Our WODs

PROGRAMMING WEEK OF 08/05/19

Monday 08/05/19
Strength:
Power Clean + Thruster
4 x (1+3) @ 65% of C+J

WOD:
FRAN
Competition:
21-15-9 of:
Thrusters (95/65)
Pull-ups

Performance:
21-15-9 of:
Thrusters (75/55)
Pull-ups

Fitness:
21-15-9 of:
Thrusters (75/55)
Ring Rows

Tuesday 08/06/19
Strength:
10 Min EMOM of:
Odds: 10 DB Push Press (2 DBs)
Evens: 10 DB Upright Rows

WOD:
Competition:
3 RFT of:
21 Pistols
15 T2B
9 KB Swings (53/35)

Performance:
3 RFT of:
21 Goblet SQ (53/35)
15 Straight-leg Raises
9 KB Swings

Fitness:
3 RFT of:
21 Goblet SQ (35/26)
15 Knee Raises
9 KB Swings

Wednesday 08/07/19
EWOD

Thursday 08/08/19
Strength:
SNATCH
5 x 1 @ 90% of Snatch

WOD:
Competition & Performance:
6 Min AMRAP of:
200m Row
5 Burpees-over-rower

Rest 2 Min

6 Min AMRAP of:
100m Run
5 Burpees under rig

Fitness:
6 Min AMRAP of:
200m Row
5 Burpees-over-rower (steps ok)

Rest 2 Min

6 Min AMRAP of:
100m Run
5 Burpees under rig

Friday 08/09/19
Strength:
TOUCH AND GO BOX SQUATS
5 x 3 @ 60% of BS

WOD:
Competition:
12 Min AMRAP (with partner):
70 DU
20 DB Hang Squat Cleans (50/35s)

Performance:
12 Min AMRAP (with partner):
70 DU
20 DB Hang Squat Cleans (35/20s)

Fitness:
12 Min AMRAP (with partner):
100 Singles
20 DB Hang Squat Cleans (35/20s)

PROGRAMMING WEEK OF 07/29/19

Monday 07/29/19
WOD:
HELEN + SOME
Competition & Performance:
3 RFT of:
400m Run
21 USA KBS (53/35)
12 Pull-ups

15 Min Cap, then:
12 Mins to find 1RM Power Clean

Fitness:
3 RFT of:
400m Run
21 USA KBS (35/25)
12 Ring Rows

15 Min Cap, then:
12 Mins to find 1RM Power Clean

Tuesday 07/30/19
Strength/WOD:
Competition:
30 Min EMOM of:
Min 1: 10/8 Cal Ass Bike
Min 2: 10 Bench Press (50/35s)
Min 3: 10 KB Row (53/35)

Performance:
30 Min EMOM of:
Min 1: 10/8 Cal Ass Bike
Min 2: 10 Bench Press (35/20)
Min 3: 10 KB Row (35/25)

Fitness:
30 Min EMOM of:
Min 1: 8/6 Cal Ass Bike
Min 2: 10 Bench Press (35/20)
Min 3: 10 KB Row (35/25)

Wednesday 07/31/19
EWOD

Thursday 08/01/19
Strength:
DEADLIFT
5 x 5 @ 70% + 30lbs

WOD:
Competition:
13 Min AMRAP of:
20 DB Hang Snatch (10 each arm, 50/35)
15 HSPU
10 Bar MU

Performance:
13 Min AMRAP of:
20 DB Hang Snatch (10 each arm, 50/35)
15 HSPU (AbMat)
10 Pull-ups & 10 Box Dips

Fitness:
13 Min AMRAP of:
20 DB Hang Snatch (10 each arm, 35/20)
15 STOH with DB
10 Ring Rows & 10 Box Dips

Friday 08/02/19
Strength:
FRONT SQUAT
Work to 90% for a single, then:
2 x 2 @ 90% +10lbs

WOD:
Competition:
5 Rounds
1:30 to do:
50 DU
1 Rope Climb
Max Effort Squat Cleans with remaining time (135/95)
30 second rest after each round

Performance:
5 Rounds
1:30 to do:
50 DU
1 Rope Climb
Max Effort Squat Cleans with remaining time (115/85)
30 second rest after each round

Fitness:
5 Rounds
1:30 to do:
50 Singles
2 x Farmer’s Carry
Max Effort Squat Cleans with remaining time (95/65)
30 second rest after each round