Our WODs

PROGRAMMING WEEK OF 05/21/18

Monday 05/21/18
Strength:
Pull-up therapy

WOD:
NICOLE
Competition & Performance:
20 Min of:
400m Run
Max Effort Pull-ups
*every time you drop off the bar, you must complete a 400m run before getting back to the pull-ups

Fitness:
20 Min of:
400m Run
Max Effort Ring Rows
*every time you drop off the bar, you must complete a 400m run before getting back to the pull-ups

Tuesday 05/22/18
Strength:
CLEAN + JERK
5 x 1 @ 82% + 10 lbs

WOD:
Competition:
For time:
10-9-8-7-6-5-4-3-2-1 of:
Clean + Jerk (115/85)
*between each round, complete 30 DU

Performance:
10-9-8-7-6-5-4-3-2-1 of:
Clean + Jerk (95/65)
*between each round, complete 20 DU

Fitness:
10-9-8-7-6-5-4-3-2-1 of:
Clean + Jerk (75/55)
*between each round, complete 30 Single Unders

Wednesday 05/23/18
EWOD

Thursday 05/24/18
Strength:
BACK SQUAT
4 x 2 @ 85%

WOD:
Competition:
Partner WOD, 4 RFT of:
20 Cal Row
20 Pistols
40 KBS (53/35)

Performance:
Partner WOD, 4 RFT of:
20 Cal Row
30 Goblet Squats
40 KBS (53/35)

Fitness:
Partner WOD, 4 RFT of:
20 Cal Row
30 Goblet Squats
40 KBS (35/26)

Friday 05/25/18
Strength:
SNATCH
5 x 1 @ 90%

WOD:
Competition:
10 Min AMRAP of:
5 Strict HSPU
10 Power Snatches (95/65)
15 T2B

Performance:
10 Min AMRAP of:
5 HSPU
10 Power Snatches (75/55)
15 Straight Leg Raises

Fitness:
10 Min AMRAP of:
5 Strict Press
10 Power Snatches (75/55)
15 Knee Raises

PROGRAMMING WEEK OF 05/14/18

Monday 05/14/18
Strength:
TURKISH GET UPS
3 x 10 @ (53/35)

WOD:
Competition:
For time:
Cal Row (30/27)
15 T2B
9 Hang Power Cleans (155/105)

200m Run
15 T2B
9 Hang Power Cleans

Cal Bike (20/15)
15 T2B
9 Hang Power Cleans

200m Run
15 T2B
9 Hang Power Cleans

Performance:
For time:
Cal Row (30/27)
15 Straight-leg raises
9 Hang Power Cleans (115/85)

200m Run
15 Straight-leg raises
9 Hang Power Cleans

Cal Bike (20/15)
15 Straight-leg raises
9 Hang Power Cleans

200m Run
15 Straight-leg raises
9 Hang Power Cleans

Fitness:
For time:
Cal Row (30/27)
15 Knee Raises
9 Hang Power Cleans (95/65)

200m Run
15 Knee Raises
9 Hang Power Cleans

Cal Bike (20/15)
15 Knee Raises
9 Hang Power Cleans

200m Run
15 Knee Raises
9 Hang Power Cleans

Tuesday 05/15/18
Strength:
CLEAN + JERK
5 x 1 @ 82% + 5lbs

WOD:
Competition:
50 GTOH (45/35)
75 OHL (45/35)
100 Plate Jumps

Performance:
50 GTOH (35/25)
75 OHL (35/25)
100 Plate Jumps

Fitness:
50 GTOH (25/10)
75 OHL (25/10)
100 Plate Jumps

Wednesday 05/16/18
EWOD

Thursday 05/17/18
Strength:
BACK SQUAT
4 x 3 @ 80%

WOD:
Competition:
7 RFT of:
3 Deadlifts (315/225)
6 HSPU
1 Rope Climb

Performance:
7 RFT of:
3 Deadlifts (225/155)
4 HSPU
1 Rope Climb

Fitness:
7 RFT of:
3 Deadlifts (155/105)
6 Burpee + DB Press (35/20)
9 Knee Raises

Friday 05/18/18
Strength:
SNATCH
6 x 1 @ 85%

WOD:
Competition:
16 Min AMRAP of:
100 DU Buy in, then
2-4-6-8, etc of:
Wall Balls (20/14)
DB Snatches (50/35)
*E2MOM: 30 DU

Performance:
16 Min AMRAP of:
50 DU Buy in, then
2-4-6-8, etc of:
Wall Balls (20/14)
DB Snatches (35/20)
*E2MOM: 20 DU

Fitness:
16 Min AMRAP of:
100 Singles Buy in, then
2-4-6-8, etc of:
Wall Balls (14/10)
DB Snatches (35/20)
*E2MOM: 30 Singles