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WOD Archive for February 2018

February 21, 2018

1. Warm-up
3 Rounds:
15 Push Ups
15 Emtpy Bar Thusters
15 Shoulder Taps

 

2. Skill/Mobility

Front Rack

3. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean
Round 1 75%
Round 2 80%
Round 3 85%

 

4. Met-Con 
3 6:00 Rounds
30 Wallballs 20/14lbs
20 Dumbbell Snatch 50/35lbs
Max Calories on Rower in remaining time
No Rest

Lite Class

1 Mile Run, 2k Row, 3 Mile Assault Bike

30-20-10

Leg Raises

Hang Power Cleans

Sit-ups

Push-ups

1 Mile Run, 2k Row, 3 Mile Assault Bike

February 20, 2018

1. Warm-up
Run 1 Mile OR Ski 2k

 

2. Strength
Back Squat  

 

3. Met-Con 
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

 

Lite Class

200m run

20 Wall Ball

200m run

18 Wall Ball

200m run

16 Wall Ball

200m run

14 Wall Ball

200m run

12 Wall Ball

200m run

10 Wall Ball

200m run

8 Wall Ball

200m run

6 Wall Ball

200m run

4 Wall Ball

200m run

2 Wall Ball

200m run

February 19, 2018

1. Primer
3 Rounds:
15 Sit Ups
15 Box Jumps

 

2. Skill Work

Muscle-Up Strength Work

Bent Over Rows 3-5 Reps x 5 sets with pause at body

Isometric Pull-up Hold (Rig and/or Rings) 3-5 sets holding as high as possible

 

3. Met-Con 
AMRAP 12 Minutes
20 Weighted Step-Ups
15 Power Cleans 155/105lbs
10 Bar Muscle Ups
 

Lite Class

30:00 AMRAP

10 Push Press

10 Box Jumps

10 Pull-ups

10 Lunge Jumps

February 16, 2018

1. Warm-up
Row 100/80 Calories

2. OLY
4 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)
@75-80% current 1RM Clean
Rest 3-4 Minutes

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 185/125lbs
Add 10/5lbs each Round

Lite Class

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

February 15, 2018

1. Primer
3 Rounds:
Row 200m
15 Push Ups

2. Strength
Front Squat
50 Reps for time @ 65%
Rack/Unrack anytime

3. Met-Con 
For Time:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs

Lite Class

1 mile run then

27-21-15-9
Burpees
Kettlebell Swings 

Core Work Finisher

February 14, 2018

Skill Work:  Rowing Technique

1. Warm-up
2 Steady Rounds:
Row 500m
15 Push Ups

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

3. Met-Con 
3-4 5:00 Rounds
21 Sumo DLHP 95/65lbs
21 Thrusters 95/65lbs
Max Calories on Bike/Row in remaining time
No Rest
 

Lite Class

4 rounds of

:45 on/:15 off

Double Unders

Squat Cleans

Handstand Hold/Plank Hold

100m run

Wall Sit

Push-ups 

Flutter Kicks

100m run

February 13, 2018

1. Warm-up
60 Bar Facing Burpees

2. Strength
Back Squat
 

3. Met-Con 
15.1 + 15.1a
AMRAP 9 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb

AMRAP 6 Minutes
Find 1RM Clean and Jerk

Lite Class

Run 800m
then
21-15-9
Back Squats
Calories on Bike/Row

Sit-ups 

Burpees 
then
Run 800m

February 12, 2018

1. Primer
3 Rounds:
10 Thrusters 
10 Dumbbell Snatch

2. Met-Con 
Beginning on a 3:00 clock, complete:
12 Squat Clean and Jerk at 165/110lbs

If completed before 3:00, add 3:00 to the clock and proceed to:
15 Squat Clean and Jerk

If completed before 6:00, add 3:00 to the clock and proceed to:
18 Squat Clean and Jerk

If completed before 9:00, add 3:00 to the clock and proceed to:
Max Rep Squat Clean and Jerk
 

3. Interval 
5 rounds of 
Row 250m
15 Bar Facing Burpees

Lite Class

30 Thrusters 

200m run

30 Hanging Knee Raises

200m run

20 Thrusters 

200m run

20 KBS

200m run

10 Thrusters 

200m run

10 Pull-ups 

200m run

 

February 9, 2018

1. Warm-up
2 Rounds of

10 Spidermans

10 Perfect Air Squats

10 Kip Swings

10 OHS

2. Skill Work

10:00 EMOM T2B

Pick a number you know you can go unbroken for 10 rounds.  If you are still working on stringing these together, choose 3-4.  If you are experienced, choose 6-8.  Stay consistent.  I don’t want to see 17 in set 1 and 4 in set 10.

3. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes

3. Met-Con 
3 Rounds:
50ft Dumbbell Front Rack Lunges 50/35
30 Box Jump Overs 24/20″
60 Double Unders

 

Lite Class

5 Rounds

50 Double Unders

50 Plank Jacks

50 Air Squats

50 Shoulder Taps in Plank Position

40, 30, 20, 10 of each

February 8, 2018

1. Primer
4 Rounds
Ski/Bike 10 Calories
5 Power Cleans

5 Front Squats

2. Strength
Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime
 

3. Met-Con
Bike Battle

Lite Class

Bike Battle

Core Work Finisher

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