a sprint on the bike and try to use as much time as you have left to get in those Toes to Bar reps. Your score is either your time that you finished OR the amount of reps you had at the end of 20 minutes.

RomWod
*time allowing or coach led stretches

Friday’s WOD 10.08.21

Friday’s WOD 10.08.21

Group Warm-up
Metcon (Time)
3 Rounds:
3-2-1
Thrusters
Bar Muscle-Up
-Rest 3-

*2:1 C2B Pull-Up/Pull-Up
**Thruster should be heavy, but unbroken. Increase weight each round.
***You will complete 3-2-1 three times, rest 3 minutes between rounds. Score is slowest round, thruster weight in comments.
Metcon (Time)
5 Rounds:
2ea. Turkish Get Up 35/53
15 Box Jump 20/24"

Thursday’s WOD 10.07.21

Thursday’s WOD 10.07.21

Group Warm-up
Metcon
3 Rounds:
Ring Support Hold
Tight Arch Hollow (on ground)
Nose to Wall Hold
Hollow Hold *on rig, active shoulders

*one attempt per round, up to :30 each movement
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
16/20 Calorie Bike
10 S2OH 95/135
10 Slam Balls (heavy)

Wednesday’s WOD 10.06.21

Wednesday’s WOD 10.06.21

Group Warm-up
Clean and Jerk (Weight)
*Build up to 1RM
Metcon (AMRAP – Rounds and Reps)
3 Rounds:
AMRAP 3:
3 Power Cleans 95/135
6 Push Ups
9 Air Squats
– Rest 1-
Metcon
Accessory:
Banded hamstring stretch, pancake stretch