WOD Archive for February 2020
February 28, 2020
Mobility/Activation
20 Banded Internal/External Rotations per arm
General Warm Up
2 Rounds
12 Lunge and Reach
20 Banded OH Squats (hold band OH w/ tension)
Tall Snatch Warm Up, 2 reps in each position
5 Power Position Snatches
5 Hang Snatches
Strength
1RM Hang Squat Snatch above the knee
Conditioning
“I am serious, and don’t call me Shirley”
For Time
35 DB Thrusters 25/15s
35 DB Box Step Overs 25/15s to 24/20"
Rest 2:00
25 DB Thrusters 45/25s
25 DB Box Step Overs 45/25s to 24/20"
Rest 2:00
15 DB Thrusters 70/40s 15 DB Box Step Overs 70/40s to 24/20" ‘
Accessory Work
Climb the ladder x 3
2-4-6-8-10... Toes to Bar
Rest as needed between sets.
Lite Class
Class Warmup & Class WOD
February 27, 2020
Mobility/Activation
2:00 Squat Hold
General Warm Up
2 Rounds
10 1-1/4 Goblet Squats
20 S-Arm Push Press
Strength
Squat Clean & Split Jerk 5x4 at 70%
Conditioning
2020 KOA SPRING CLASSIC WOD 2
for time
In an 8:00 time cap
RX
1000/850m row
Then Remaining time
1RM thruster
(First score is the row, second score is total weight between both partners)
Male teams row 1000m and female teams row 850m.
Scaled
850/700m row
Then remaining time
1RM thruster
(First score is the row, second score is total weight between both partners)
Male teams row 850m and female teams row 700m.
Accessory Work
4 Rounds
10 Right Arm KB Cleans
10 Left Arm KB Cleans
Rest as needed between sets
Lite Class
Class Mobility and Warmup
5 Rounds of
1000m Row (split between 2 people)
20 Thrusters (Split between 2 people)
February 26, 2020
General Warm Up
3 Rounds
10 Plank Transitions
5 Strict Pull Ups
16 Jumping Lunges
Mobility/Activation
Tricep/Lat Smash, :60/side
20 Front Rack Elbow Pointers
Strength
3" Deficit Deadlifts 8x3 @ 60%
Conditioning Test
For Time
8 Clean and Jerks 155/105lbs
50' HS Walk
35 Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
20 Chest to Bar Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
10 Bar Muscle Ups
Accessory Work
You must hit the following checkpoints to continue*
Run 300m by 1:30/1:45 Run 600m by 3:00/3:30 Run 900m by 4:30/5:15 Run 1200m by 6:00/7:00 Run 1500m by 7:30/8:45 Run 1800m by 9:00/10:30 Run 2100m by 10:30/12:15 Run 2400m by 12:00/14:00 *You may bank meters, you do not need to stop.
Lite Class
5, 6:00 AMRAPs of
5 Clean and Jerks
5 Pull-ups
Rest 1:00
10 Cal Run
10 Lunge Steps each leg
Rest 1:00
10 DB Snatches each arm
10 DB Goblet Squats
Rest 1:00
10 Deadlifts
20 Mountain Climbers each leg
Rest 1:00
25 Double Unders
:30 Wall Sit
Rest 1:00
February 25, 2020
Mobility/Activation
20 Band Pull Aparts
20 Arm Circles per arm (10 forward, 10 backward)
General Warm Up
1:00 Machine, last :20 HARD
20 Empty Bar Presses
20 Box Jumps, step down
20 Empty Bar OH Squats
Push Jerk Warm Up
2x5 Pause Push Jerks, increasing weight
Strength
"Touch and Go" Push Jerks
10-8-6-2 Start around 70% - build across sets if reps stay smooth and fast.
