Our WODs

PROGRAMMING WEEK OF 10/23/17

Monday 10/23/17
Strength:
1 REP MAX: DEADLIFT

WOD:
Competition:
15 Mins of:
0-3 Min: 400m Run, then max effort Pull-ups
3-4 Min: Rest
4-7 Min: 400m Run, then max effort Clean & Jerk (155/105)
7-8 Min: Rest
8-11 Min: 400m Run, then max effort Pull-ups
11-12 Min: Rest
12-15 Min: 400m Run, then max effort Clean & Jerk (155/105)

Performance:
15 Mins of:
0-3 Min: 400m Run, then max effort Pull-ups
3-4 Min: Rest
4-7 Min: 400m Run, then max effort Clean & Jerk (115/75)
7-8 Min: Rest
8-11 Min: 400m Run, then max effort Pull-ups
11-12 Min: Rest
12-15 Min: 400m Run, then max effort Clean & Jerk (115/75)

Fitness:
15 Mins of:
0-3 Min: 400m Run, then max effort Ring Rows
3-4 Min: Rest
4-7 Min: 400m Run, then max effort Clean & Jerk (75/55)
7-8 Min: Rest
8-11 Min: 400m Run, then max effort Ring Rows
11-12 Min: Rest
12-15 Min: 400m Run, then max effort Clean & Jerk (75/55)

Tuesday 10/24/17
Strength:
TOROKHITY COMPLEX – 1 SNATCH + 1 SNATCH BALANCE + 1 OHS
4 x 7 @ 70%

WOD:
Competition:
12 Min AMRAP of:
40 DU
20 USA KBS (53/35)
2 Rope Climbs

Performance:
12 Min AMRAP of:
30 DU
20 USA KBS (53/35)
1 Rope Climbs

Fitness:
12 Min AMRAP of:
40 Single Unders
20 USA KBS (Scale weight as needed)
45 Second Bar-hang

Wednesday 10/25/17
EWOD
1 Min Max Effort – Assault Bike (Cals)

Rest 3 Mins

Running Clinic (2 Min Rest between each run):
200m
400m
800m
1 Mile
800m
400m
200m

Rest 3 Mins

1 Min Max Effort – Assault Bike (Cals)

Thursday 10/26/17
Strength:
POWER CLEAN + THRUSTERS
4 x 1 @ 65% of C+J

WOD:
Competition:
Partner WOD
100 Cal Row
100 Push-ups
100 DB Press (alternating) (50/35)

Performance & Fitness:
Partner WOD
100 Cal Row
100 Box Push-ups
100 DB Press (alternating) (35/20)

Friday 10/27/17
Strength:
PAUSE FRONT SQUATS
4 x 3 @ 70% – 3 Second Pause in the Hole

WOD:
Competition:
3 RFT of:
200m Run
5 Bar Muscle-Ups
200m Row
5 HSPU (Blue Mat)
50 DU
5 Bar Muscle-Ups
200m Run

Performance:
3 RFT of:
200m Run
10 Pull-ups
200m Row
5 HSPU (AbMat)
30 DU
10 Pull-ups
200m Run

Fitness:
3 RFT of:
200m Run
15 Ring Rows
200m Row
5 HRST Push-Ups
50 Single Unders
15 Ring Rows
200m Run

PROGRAMMING WEEK OF 10/16/17

Monday 10/16/17
Strength:
POWER CLEAN + HANG SQ CLEAN + PUSH JERK
4 x (1+1+1) @ 60% + 1RM CLEAN + 15lbs

WOD:
Competition:
4RFT of:
400m Run
50 x Walking Lunges

Performance:
4RFT of:
400m Run
40 x Walking Lunges

Fitness:
4RFT of:
400m Run
30 x Walking Lunges

Tuesday 10/17/17
Strength:
DEADLIFT
Work to 90%
Drop 10# for 1 set of Max Effort

WOD:
Competition:
40-30-20-10
Alternating DB Snatches (50/35)
10-10-10-10
Burpee Box Jumps (24/20)

Performance:
30-20-10-5
Alternating DB Snatches (50/35)
10-10-10-10
Burpee Box Jumps (24/20)

Fitness:
40-30-20-10
Alternating DB Snatches (35/20)
10-10-10-10
Burpee Box Step Ups (24/20)

Wednesday 10/18/17
EWOD

Thursday 10/19/17
Strength:
BACK SQUAT
5 x 3 @ 70% + 30lbs

WOD:
Competition:
Partner Chipper WOD:
75 Cal on Bike
75 Thrusters (95/65)
75 Wall Balls (20/14)
75 T2B

Performance:
Partner Chipper WOD:
75 Cal on Bike
75 Thrusters (75/55)
75 Wall Balls (20/14)
75 T2B

Fitness:
Partner Chipper WOD:
75 Cal on Bike
75 Thrusters (75/55)
75 Wall Balls (scale weight accordingly)
75 Hanging Knee Raises

Friday 10/20/17
Strength:
POWER SNATCH
Work to 80%, then
3 x 2 @ 80% – 10 lbs

WOD:
Competition:
13 Min AMRAP of
2-2-2, 4-4-4, 6-6-6, 8-8-8, etc:
C2B
Pistols
HSPU (25# Plates)

Performance:
13 Min AMRAP of
2-2-2, 4-4-4, 6-6-6, 8-8-8, etc:
Pull-ups
Deck Squats
HSPU (AbMat)

Fitness:
13 Min AMRAP of
2-2-2, 4-4-4, 6-6-6, 8-8-8, etc:
Ring Rows
Goblet Squats (53/35)
Strict Press (95/65)