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WOD Archive for January 2018

January 17, 2018

1. Warm-up
4 Steady Rounds:
10 Lunge Steps with Dumbbells
Bike 10 Calories

2. Strength
Push Jerk
5×3 @ 85%
 

3. Interval 
4 Rounds:
AMRAP 2 Minutes
DB Thrusters 50/35lbs
Max Double Unders in remaining time.
Rest 2:00
*Thrusters
R1 – 25
R2 – 20
R3 – 15
R4 – 10
 

Lite Class

10,8,6,4,2 of the following

Power Clean

Front Squat

Push Press

Thruster

25 Sit-ups

25 Cal Bike/Ski

January 16, 2018

1. Warm-up
3 Steady Rounds:
10 Strict Pull Ups
Run 200m

2. OLY 
Power Clean Singles @75%+
Drop and Reset
4 Rounds:
2:00 on
3:00 off

3. Met-Con 
AMRAP 8 Minutes
8 Hang Power Cleans 155/105lbs
8 Handstand Push-Ups

Lite Class

1000m Row Buy In 
50 Burpees
50 KBS
50 Goblet Squats
25 Burpees
25 KBS
25 Goblet Squats

800m run Cash Out

January 15, 2018

1. Warm-up
5 Steady Rounds:
5 Good Mornings w/Empty Bar
5 Light Goblet Pause Squats

2. Strength
Back Squat 5×5 @ 90% 5RM

3. Met-Con 
7 Rounds:
15/9 Calorie Bike
15 Sumo DLHP 75/55lbs

Lite Class

10 HSPU  
15 Deadlifts
25 Box Jumps
50 Pull-ups
100 WallBall

200 Double Unders

400m weighted run

January 12, 2018

1. Warm-up

4 Steady Rounds:
:30 Squat Hold
12 Overhead Walking Lunge Steps w/ Plate

2. Oly
Squat Snatch 4×5 @70-75%
Jog 800m for Rest between sets.

3. WOD
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs
 

Lite Class

3 Rounds http://www.viagrabelgiquefr.com/ of 

30 Squat cleans
30 Pull-ups
Run 800 meters

January 11, 2018

1. Warm-up
Floss Ankle
3 Steady Rounds:
20 Sit Ups
5 Strict Handstand Push-Ups

2. OLY 
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

3. Met-Con 
7 Rounds:
5 Squat Cleans 185/135lbs
15/12 Calorie Row
 

Lite Class

Conditioning

1:00 ME Bike/1:00 Rest

1:00 ME Row/1:00 Rest

1:00 ME Ski/1:00 Rest

1:00 ME Double Unders/1:00 Rest

1:00 ME 5 yd Side Shuffles/1:00 Rest

January 10, 2018

1. Warm-up
Floss
Elbow/Bicep
4 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row

2. Strength
Push Jerk
5×4 @ 80%
 

3. Interval 
3 Rounds:
2:00 Max Wallballs 30/20lbs
:60 Rest
:90 Max Toes to Bar
:60 Rest
:60 Max Lateral Burpees Over Bar
:60 Rest
 

Lite Class

21-18-15-12-9-6-3

Box Jump
Sit-up
Push Press.

January 9, 2018

1. Warm-up
Floss Hips
3 Steady Rounds:
10 Good Mornings
Row 500m

2. OLY 
Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:00 off

3. Met-Con 
AMRAP 20 Minutes
Row 250m
15 Power Snatch 75/55lbs
15 Chest to Bar

Lite Class

5 rounds of
Row 500m
4 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

January 8, 2018

1. Warm-up
Floss Shoulders
4 Steady Rounds:
Bike 15 Calories
15 Push Ups

2. Strength
5×5 Back Squat @ 90% 5RM

3. Met-Con 
10 Rounds:
10 Thrusters 95/65lbs
Bike 10/7 Calories

Lite Class

Planks followed by

16.5!

21-18-15-12-9-6-3
Thrusters
Burpees

January 5, 2018

1. Warm-up

Floss Quads above Knee

3 Steady Rounds:

15 Burpees

15 Med Ball Cleans

 

2. Oly

Squat Clean 4×5 @70-75%

Row 1k (slow/steady) for Rest between sets

 

3. Interval 

EMOM for 15 Minutes:

10 Clean and Jerk 155/105lbs

40 Double Unders

2 Legless Rope Climbs

(Alternate Movements.)

The minutes are not weighted evenly. You will have a chunk of rest during the Double Under window. Use it wisely.

 

Lite Class

Planks with Coach Josh then

10 rounds of

5 Pull-ups

10 DB Hang Squat Clean Thrusters

15 Sit-ups

January 4, 2018

1. Warm-up

Floss Elbows/Biceps

2 Steady Rounds:

Bike/Ski 30 Cals

15 OHS

 

2. OLY 

Every :90 for 9 Minutes

2 Misfit Snatch Complex 70%+ of 1RM

You can build throughout sets

Squat Snatch, OHS, Hang Squat Snatch, OHS

 

3. Met-Con 

AMRAP 15 Minutes

24/16 Calorie Bike

15 Toes to Bar

 

Lite Class

Fight Gone Bad Style of

Wall Ball

Plank

Russian Twist

Med Ball Clean

Bike

 

 

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