Our WODs

PROGRAMMING WEEK OF 09/16/19

Monday 09/16/19
Strength:
E2MOM of POWER CLEANS:
1 x 3 @ 55%
1 x 3 @ 65%
1 x 3 @ 75%
1 x 3 @ 75% + 20lbs
1 x 3 @ 75% + 20lbs
1 x 3 @ 75% + 20lbs
1 x 3 @ 75% + 20lbs

WOD:
Competition:
For time:
500m Ski Erg
40 Wall Balls (20/14)
30 Hang Power Snatch (95/65)
20 Strict HSPU
10 Ring MU or Bar

Performance:
For time:
500m Ski Erg
40 Wall Balls (20/14)
30 Hang Power Snatch (75/55)
20 HSPU
10 Pull-ups

Fitness:
For time:
500m Ski Erg
40 Wall Balls (14/10)
30 Hang Power Snatch (45/35)
20 Strict Press
10 Ring Rows

Tuesday 09/17/19
Strength:
GYMNASTICS
Ring Dips
T2B

WOD:
Competition:
For Time:
21-15-9 of:
DB Thrusters (50/35)
T2B

Rest 5 Mins, then

21-15-9 of:
Deadlift (225/155)
Cal Row

Performance:
For Time:
21-15-9 of:
DB Thrusters (35/20)
Straight Leg Raises

Rest 5 Mins, then

21-15-9 of:
Deadlift (185/125)
Cal Row

Fitness:
For Time:
21-15-9 of:
DB Thrusters (50/35)
Knee Raises

Rest 5 Mins, then

21-15-9 of:
Deadlift (155/105)
Cal Row

Wednesday 09/18/19
EWOD

Thursday 09/19/19
Strength:
PUSH JERK
4 x 3 @ 75% + 10lbs of C+J

WOD:
Competition/Performance:
2 Rounds of:

2 Min
200m Run
Max Ass Bike Cals

Rest 1 Min

2 Min
200m Run
Max Ass Bike Cals

Rest 1 Min

2 Min
200m Run
Max Wall Balls (20/14)

Rest 1 Min

Fitness:
2 Rounds of:

2 Min
200m Run
Max Ass Bike Cals

Rest 1 Min

2 Min
200m Run
Max Ass Bike Cals

Rest 1 Min

2 Min
200m Run
Max Wall Balls (14/10)

Rest 1 Min

Friday 09/20/19
Strength:
BACK SQUATS
4 x 2 @ 75% + 20lbs

WOD:
Competition:
For time:
75 DUs
75 Back Squats
75 Sit-ups
75 DUs
75 Burpees
75 Push-Press
75 DUs

Performance:
For time:
60 DUs
60 Back Squats
60 Sit-ups
60 DUs
60 Burpees
60 Push-Press
60 DUs

Fitness:
For time:
50 Single Unders
50 Back Squats
50 Sit-ups
50 Single Unders
50 Burpees
50 Push-Press
50 Single Unders

PROGRAMMING WEEK OF 09 09 19

Monday 09/09/19
WOD:
Competition:
30 Min Cap
Partner Relay >> You Go, I Go
10 RFT (each) of:
200m Row
5 Bench Press (50/35)
5 T2B

Performance:
30 Min Cap
Partner Relay >> You Go, I Go
10 RFT (each) of:
200m Row
5 Bench Press (35/20)
5 T2B

Fitness:
30 Min Cap
Partner Relay >> You Go, I Go
10 RFT (each) of:
200m Row
5 Bench Press (35/20)
5 Knee Raises

Tuesday 09/10/19
Strength:
POWER CLEAN
4 x 3 @ 75% + 10lbs

WOD:
Competition:
3 RFT of:
400m Run
10 Power Snatch (95/65)
10 Bar-facing Burpees

Performance:
3 RFT of:
400m Run
10 Power Snatch (75/55)
10 Bar-facing Burpees

Fitness:
3 RFT of:
400m Run
10 Power Snatch (45/35)
10 Bar-facing Burpees

Wednesday 09/11/19
EWOD

Thursday 09/12/19
Strength:
PUSH JERK
4 x 3 @ 75% of C+J

WOD:
Competition:
EMOM 14
Evens: 3 Bear Complex (135/95)
Odds: 30 DU

Performance:
EMOM 14
Evens: 3 Bear Complex (115/85)
Odds: 30 DU

Fitness:
EMOM 14
Evens: 3 Bear Complex (95/65)
Odds: 40 Singles

Friday 09/13/19
Strength:
BACK SQUATS
4 x 3 @ 75% + 10lbs

WOD:
Competition:
8 Min AMRAP of:
200m Run
12 C2B
2 Rope Climbs

Rest 3 Mins

8 Min AMRAP of:
200m Run
12 Wall Balls (20/14)
12 Sit-ups

Performance:
8 Min AMRAP of:
200m Run
12 Pull-ups
1 Rope Climbs

Rest 3 Mins

8 Min AMRAP of:
200m Run
12 Wall Balls (20/14)
12 Sit-ups

Fitness:
8 Min AMRAP of:
200m Run
12 Ring Rows
30 Sec Bar Hang

Rest 3 Mins

8 Min AMRAP of:
200m Run
12 Wall Balls (14/10)
12 Sit-ups