Browsing category WOD

Saturday Warmup 50 strict partner pullup sprint 50 Partner Wallballs   WOD *You go, I go!” 4’ on, 2’ off -Burpees (alternate every rep) -Airdyne -Russian KBS -Double Under -Row for Cals

Warmup Line Drills   Skill Front Squat 3 Warmup Sets 1×5 @ 75% 2×3 @ 80% 2×1 @ 85% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 8 Abwheel Rollouts   WOD “Pillage” 750 m Row -Then, 3 Rounds;

Warmup Hollow Rocks to Superman +Shoulder warmup   Skill Get Inverted! Work on: -Pike handstand from a box -Handstand hold against a wall or with a spotter -Handstand walks   WOD 3 x 1k Row @ 90% – 95% – 90% Rest is 1:1 Scale distance to 750m if needed

Warmup 3 Rounds: 20” Planche Tuck (use parralettes) 20” Chin Over Bar L-Hang   Skill Take 20’ to work to a heavy set of 5 Barbell Push Press Between each work set, do 15 Hollow Rocks   WOD “Fran” 21-15-9 Thruster 95/65# Pullups

Warmup KB Warmup   Skill Deadlift 3 Warmup Sets 1×5 @ 75% 2×3 @ 80% 2×1 @ 85% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do a 30” Ring Plank   WOD “EPOC” AMRAP 12’ 15 American KBS 53/35#

Warmup 2 Rounds Partner 400m Jog 5 each Over Under (from Junkyard Dog)   Skill Work to a heavy single Snatch   Skill Option 4 Rounds 12 Situps with plate overhead (partner holds feet) 50 Bicycle Jump Side Plank, 30” each side -rest 1 min   WOD “Burning Snatch” 20

Warmup Junkyard Dog   WOD “Face Off!” Partner A: Sprint 400 Partner B: Row for Meters Rest 1’, switch and repeat, then rest 1’   Partner A: Sprint 400 Partner B: Burpee AMRAP Rest 1’, switch and repeat, then rest 1’   Partner A: Sprint 400 Partner B: Box Jump

Warmup Run 400m Partner Squat Toss   Skill Back Squat 3 Warmup Sets 1×5 @ 75% 2×3 @ 80% 2×1 @ 85% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 15 Hollow Rocks   WOD “Hangy Balls!” In team

Warmup 1′ Front Lever Tuck Jump Rope Warmup   Skill 10’ Row Tech   WOD “Jumper” Row 1k 50 Jumping Ring Dips (bottom of ring set at armpits) 50 OH Walking Lung 45/25# 50/35 Airdyne Cals 50 Hand Release Pushups 50 Double Unders 50 Knees to Elbows

Does your gym have more in common with this, or a 24 hour fitness? Warmup Shoulder Warmup Then, 3 Rounds: 40” Frog Stance 40” Chin Over Bar Hold   Skill A1. 4×5 Barbell Strict Press -rest 1 min A2. 4×10 DB Curl -no rest A3. 4xME Strict Pullup or Strict