Our WODs

PROGRAMMING WEEK OF 1/27

Monday 1/27/20

Strength:
POWER CLEAN E2MOM
5X1 @ 70%
20 Second L-Sit Hold

WOD:
Competition:
10-9-8-7-6-5-4-3-2-1
Power Cleans (155/105)
1-1-1-1-1-1-1-1-1-1
Rope Climbs

Performance:
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/85)
1-1-1-1-1-1-1-1-1-1
Rope Climbs

Fitness:
10-9-8-7-6-5-4-3-2-1
Power Cleans (95/65)
1-1-1-1-1-1-1-1-1-1
Rope Climbs

Tuesday 1/28/20

Strength:

FRONT SQUATS
4X3@60%

WOD:
Competition:
For Time
21-15-9
Thrusters (95/65)
T2B
Rest 3 Min
9-15-21
OHS
Burpees Over Bar

Performance:
For Time
21-15-9
Thrusters (75/55)
Straight Leg Raises
Rest 3 Min
9-15-21
OHS
Burpees Over Bar

Fitness:
For Time
21-15-9
Thrusters (75/55)
Knees to Chest
Rest 3 Min
9-15-21
OHS or FS
Burpees Over Bar

Wednesday 1/29/20

E WOD

Thursday 1/30/20

Strength:

POWER SNATCH
Build to 80% then drop then drop 10 lbs for 3×2

WOD:

Competition:
2 Rounds
1 Min Work 1 min Rest
Bike
Ski
Row
Wall Ball 20/14

Performance:
2 Rounds
1 Min Work 1 min Rest
Bike
Ski
Row
Wall Ball 14/10

Friday 1/31/20

Strength:
STRICT PRESS & BENT OVER ROWS
4×3+8 @50% of C+J


WOD:

Competition:
12 Min AMRAP
Partner WOD – You go I go
8 – Double KB Cleans
6 – Double KB Front Squats
4 – STOH

Performance:
12 Min AMRAP
Partner WOD – You go I go
8 – Double KB Cleans (35/25)
6 – Double KB Front Squats
4 – STOH

Fitness:
12 Min AMRAP
Partner WOD – You go I go
8 – Double DB Cleans (35/20)
6 – Double DB Front Squats
4 – STOH

 

PROGRAMMING WEEK OF 1/20

Monday 1/20/20

Strength:
SNATCH
1 Rep Max

WOD:
Competition:
12 Minutes Ascending
1 Squat Snatch (135/95)
1 Bar MU
2,2 / 3,3, / 4,4 etc

Performance:
12 Minutes
1 Squat Snatch (115/85)
1 C2B + Box Dips
2,2 / 3,3, / 4,4 /

Fitness:
12 Minutes
1 Squat Snatch / or Power Snatch (95/65)
1 Ring Row + Box Dips
2,2 / 3,3, / 4,4 etc

Tuesday 1/21/20

Strength:

CLEAN & JERK
E2MOM 12 minutes
5 X C+J @60%
5 X T2B
Increase 1 rep every 2 minutes

WOD:
Competition:
AMRAP 14 – with a partner (you go I go)
12 Cal Ski
8 DB Thrusters (50/35)
8 T2B

Performance:
AMRAP 14 – with a partner (you go I go)
12 Cal Ski
8 DB Thrusters (50/35)
8 Straight Leg Raises

Fitness:
AMRAP 14 – with a partner (you go I go)
12 Cal Ski
8 DB Thrusters (35/20)
8 Knees to chest

Wednesday 1/22/20

E WOD

Thursday 1/23/20

Strength:

Gymnastics EMOM
HSPU and Pull Ups (Week 4)

WOD:

Competition:
AMRAP 8
30 DU
10 HRPU
3 Deadifts (275/195)

Performance:
AMRAP 8
30 DU
10 HRPU
3 Deadifts (225/155)

Fitness:
AMRAP 8
50 Singles
10 HRPU
3 Deadifts (155/105)

Friday 1/24/20

Strength:
BACK SQUAT
1 Rep Max
Accessory Work – Bicep Curls

WOD:

Competition:
16 Min E2MOM row 25 cal then max effort wall balls (20/14) with remaining time.
Rest 2 minutes
Repeat x4

Performance:
16 Min E2MOM row 20 cal then max effort wall balls (20/14) with remaining time.
Rest 2 minutes
Repeat x4

Fitness:
16 Min E2MOM row 20 cal then max effort wall balls (14/10) with remaining time.
Rest 2 minutes
Repeat x4