WOD Archive for June 2018
June 29, 2018
1. Warm-up
500m Row
400m Run
30 WB
2. 10:00 to mobilize
3. Partner WOD
1000m Row each
25 WB Each 20/14
500m Row each
25 WB Each
250m Row each
25 WB Each
800m Run together
Lite Class
Class WOD
June 28, 2018
1. Warm-up
Gymnastics Warm-up
2. Clean & Jerk Prep
Jump Shrug from Position 1 x 5
Jump Shrug High Pull from Position 1 x 5 (keep the bar close)
Muscle Clean from Position 1 x 5
Strict Press x 5
Push Press x 5
Push Jerk x 5
3. WOD Prep
Warm-up to 70% of your 1RM C&J
4. Conditioning
3:00 ME Power Cleans @50% of 1RM C&J
Rest 2:00
3:00 ME S2OH @50% of 1RM C&J
Rest 2:00
3:00 ME Power Clean & Jerk @50% of 1RM C&J
5. Finisher
4 Rounds of Tabata Hollow Rocks
4 Rounds of Alternating Side Planks
Lite Class
1 Mile Run
4 Rounds of Tabata Hollow Rocks
4 Rounds of Alternating Side Planks
Squat Clean Grace
30 Squat Clean and Jerks
Core/Low Back Finisher
June 27, 2018
1. Warm-up
2 Rounds of
1 Arm KBS x 10 each side
Reverse Snow Angels x 10
Pass Through x 10
PVC OHS x 10
2. Snatch Prep
Jump Shrug from Position 1 x 5
Jump Shrug High Pull from Position 1 x 5 (keep the bar close)
Muscle Snatch from Position 1 x 5 (last one catch on back)
Good Morning x 5
Snatch Grip Push Press x 5 (last one Hold OH)
OHS x 5
3. Snatch from Position 1, 2 and 3
6:00 Snatch Practice from Position 1
2:00 Rest/Explanation of Position 2
6:00 Snatch Practice from Position 2
2:00 Rest/Explanation of Position 3
6:00 Snatch Practice from Position 3 (ground)
4. Met-Con
10:00 AMRAP of
5 Deadlifts (weight is heaviest snatch you completed)
10 Lateral OTB Burpees
15 Double Unders
Lite Class
Warm-up
2:00 Lunge
2:00 Burpees
2:00 Wall Sit
2:00 Plank
2:00 Shuttle Sprints
Abs for Days!
10—>1 By 1 of
Wall Ball
Row for Calories
KBS
June 26, 2018
1. Warm-up
4 Rounds of
200m run
10 Empty Bar Back Squats
5 Scorpions each side
5 World’s Greatest Stretch each side
2. Pre WOD Prep
15:00 clock to stretch, move, warm-up and work on the transition from the ground
to the back. Once the clock beeps, we will do
2 Rounds of
4 Back Squats/100m Run to get the legs ready to go from run to squat.
3. Conditioning
18:00 AMRAP
400m Run
15 Back Squats (ground) 135/95
Lite Class
2 Rounds of
400m Run
15 Back Squats
400m Row
15 Front Squats
400m Run
15 S2OH
400m Row
15 Thrusters
June 25, 2018
1. Warm-up
Roxanne
2. Coach Led Mobility
Pigeon Pose 2:00 per side
Couch Stretch 2:00 per side
Banded Lat Stretch 2:00 per side
3. Pre WOD Activation
2 Rounds of
Table Tops x 10 with :05 hold per rep
Kip Swings x 10
Lunges x 10 steps each leg
4. 3 - 5:00 AMRAPs with 1:00 rest between
a. Cindy
b. Burpee Box Jump Overs x 7/Hollow Rocks x 10
c. T2B x 7/Squat Pressout with 10# plate x 10
Lite Class
Warm-up
Roxanne + Class Pre WOD Activation
1 round of a, b, c then
2 rounds of a, 2 of b, 2 of c
Continue until time expires adding a round of each each time
June 22, 2018
- Warm-up
2 rounds of
5 Burpees
5 Spidermans with thoracic Rotation
5 Pigeon Pose Half Circles
5 Kossack Squats
5 Hurdles each way
- Tempo Back Squats Week 6
5x3 with 3331 Tempo
(:03 down,:03 hold, :03 up, :01 at the top)
Super Set Back Squats with 3 Rounds
1 Arm KB OH Carry Down/Back x 2
Suit Case Carry Down/Back x 2
- Hero WOD "DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
Lite Class
4x10 Back Squats and Push Presses
Then 4 Rounds of
1:00 on/:20 off of the following
Battle Ropes
Burpees
Side Plank with Crunch
Squat Jumps
Floor Leg Raise holding onto the Rig
Wall Ball
June 21, 2018
- Warm-up
1000m Row
- Time to Fix Low Back Pain!
