WOD Archive for October 2019
November 1, 2019
20.4!
For time:
30 box jumps, 24 in.
15 clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85
30 box jumps, 24 in.
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205
Time cap: 20 minutes
Lite Class
20.4 or
50 Lunge Jumps each leg
50 Deadlifts
50 KBS
50 Med Ball Cleans
50 Knees-to-Elbows
50 Push Press
50 Sit-ups
50 Wall Balls
50 Burpees
50 Double-Unders
October 25, 2019
20.3!
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Lite Class
John's Special Surprise!
October 24, 2019
1. Warm-up
Rep Accumulation
3 Rounds
:20 Hanging L-Sit Hold
15 Empty Bar OH Squats
15 Ring Rows
2a. Strength
Power Snatch EMOM for 10 Minutes 1 Rep @ 82.5%
2b. Gymnastics Weakness Work
3. Conditioning
AMRAP 8 Minutes
12 OHS 75/55lbs
10 OTB Burpees
12 KB Swing 53/35lbs
Lite Class
Sprints make you...with Coach Josh
October 23, 2019
1. Weakness Warm Up
Choose 1 of the following:
50 Bar Facing Burpees
70/50 Calorie Bike
Row, Run, or Ski 1,500m
2. Strength
Front Squat 3x6 @ 77.5% Rest as needed
3. Conditioning
AMRAP 6 Minutes
25 Devil's Press 50/35s
Max Distance 30’ Shuttle in the time remaining
Lite Class
6 rounds of
40 mountain climbers
30 Russian Twists
20 thrusters
400m Assault Runner
October 22, 2019
1. Warm-up
Rep Accumulation
2 Rounds
1:00 Single Leg Wall Sit (switch legs anytime)
1:00 Push up to plank
20 Empty Bar Bent Over Rows
2. Strength
Push Press
7 RM then
2 Drop Sets @90% of above
Compare to 9/27/2019
3. Conditioning
3-6-9-12-15-18-21
Hang Power Clean 95/65lbs
2x Sit-ups
Lite Class
3 Rounds for time of:
100 Ft, Front Rack Lunge
10 Clean & Jerks
10 burpees
Then
3 rounds
25 Deadlifts
400m run
Then
21-15-9
Back squats
KBS
October 21, 2019
1. Warm-up
2 Rounds
10 Barbell Good Mornings
10 Empty Bar Back Squats
Run 100m on Air Runner
10 Glute Activation Steps each way
:60 Freestanding HS Hold Practice
2. Strength
Back Squat
7 RM then
2 Drop Sets @90% of above
Compare to 9/23/2019
3. Conditioning
4 Rounds
Row 400m
6 Bar Muscle Ups
Lite Class
100 Calories Combo Row/Ski/Run/Bike
90 Wallball Shots,
80 Calories Combo Row/Ski/Run/Bike
70 Burpees
60 Calories Combo Row/Ski/Run/Bike
50 Hanging Knee Raises
40 Calories Combo Row/Ski/Run/Bike
30 DB press
20 Calories Combo Row/Ski/Run/Bike
10 Pull ups and push ups
20.2!
OPEN 20.2
20-min. AMRAP:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Lite Class
Warmup
3 rounds of
400m run
400m row
400m ski
Class warmup and then remaining time
4 Barbell Thrusters
6 T2B
8 Burpees
4 cal row (next round 8 cal row, next 12 and so on)
October 17, 2019
1. Warm-up
Rep Accumulation
3 Rounds of
5-8 Strict Chest to Bar Pull Ups
15 Russian KB Swings 53/35lbs
20-50’ HS Walk or :60 HS Hold
2a. Strength
Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 82.5%
2b. Gymnastics Weakness Work
3. Conditioning
AMRAP 10 Minutes
15 Box Jump Overs 24/20"
12 Wallballs 20/14lbs
3 Muscle Ups
Lite Class
Warm-up
100 Lunge Steps (50 each leg) with hip flexor stretch then
50-40-30-20-10
Double Unders
Sit-ups
KBS
October 16, 2019
1. Warm-up
Rep Accumulation
2 Steady Rounds
:30 Ring Support Hold
20 Banded Good Mornings
20 Wallballs
2. Strength
Push Press
10 RM then
2 Drop Sets @90% of above
Compare to 9/20/2019
3. Conditioning
AMRAP 12 Minutes
12 Cal Row
9 HSPU
6 Deadlift 185/125lbs
Lite Class
“Brock”
100 calorie Row
100 calorie Ski Erg
100 calorie Bike
Every 2 minutes, perform:
7 Burpees
October 15, 2019
1. Warm-up
Weakness Warm Up
Choose 1 of the following:
50 Bar Facing Burpees
70/50 Calorie Bike
Row, Run, or Ski 1,500m
2. Strength Front Squat 3x6 @ 75% Rest as needed
3. Conditioning
5 Rounds
10 Thrusters 115/75lbs
10 Chest to Bar Pull Ups
Lite Class
Class Weakness warmup.
5 Rounds
10 DB Squat Clean Thrusters
10 Pull-ups
Finish with Planks with Coach Josh