WOD Archive for July 2018
July 31, 2018
- Warm-up
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
- Barbell Snatch Warm-up
- Take 65% of your best Snatch from 7/25
Every 2:00 for 8 rounds complete
1 Snatch from ground + 1 Snatch at knee + 1 Snatch in Position 1
And 1 set of 3
:05 chin over the bar hold + :05 Negative
- Conditioning
Power “Amanda”
9-7-5
Power Snatches 135/95
Ring Muscle-Ups
Lite Class
4 Rounds of
30 Slam Ball
30 Lunge Jumps
30 Burpees
300m Run
July 30, 2018
- Warm-up
20 Cal Row
20 Slow Air Squats with Perfect Form
20 Double Unders
Foam Roll
- Skill Work
Ring MU Strength Work
- Conditioning
For Time
50 Cal Row
100 Double Unders
500m Run
40 Cal Row
80 Double Unders
400m Run
30 Cal Row
60 Double Unders
300m Run
20 Cal Row
40 Double Unders
200m Run
10 Cal Row
20 Double Unders
100m Run
Lite Class
Same as Regular Class
July 27, 2018
Warm-up
Complete Coach Led Upper Body Warm-up with Focus on Shoulders
Thoracic Extension on Foam Roller
Elbows Together (External Rotation)
Internal/External Rotation
Arm Circles
Serratus Anterior Push-ups
Band Pull Aparts
Band Face Pulls
Wall Press
Handstand Hold/Walk Practice
Tabata Row with Burpee Penalty
Goal
Men: 1000m
Women: 850m
Remaining Time: Mobilize or GOAT Work
Lite Class
Warm-up with Coach John
4x through
Air Squats
Mountain Climbers
Hollow Rocks
Lunges
Rest 2:00
Tabata Row with Burpee Penalty Goal: 850m
Rest 2:00
4x through
Air Squats
Mountain Climbers
Hollow Rocks
Lunges
Tabata Row with Burpee Penalty Goal: 850m
July 26, 2018
Warm-up
2 Rounds of
400m run
10 Empty Bar Hang Power Cleans
10 Good Mornings
10 Scorpions each side
10 World’s Greatest Stretch each side
Front Rack Mobility Drills
Power Clean Practice
15:00 to Build up to a Heavy Set of 5 T&G Power Cleans
Conditioning
Partner WOD
3-3:00 Rounds with 3:00 Rest
1 Sprint Down/Back + 1 Power Clean 165/110
2 Sprints Down/Back + 2 Power Cleans 165/110
Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes
Lite Class
Class Warm-up
3 Rounds of Each Movement
2:00 Work/2:00 Rest Alternating Between Movements each round
1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.
Rest 2:00
1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps
Rest 2:00
1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps
July 25, 2018
Warm-up
30 Burpees to get some blood flow then
10 pass Throughs
10 PVC OHS
Shoulder Stability
Band External Rotation x 10 each way
Plank Plus x 1:00
Snatch Prep- Coach Led
Snatch Practice
4 Singles @50%
4 Singles @60%
4 Singles @65%
3 Singles @70%
3 Singles @75%
2 Singles @80%
1 Single @85%
1 Single @90%
3 attempts @95%+
Conditioning
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Lite Class
1:00 of the following
Lunges
Plank - Elbows
Air Squats
Spidermans
Wall Sit
Annie with Burpees
50-40-30-20-10
Double Unders
Sit-ups
Burpees
July 24, 2018
Warm-up
3 Rounds of
25 Perfect Strokes on the Rower
10 Push-ups
10 Step Back Lunges with :05 hold per side to stretch hip flexors
Core Work
2 Rounds of
:45 Plank on Hands
Rest :15
:45 Plank on Left Elbow
Rest :15
:45 Plank on Right Elbow
Rest :15
:45 Hollow Hold
Rest:15
Gymnastics Practice
Pull-ups
Conditioning
15:00 AMRAP
250m Row
10 Box Jumps 30/24”
5 Bar Muscle-ups
Lite Class
Class Warm-up + Core Work
25:00 AMRAP
500M Row
40 Step ups (20 each leg and weighted)
30 Flutter Kicks (1,1,2,2…)
20 Box Dips
10 Pull-ups
July 23, 2018
Warm-up
Line Drills
Mobility
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Front Squat/Back Squat
4 Sets of 4 Front Squats/8 Back Squats @65% of your 1RM Front Squat
Conditioning
15-12-9
S2OH 135/95
Lateral OTB Burpees
Deadlifts 135/95
Lite Class
Group Warm-up
Mobility
EMOM 6:00
4 Front Squats/8 Back Squats
Then
Ascending Ladder (3, 6, 9, 12…)
S2OH
Sit-ups
Deadlifts
Lateral OTB Burpees
Ring Row
July 20, 2018
Warm-up
20:00 to run 1 mile. Remaining time to mobilize.
Unilateral Work
Suitcase Carry 50ft x 4 sets each arm
OH Carry 50ft x 4 sets each arm
Bicep Curl x 10 each arm
Partner WOD
Complete 3 Rounds of
Partner 1 Rows 250m
Partner 2 Holds 2 KB in the Front Rack 53/35 until Partner 1 is done.
Then switch.
*If either partner puts the KB down while other partner rows, complete 5 burpees each when rower is done before switching. Every drop add 5 burpees.
Lite Class
Run 1 mile
Complete Class Unilateral work and WOD
July 19, 2018
Warm-up
3 Rounds of
10 Pass Throughs
10 Kip Swings
:30 HS Hold
Core Work
3 Rounds of
:30 Hollow Rock
:30 Hold Opposite Arm/leg
:30 Hold Opposite Arm/leg
Snatch Skill Accessory Work
a. Snatch Grip Press or Push Press
b. Snatch Grip Press in OHS
c. Snatch Balance
d. Snatch Drop
15:00 Snatch Practice
3 T&G Power Snatches
9:00 Partner WOD
300 Double Under Buy In Then
You go, I go in remaining time
12 DB Snatch 50/35
6 Burpee Box Jump Overs 24/20
Lite Class
Group Warm-up
Core Work
3 Rounds of
:30 Hollow Rock
:30 Hold Opposite Arm/leg
:30 Hold Opposite Arm/leg
:30 Plank on Elbows
:30 Supermans
Complete
7 Rounds of
10 Bulgarian Split Squats each leg
10 Push-ups on the Box
10 Russian Twists each side
10 DB Snatch each arm
July 18, 2018
Warm-up
2 Rounds of
Air Squats x 20
Push-ups x 15
Spidermans x 10 each leg
Strict Pull-up x 5
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
Split Jerk x 5
15:00 to build up to a heavy
Hang Squat Clean x 2 + 1 Jerk
Partner WOD
Complete For Time
40 Thrusters 135/95
80 C2B Pull-ups
1200m Run (200m Run x 3 each)
Lite Class
100 Thrusters*
*Every 90 seconds complete
100m run
15 Sit-ups