Blog/WOD

Friday 1.19

Pre-WOD:

Work up to a heavy complex of 1 squat snatch + 2 overhead squats (3 overhead squats total). Does not need to be a maximal set, focus should be on maintaining movement integrity throughout.

L2:

With a partner:
20 OHS (135/95)
30 C2B
40 S2O (135/95)
10 Rope Climbs
40 S2O
30 C2B
20 OHS

22 minute time cap
RX+ do legless rope climbs

L1:

With a partner:
20 OHS (95/65)
30 Pull-ups
40 S2O
6 Rope Climbs
40 S2O
30 Pull-ups
20 OHS

22 minute time cap

Thursday 1.18

WOD A:

Bench Press (2×5 (80-83%) then 3×10 (70%))

WOD B:

Metcon (AMRAP – Reps)
4 Super Sets:

Max reps strict pull-ups
Max reps strict HSPU

Rest :90-2:00 between sets
Score is total reps

WOD C:

If time:
100 abmat sit-ups or 50 GHD sit-ups

Wednesday 1.17

L2:

“Kalsu”
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*

In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

40 minute time cap

L1:

100 Thrusters for time (95/65)
EMOM 3 burpees
Record time under Kalsu and write scale in notes

Tuesday 1.16

Pre-WOD:

Metcon (AMRAP – Reps)
EMOM 6
Every Minute on the Minute do double unders (or double under practice). Score is the minute with the least amount of reps
Example: This is the athletes number of DU’s per minute: 20, 16, 23, 9, 24, 20. This athletes score would be 9.

L2:

4 Rounds for Time:
60 Double Unders
20 DB Snatches (70/50)
15/12 Cal Row/Bike

Rest 2:00 between rounds

L1:

4 Rounds for Time:
20 Double Unders
20 DB Snatches (50/35)
15/12 Cal Row or Bike

Rest 2:00 between rounds

Monday 1.15

Pre-WOD:

EMOM 8: 2 Power Clean + 1 Split Jerk
Add weight throughout EMOM, record heaviest set

L2:

CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

L1:

14 min AMRAP
60 Cal Row
50 TTEL
40 Wall Balls 20/14
30 Cleans 95/65
20 Pullups

Sunday 1.14

WOD:

30 minutes:
Every two minutes do :90 of work for calories/reps of this rotation:

Bike
Row
Burpees

Keep track of total reps/calories for score

Saturday 1.13

Pre-WOD, EXP:

Bench Press (4×8 at 70-75%)

WOD:

AMRAP 12

10 DB Snatches
20 Air Squats
30 Situps

Friday 1.12

Pre-WOD:

Power Clean — work up to a heavy touch-and-go set of 5. If your name is “Jess Haider” you will be required to hook-grip.

WOD:

20 minute AMRAP with a partner, alternate rounds:

5 Power Cleans (L1 = 165/125, L2 = 115/85)
10 Bar facing burpees (24/20)
20 Wall Balls (20/14)

Thursday 1.11

Pre-WOD:

Metcon (Distance)
Handstand walk play/practice (record max number of feet if desired)

L1:

Metcon (AMRAP – Reps)
30 EMOM

1) 5 Strict Pullups 5 Strict Ring Dips
2) 2 TGU (Heavy)
3) :40 Handstand Hold
4) Max Cals on AB in :30
5) Rest

Score is total cals on AB (zero out when you start)

L2:

Metcon (AMRAP – Reps)
30 EMOM

1) 3 Muscle Ups
2) 2 TGU (Heavy)
3) 20ft. Handstand Walk
4) Max Cals on AB in :30
5) Rest

Score is total cals on AB (zero out when you start)

Wednesday 1.10

Pre-WOD:

Back Squat (Heavy Single, 3 @ 90%, 5@85%, 10@75%)
This “heavy single” may or may not be a 1RM. It will be the heaviest weight you can work up to that day with good form.

WOD:

Metcon (Time)
21-15-9
Wall Balls (20/14)
Row for Cals

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