Wods

Tuesday January 8, 2019

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5x5

WOD:

Run 800 meters

Then, AMRAP of:

10 shoulder press (95/65)

10 jumping lunge steps (5 per side)

1 caving ladder climb

Run 200 meters

18 minutes

Post 800m time and AMRAP time.

Monday January 7, 2019

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:  

Back squats 5x5

WOD:

10-20-30 meter shuttle run

5 L pull ups

8 burpees

11 box jumps (20 inch)

14 back squats (135/95)

4 rounds for time.

Tuesday December 18, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

Deadlifts 1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

8 chest to bar pull ups

10 double reverse grip deadlifts (185/135)

12 lateral burpees

50 meter prowler push (60/45)

5 rounds for time

Must complete 2x250 meter farmers carry at some time during WOD M(70/70) W(53/53)

Monday December 17, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats and shoulder press 

1x10 warm up set, 3x10 or 3x12-15 working sets

Alternate lifts

WOD:

20-15-10-5

Thrusters (95/65)

Run 800-600-400-200

Do  2 rope climbs and 5 man maker push ups (35/25) after each round.

For time.

Tuesday December 11, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps 

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

1 caving ladder climb

16 ring push ups

16 front rack lunge steps (115/75)

16 kb rows (7/45)

10 calorie bike

5 rounds for time.

Monday December 10, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Squat clean and jerk 3-2-1-1-1-1

or Thruster 5-3-1-1-1-1

WOD:

Row 250 meters

8 hang squat clean to push press (95/65)

12 box jumps (20 inch)

16 ghd sit ups

AMRAP 20 minutes

Friday December 7, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Hang power clean 5-3-1-1-1-1

WOD:

Row 1000 meters

50 burpees

30 pull ups

Then, 10 rounds of:

3 power cleans (135/95)

10 kettle bell swings (53/35)

Then, AMRAP "Cindy"

5 pull ups

10 push ups

15 squats

Until the clock hits 30 minutes.

Thursday December 6, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats 1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

EMOM 18 minutes

M1:  10 front squats 135/95

M2: 12 toes to bar

M3:  15/12 AAB calories

Wednesday December 5, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Shoulder press and deadlift

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD: 

Buy in:  50 double unders

Then, 5 rounds of:

5 handstand push ups

10 deadlifts (185/135)

15 box jumps (24/20)

20 calorie row

Cash out:  50 double unders

25 minute cap

 

Tuesday December 4, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

.2 mile AAB

10 jumping lunges

20 hand realease push ups

30 military sit ups

AMRAP 20 minutes

 

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