Coach Led
2 Rounds
Glute Activation x 2:00 per side
Frog Glute Presses x 10 with :05 Hold
Lat Bridge Holds x 10 :05 Hold per Leg
Reverse Snow Angels x 10 (super slow)
Bird Dog x 5 with :05 Hold Per Side
- Core Work
Hollow Rocks :30 on/:30 off x 4 Rounds
Plank on Hands to Elbows switching every :30 for 2:00
Side Planks switching every :30 for 2:00
- 10:00 Shoulder Stability Work
Band Impingement Rotation
Banded Lat Stretch
Lying External Rotation
Lower Traps
Elbow Plank Plus
- 5:00 AMRAP
40 Double Unders
5 HSPU
Lite Class
3 Rounds to Warm-up
2:00 of Lunges
2:00 of Rowing
Class Low Back and Core Work
Shuttle Sprints
Sleds
KBS
Thrusters
June 20, 2018
- Warm-up
2 Rounds of
:50 on/:10 Transition
Air Squat
Hollow Hold
Reverse Snow Angels
Inch Worm
Burpee
Scap Pull-up
Spiderman with Thoracic Rotation
- Oly
EMOM 10:00
2 Power Snatches
Start at 70% and go up in weight each minute
- Met-Con
21 DB Snatches 50/35
15 C2B Pull-ups
9 Single Arm DB Thrusters (9 each arm) 50/35
400m Run
9 Single Arm DB Thrusters (9 each arm)
15 C2B Pull-ups
21 DB Snatches 50/35
Lite Class
HIIT WOD
:40 on/:20 Transition
4x Through
Thrusters
DB Snatches
Bicycles
Burpees
Rest 2:00
:40 on/:20 Transition
4x Through
Push Press
Hollow Hold
High Knees
Renegade Rows
June 19, 2018
1. Warm-up
3 Rounds
5 Burpees
10 Box Jumps 24”/20”
15 Wall Ball
20 Sit-ups
2. Strength
EMOM 10:00
2 Squat Cleans
Start at 70% and go up in weight each minute
3. Met-Con
10 hang squat cleans 95/65
5 Box Jumps 24”/20”
10 S2OH 95/65
5 Box Jumps
8 hsc
5 bj
8 s2oh
5 bj
6 hsc
5 bj
6 s2oh
5 bj
4 hsc
5 bj
4 s2oh
5 bj
2 hsc
5 bj
2 s2oh
5 bj
Lite Class
Class Warm-up and WOD followed by 200m Partner Sprints
June 18, 2018
1. Warm-up
4:00 Lunge
3:00 Burpees
2:00 Alternating every :30 Plank Plus + Supinated Hang from Rig
1:00 Side Shuffles
2. Complete the following Not For Time
30 Strict C2B Pull-ups or 30 Strict Pull-ups
30 Strict Tempo Ring Dips or Bar Dips (3131)
30 T2B
30 Squat Pressout with :05 hold in the bottom of each rep just below parallel (10# bumper plate)
3. Conditioning
100m Run
200m Row
30 Double Unders
200m Run
300m Row
40 Double Unders
300m Run
400m Row
50 Double Unders
400m Run
500m Row
60 Double Unders
500m Run
600m Row
70 Double Unders
Lite Class
Same as Regular Class