Our WODs

PROGRAMMING WEEK OF 05/20/19

Monday 05/20/19
Strength:
BACK SQUATS
4 x 8 @ 65%
+10lbs
+5lbs if working sets are below 220

WOD:
Competition:
15 Min EMOM of:
Min 0-5:
3 STOH (135/95)
20 DU

Min 5-10:
4 STOH
20 DU

Min 10-15:
5 STOH
20 DU

Performance:
15 Min EMOM of:
Min 0-5:
3 STOH (115/85)
15 DU

Min 5-10:
4 STOH
15 DU

Min 10-15:
5 STOH
15 DU

Fitness:
15 Min EMOM of:
Min 0-5:
3 STOH (95/65)
20 Singles

Min 5-10:
4 STOH
20 Singles

Min 10-15:
5 STOH
20 Singles

Tuesday 05/21/19
Strength:
POWER CLEAN
4 x 3 @ 75% + 5lbs

WOD:
Competition:
12 Min AMRAP of:
40 DB Snatches (50/35)
1 Legless Rope Climb
40 Hang C+J
1 Legless Rope Climb
40 DB Thrusters
1 Legless Rope Climb
40 T2B

Performance:
12 Min AMRAP of:
40 DB Snatches (50/35)
1 11’ Rope Climb
40 Hang C+J
1 11’ Rope Climb
40 DB Thrusters
1 11’ Rope Climb
40 Straight-leg raises

Fitness:
12 Min AMRAP of:
40 DB Snatches (35/20)
2-length Farmers Carry with KB (53/35)
40 Hang C+J
2-length Farmers Carry with KB (53/35)
40 DB Thrusters
2-length Farmers Carry with KB (53/35)
40 Knee Raises

Wednesday 05/22/19
EWOD

Thursday 05/23/19
Strength:
HIGH HANG SNATCH + OHS
4 x (1+3) @ 60% +5lbs of Snatch

WOD:
Competition:
5 Rounds of:
200m Run
8 Deficit HSPU (25s/Blue Mat)
8 Goblet Squats (53/35)
8 V-Ups

Performance:
5 Rounds of:
200m Run
8 HSPU with Abmat
8 Goblet Squats (53/35)
8 V-Ups

Fitness:
5 Rounds of:
200m Run
2 Wall Walks
8 Goblet Squats (35/25)
8 V-Ups

Friday 05/24/19
WODS 1 & 2:
Max Height Box Jump
1,000m Row for Time

WOD:
Competition & Performance:
2 Rounds, 45 sec on/15 sec off:
Wall Balls (20/14)
Burpees to Plate
Ass Bike
Power Cleans (95/65)

Fitness:
2 Rounds, 45 sec on/15 sec off:
Wall Balls (14/10)
Burpees to Plate
Ass Bike
Power Cleans (75/55)

PROGRAMMING WEEK OF 05/13/19

Monday 05/13/19
Strength:
BACK SQUATS
3 x 10 @ 65%

WOD:
Competition:
6 RFT of:
5 Deadlifts (275/185)
10 Bar-Facing Burpees

Performance:
6 RFT of:
5 Deadlifts (185/125)
10 Bar-Facing Burpees

Fitness:
6 RFT of:
5 Deadlifts (155/105)
8 Bar-Facing Burpees

Tuesday 05/14/19
Strength:
POWER CLEAN
4 x 3 @ 75%

WOD:
Competition:
12 Min AMRAP of:
30 DU (unbroken)
20 WB (20/14)
5 Strict HSPU

Performance:
12 Min AMRAP of:
30 DU
20 WB (20/14)
10 HSPU

Fitness:
12 Min AMRAP of:
30 Singles
20 WB (14/10)
10 STOH (35/20)

Wednesday 05/15/19
EWOD

Thursday 05/16/19
Strength:
HIGH HANG SNATCH + OHS
4 x (1+3) @ 60% of Snatch

WOD:
Competition:
PARTNER WOD
100 Cal Bike
50 Squat Snatches (95/65)
15 Rope Climbs

Performance:
PARTNER WOD
100 Cal Bike
50 Power Snatches (95/65)
15 Rope Climbs (first line)

Fitness:
PARTNER WOD
100 Cal Bike
50 Power Snatches (75/55)
20 Lengths Farmer Carry (50/35)

Friday 05/17/19
WOD:
Competition:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Performance:
800m Run
10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

Fitness:
800m Run
10 Rounds:
5 Ring Rows
10 Push-ups on Box
15 Air Squats
800m Run