Conditioning
AMRAP 10 Minutes
8 Hang Power Snatches 115/75lbs
8 Burpee Box Jumps 24/20”
Rest :30
Lite Class
Class Warmup then
10 Rounds
Row 200m
7 Burpee Box Jumps or Burpee Step ups
Rest 2:00
10 Rounds of
7 Cal Bike
12 Situps
February 24, 2020
Mobility/Activation
20 Front Rack Elbow Pointers
1:00 Wrist Stretch
Clean Warm Up
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Front Squats
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Position 1 Squat Cleans
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Hang Squat Cleans
Strength
Test: Find a 1RM Squat Clean
HSPU Skill
5x1 HSPU Negative, kick down after each
3x1 HSPU Negative + butt to the wall, knees out 2x
2-4 Kipping HSPU
Conditioning
AMRAP 15 Minutes
15/12 Calorie Row
10 HSPU
15 Russian Kettlebell Swings 70/53lbs
Accessory Work
2 Rounds
:10 Max Calorie Bike
Rest 1:50
:15 Max Calorie Bike
Rest 1:45
:20 Max Calorie Bike
Rest 1:40
Lite Class
5:00 on any machine then
Test Workout
20:00 AMRAP of
15 Cal Row
10 Push-ups
15 Russian KBS
10 Squat Cleans
Finisher
7 Rounds of
:10 Max Cal Bike
Rest :50
February 21, 2020
General Warm Up
2 Rounds
5 Burpee Box Jumps
10 Bench Dips
10 Empty Bar Hang Power Snatch
Mobility/Activation
1:00/side, Banded Overhead Distraction
Strength
Every :90 For 4 Sets 8 Push Press AHAP
Conditioning
"Scary Go Round"
AMRAP 20 Minutes
10 Burpee Box Jumps 24/20"
8 Power Snatches 135/95lbs
1 Legless Rope Climb
Rest 1:00
Accessory Work
5x20 Push Ups AFAP
Lite Class
Class Warmup then
25:00 AMRAP of
10 Burpee Step overs (weighted)
8 DB Hang Clean and Jerk
1 Rope Climb
February 20, 2020
General Warm Up
2 Rounds
10 Empty Bar Good Mornings
15 Air Squat (R1), then OH Squat (R2)
10 Scap Pull Ups
10 Kip Swings
Mobility/Activation
1:00 Hanging Shoulder Opener
Strength
3" Deficit Deadlift
5x5 @65%
Focus on leg drive in the first pull - be aggressive squeezing glutes to push hips through as the bar passes your knee.
Conditioning Re-test (compare to 1/9/2020)
4 Rounds
7 Bar Muscle Ups
9 Hang Squat Snatch 115/75lbs
Accessory Work
4x16 Seated Alternating DB Curls 8 per side
Lite Class
Class Warmup then
5 Rounds of
25 Med Ball Cleans
25 Double Unders
20 Bicep Curls
20 Banded Tricep Extensions
February 19, 2020
General Warm Up
10 Empty Bar Hang Muscle Snatches
10 Spidermans
10 Empty Bar Hang Power Snatches
10 Burpees
10 Empty Bar OHS
Strength
For Time
10 Squat Snatches @77.5%
Rest :60
8 Squat Snatches @80%
Rest :60
6 Squat Snatches @82.5%
“Forrest Pump” (compare to 1/8/2020)
Row 30/24 Calories
15 Toes to Bar
15 Strict HSPU
12 Toes to Bar
12 Strict HSPU
9 Toes to Bar
9 Strict HSPU
Row 30/24 Calories
9 Toes to Bar
9 HSPU
12 Toes to Bar
12 HSPU
15 Toes to Bar
15 HSPU
Row 30/24 Calories
Lite Class (compared to 1/8/2020)
10:00 rotating between ski, bike, row, run
Row 30 Calories
15 Toes to Bar
15 Push Press
12 Toes to Bar
12 Push Press
9 Toes to Bar
9 Push Press
Row 30/24 Calories
9 Toes to Bar
9 Push Press
12 Toes to Bar
12 Push Press
15 Toes to Bar
15 Push Press
Row 30/24 Calories
February 18, 2020
General Warm Up
2 Rounds
8 Strict Pull Ups
20 Wallballs
12 Light Power Cleans
Mobility/Activation
Front Rack Elbow Pointers, 20 reps
Strength
Find a 1RM Power Clean
Conditioning
Every 3:00 for 12:00
Row 250m
8 Clean and Jerks 135/95lbs
Accessory Work
Every 2:30 for 15:00
25' HS Walk down Pirouette 25' HS Walk back
Lite Class
2 Rounds of the class warmup
10 down to 1 by 1 of
KBS
Double Sit-ups
*Alternate between 200m ski and 200m row after the sit-ups
February 17, 2020
Mobility/Activation
4-way Banded Glute Activation, 20 steps per direction, 8 squats after each direction
General Warm Up
2 Rounds
10 KB Taters
:20 Ring Support Hold or Bottom of Push Up Hold
Row 150m
Strength
Test Find a 1RM Back Squat (compare to 1/6/2020)
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning
9 Muscle Ups
15 Thrusters 135/95lbs
Rest 1:00
7 Muscle Ups
12 Thrusters 135/95lbs
Rest 1:00
5 Muscle Ups
9 Thrusters 135/95lbs
Accessory Work
3x10 Barbell RDLs
Lite Class
3 Rounds of the class warmup
2 Rounds of
19 Pull Ups
15 Thrusters
Run 300m
Rest 1:00
17 Pull Ups
12 Thrusters
Ski 600m
Rest 1:00
15 Muscle Ups
9 Thrusters
Row 900m