WODs 210926 - 211002

 9/26 - 10/2

Monday 

Strength:

Shoulder Press

5 x 3 reps

Increase weight on each set

WOD

3 Rounds For Time

Run 200 Meters

10 Chest To Bar Pull-ups

20 Alternating Single Arm DB Snatch (50/35)

Tuesday

Strength

Back Squat

5 x 5 reps 

Increase weight on each set

Front Squat

5 x 3 reps 

Increase weight on each set

WOD

Death By:

Hang Power Clean (135/95)

Lateral Burpee Over The Barbell

Minute 1: 1 hang power clean + 1 LBOB

Minute 2: 2 hang power cleans + 2 LBOBs

Wednesday

4 Rounds For Time

8 Bar Muscle-ups

12 Box Jumps (24/20)

16 Kettlebell Swings (70/55)

Run 400 Meters

Thursday

For Time

Row 60 calories

Then,

3 Rounds

10 Dead-lifts (255/185)

20 Wall Balls (20/14)

15 Ring Dips

Then,

Row 60 Calories

Friday

 Strength

Overhead Squat

5 x 5 reps

Increase weight on each set.

WOD

Death By

Knees To Elbows (KTE)

Push-ups

minute 1: 1 KTE + 1 push-up

minute 2: 2 KTEs + 2 push-ups

minute 3: 3 KTEs + 3 push-ups 

Saturday

5 Rounds, each for time

8 Power Cleans (155/105)

10 Chest To Bar Pull-ups

6 Shoulders To Overhead (155/105)

12 Burpee Box Jumps (24/20)

Rest 3 minutes between rounds

WODs 210919 - 210925

Monday

Strength

Every 90 seconds for 15 minutes(10 rounds)

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk(split or push)

Start at 60% of your Squat Clean max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs

WOD

5 minutes: Max Rep Double-unders 

Tuesday

3 Rounds For Time

Row 500 Meters

Run 400 Meters

30 AbMat Sit-ups

Wednesday

Strength 

Every 90 seconds for 15 minutes(10 rounds)

1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat

Start at 60% of your Squat Snatch max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs

WOD

5 minutes: Max Rep Wall Balls (20/14)

Thursday

Strength

Hang Power Clean

5 x 3 reps

Increase weight on each set

WOD 

8 minutes (16 intervals) alternate between the 2 movements.

Tabata Toes To Bar

Tabata Burpee Box Jumps (24/20)

Friday

For time:

10 Ring Muscle-ups

50 Squats

10 Ring Muscle-ups

50 Calorie Row

10 Ring Muscle-ups

Saturday

3 Person Teams

20 minute AMRAP

Run 200 Meters

Max Rep Thrusters (95/65)

Max Rep Ring Push-ups 

WODs 210912 - 21018

 9/12-9/18

Monday

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

9 minute AMRAP

24 Double-unders 

8 Medicine Ball Clean-Wall Balls (20/14)

Tuesday

5 rounds each for time 

10 Pull-ups

15 Push-ups

20 Air Squats

25 Kettlebell Swings (55/35)

Rest 2 minutes between rounds

Wednesday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 minute AMRAP

Row 150 Meters

1-2-3-4-5-6…*

Ring Muscle-ups

*Keep adding 1 ring muscle-up to each round until time expires

Thursday

5 Rounds For Time

7 Bear Complex (95/65)

(1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press)

Run 400 Meters

Friday

20 minute AMRAP

8 Chest To Bar Pull-ups

10 Strict Handstand Push-ups

12 Box Jumps (24/20)

Saturday

5 Rounds For Time

Run 200 Meters

7 Squat Snatches (135/95)

14 Toes To Bar

WODs 210905 - 210911

 9/5-9/11

Monday

Labor Day

One class only @ 8:30a

3 Person Teams

For Time:

75 Pull-ups

75 Push-ups 

75 Front Squats (95/65)

75 Hang Power Cleans (95/65)

75 Push Presses (95/65)

150 Sit-ups 

150 Burpees

Divide reps up evenly among teammates. One person working at a time

Tuesday

Strength

Deload 

Close Grip Bench Press

10 reps @ 55%

7 reps @ 65%

5 reps @ 75%

WOD

7 minute AMRAP

12 KB Swings (55/35)

6 KB Goblet Reverse Lunges (55/35)

24 Double-unders 

Wednesday

5 Rounds For Time

7 DB Hang Squat Clean Thrusters (pick weight, make it challenging)

7 Bar Muscle-ups

Row 14 Calories

Thursday 

Strength

Deload

Front Squat

10 reps @ 55%

7 reps @ 65%

5 reps @ 75%

WOD

Death By

Wall Balls (20/14)

Push-ups

1st minute: 1 wall ball + 1 push-up

2nd minute: 2 wall balls + 2 push-ups

3rd minute: 3 wall balls + 3 push-ups

Friday

21-15-9 Rep rounds for time

Alternating DB Snatch (50/35)

Burpees

Goblet squats (50/35)

Ring Push-ups

Saturday

9/11 Memorial WOD

For Time:

2001 Meter Row or Run

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest To Bar Pullups

11 Power Cleans 170/120

11 HSPU

11 KB Swings 70/53

11 T2B

11 Deadlifts 170/120

11 Push Jerks 110/75

2001 Meter Run or Row

Each component of this WOD is symbolic of 9/11.  T 2001M row or run represents the year the attack took place.  The nine movements with 11 reps corresponds to the date, and each of the weights have meaning:

• 125 – number of deaths at the Pentagon
• 175 – American Airlines Flight 175 that hit the South Tower
• 170 – Flight 77 and Flight 93 combined
• 110 – Number of floors in each tower of the World Trade Center