Our WODs

PROGRAMMING WEEK OF 05/06/19

Monday 05/06/19
Strength:
HIGH HANG CLEAN
1 x 1 @ 90% of C+J

WOD:
Competition, Performance & Fitness:
For time (with a partner):
80 Bar-facing burpees
4,000m Row

Tuesday 05/07/19
Strength:
1 Rep Max BENCH PRESS

WOD:
Competition:
12 Min AMRAP of
3 Muscle Ups
2 Length lunges with plate overhead (45/35)
200m Run

Performance:
12 Min AMRAP of
5 feet-elevated ring rows + box dips
2 Length lunges with plate overhead (35/25)
200m Run

Fitness:
12 Min AMRAP of
5 Ring Rows + Box Dips
2 Length lunges with plate overhead (25/15)
200m Run

Wednesday 05/08/19
EWOD

Thursday 05/09/19
Strength:
POWER SNATCH
1 x 1 @ 75% + 15lbs, then
Drop 5lbs for 2 x 1

WOD:
Competition & Performance:
14 min AMRAP of:
10/8 HRPU
8 Weighted Box Step Overs (50/35)

Fitness:
14 min AMRAP of:
10/8 HRPU (on knees)
8 Weighted Box Step Overs (35/20)

Friday 05/10/19
Strength:
BACK SQUAT
Work up to 1 x 3 @ 80% + 30lb, then
Drop 10lbs for 1 x 5

WOD:
Competition:
3 Rounds of:
400m Run
10 C+J (95/65)

Then, 30 C2B

Then, 3 Rounds of:
400m
10 C+J (135/95)

Performance:
3 Rounds of:
400m Run
10 C+J (95/65)

Then, 20 pull-ups

Then, 3 Rounds of:
400m
10 C+J (115/85)

Fitness:
3 Rounds of:
400m Run
10 C+J (75/55)

Then, 30 Ring Rows

Then, 3 Rounds of:
400m
10 C+J (95/65)

PROGRAMMING WEEK OF 04/29/19

Monday 04/29/19
Strength:
HIGH HANG CLEAN
3 x 1 @ 85% of C+J

WOD:
Competition:
9 Min AMRAP of:
9 Front Squats (135/95)
7 Bar-facing burpees
5 STOH

Performance:
9 Min AMRAP of:
9 Front Squats (115/85)
7 Bar-facing burpees
5 STOH

Fitness:
9 Min AMRAP of:
9 Front Squats (95/65)
7 Bar-facing burpees
5 STOH

Tuesday 04/30/19
Strength:
BENCH PRESS
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1 @ 95%

WOD:
Competition + Performance:
30-20-10 of:
DB Snatches (50/35)
OH Lunges

Fitness:
30-20-10 of:
DB Snatches (35/20)
OH Lunges

Wednesday 05/01/19
EWOD

Thursday 05/02/19
Strength:
POWER SNATCH
1 x 1 @ 75% + 10lbs, then
Drop 5lbs for 2 x 1

WOD:
Competition:
4 RFT of:
5 HSPU (Strict)
10 Wall Balls (20/14)
20 Sit-ups
30 DU

Performance:
4 RFT of:
5 HSPU (blue mat)
10 Wall Balls (20/14)
20 Sit-ups
30 DU

Fitness:
4 RFT of:
2 Wall Walks
10 Wall Balls (14/10)
20 Sit-ups
30 Singles

Friday 05/03/19
Strength:
BACK SQUAT
Work up to 1 x 3 @ 80% + 20lb, then
Drop 10lbs for 1 x 5

WOD:
NICOLE
Competition + Performance:
20 Min AMRAP of:
400m Run
Max Effort Pull-ups

Fitness:
20 Min AMRAP of:
400m Run
Max Effort Ring Rows