Category Archives: WOD

5.23.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Skill Work:
Rope Climbs / Legless & Regular
** 15/20 minutes **
WOD:
FT;
50 Wall Balls @ 20lb/14lb
5 Rope Climbs
40 Wall Balls @ 20lb/14lb
4 Rope Climbs
30 Wall Balls @ 20lb/14lb
3 Rope Climbs
20 Wall Balls @ 20lb/14lb
2 Rope Climbs
10 Wall Balls @ 20lb/14lb
1 Rope Climbs
Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side
Bonus Work:
ME L-Sit Hold
* 5 rds, take lowest time *

5.22.17

Connectivity:
A1). 2×15 – Hollow/Arch Kips on Rig
A2). 2×0:30 – Nose & Toes HS Hold
Gymnastic Prep;
E.M.O.M – 10 minutes;
5 Chin Ups
3 Strict HSPUs
WOD:
AMRAP – 9 minutes;
Power Cleans @ 155lb/105lb
Bar Facing Burpees
Mobility Work:
Hanging Lat Stretch – 2 minutes per side
Downward Facing Dog – 2 minutes per side
Bonus Work:
FT;
21-15-9
Ring Dips
DB Snatch @ 50lb/35lb

5.20.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Gymnastic Prep:
5 RFQ:
0:30 Hanging L Sit Hold
6-10 Hip Extensions
0:30 HS Walking or Box HS Walk Progression
WOD:
Team WOD – (2 person / reps split 50/50)
FT;
100 KB Swings @ 24kg/16kg
50 T2B
100 Lunges w/Slam Ball @ 30lb/20lb
50 Pull-Ups
100 Slam Balls @ 30lb/20lb
50 Weighted Sit Ups w/Slam Ball
100 Lunges w/Slam Ball @ 30lb/20lb
50 T2B
100 KB Swings @ 24kg/16kg
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

5.19.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig
Strength Work:
Front Squat – 7×3 @85%
WOD:
AMRAP – 12 minutes;
16 DB Snatch @ 45lb/35lb
8 Burpee Box Jump @ 24″/20″
12 Med Ball Cleans @ 20lb/14lb
Mobility Work:
Standing Calf Stretch – 2 minutes per side
Spider Man Lunge & Rotation – 2 minutes per side
Bonus Work:
“Tabata”
ME Airdyne Calories
** Score is total cals after 8 rounds

5.18.17

Connectivity:
A1). 3×12 – Hanging Straight Leg Raises
A2). 2×6 – Goblet Half Y @2.5lb (6L+6R)
Push/Pull Complex:
B1). 5x 3 SP + 2 PP (Building over 5 sets)
B2). 5×6 – Strict Chin Ups
WOD:
3 RFT;
50 Cal Row
30 Wall Balls @ 20lb/14lb
10 DL @ 275lb/205lb
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Weighted Plank

5.17.17

Connectivity:
A1). 2×3 – Wall Walks
A2). 2×20 – Single Leg Glute Bridge (20L+20R)
Skill Work:
Pistol Squats
** 10/15 minutes **
Then E.M.O.M – 6 minutes;
6-10 Pistol Squats (Alternating)
WOD:
“Open WOD – 12.5”
AMRAP – 7 minutes;
Thrusters @ 100lb/65lb
C2B
Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side
Bonus Work:
3 RFQ:
8 Half Kneeling DB Press into 50′ Waiters Walk (L+R)

5.16.17

Connectivity:
A1). 2×15 – Hollow/Arch Kips on Rig
A2). 2×0:30 – Nose & Toes HS Hold
Gymnastic Prep;
E.M.O.M – 10 minutes;
5 Strict HSPUs
5 Strict Pull-Ups / 10 Ring Rows
WOD:
AMRAP – 15 minutes;
200m Run
8 Hang Cleans @ 135lb/85lb
12 T2B
Mobility Work:
Banded Hip Flexor Stretch w/Rig – 2 minutes per side
Pigeon Stretch – 2 minutes per side
Bonus Work:
4 rds;
40 sec Hollow Hold / 20 seconds rest
40 sec Arch Hold / 20 seconds rest

5.15.17

Connectivity:
A1). 2×20 – Frog Pumps
A2). 2×12 – Hanging Straight Leg Raises
Strength Work:
Back Squat – 8×2 @90% of 1RM
WOD:
“Megan”
FT;
21-15-9
Burpees
KB Swings @24kg/16kg
Double Unders
Mobility Work:
Hanging Lat Stretch – 2 minutes per side
Downward Facing Dog – 2 minutes per side
Bonus Work:
5 RFT;
200m Run
10 Unbroken Weighted Chin Ups