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WOD Blog

Thursday 14 December 2017 Partner WOD

Press 4×1 @ 70%

Partner WOD

25 Minutes: (I go, you go)

21-18-15-12-9-6-3 (Buy-In)

Calorie Row

Ring Push-Up

In remaining time:

2RM TNG Squat Snatch

Wednesday 13 December 2017 Partner WOD

Partner WOD

0:00-8:00

AMRAP (alternating rounds)

“Norton Complex”

5 Deadlift

4 Hang Clean

3 Front Squat

2 Push-Jerk

1 Split Jerk

(95, 65)

8:01-Completion

200m Buddy Run

30 C2B Pull-Ups (every 5)

400m Buddy Run

20 C2B Pull-Ups (every 5)

600m Buddy Run

10 C2B Pull-Ups (every 5)

Tuesday 12 December 2017 WOD

Bench Press 4×1 @70%

For Time:

10-20-30-40-50

Wall-Ball Shots (20, 14)

5-10-15-20-25

GHD Sit-Ups

Monday 11 December 2017 WOD

10 Minutes:

Back Squat 3×2 @ 60%

6RFT:

27 Double Under

21 Air Squat

15 Toe-2-Bar

9 Thruster (95, 65)

Saturday 9 December 2017 Partner WOD

Partner WOD (I go, you go)

0:00-20:00 (5 Rounds Each)

12 Calorie Row

9 Hang Clean (115, 75)

6 Squat Snatch (115, 75)

20:00-Completion:

5 Rounds Each: (I go, you go)

200m Sprint

5 Burpee Pull-Ups

Friday 8 December 2017 WOD

Press (4×3 90%)

Warm-Up Sets:

55% x 3

60% x 3

65% x 3

70% x 3

Working Sets:

75% x 3

80% x 3

85% x 3

90% x 3

For Time:

400m Run

100ft. Overhead Lunge (45, 25)

35 KB Swings (53, 35)

200ft. Overhead Lunge (45, 25)

25 KB Swings (53, 35)

300ft. Overhead Lunge (45, 25)

15 KB Swings (53, 35)

400m Run

Wednesday 6 December 2017 WOD

Front Squat (4×3 90%)

Warm-Up Sets:

55% x 3

60% x 3

65% x 3

70% x 3

Working Sets:

75% x 3

80% x 3

85% x 3

90% x 3

“Jackie”

For Time:

1000m Row

50 Thruster (45, 35)

30 Pull-Up

Tuesday 5 December 2017 Team WOD

3 Man Team:

90 Toe-2-Bar

75 DB Power Clean (50’s, 35’s)

60 DB Push-Jerk (50’s, 35’s)

45 Bar Muscle-Ups

30 100m Shuttle Sprints

Monday 4 December 2017 WOD

Bench Press (4×3 90%)

Warm-Up Sets:

55% x 3

60% x 3

65% x 3

70% x 3

Working Sets:

75% x 3

80% x 3

85% x 3

90% x 3

2RFT

50 Abmat Sit-Ups

50 Overhead Squats (75, 55)

50 Double Unders

50 Push-Ups

Saturday 2 December 2017 Partner WOD

For Time:

1600m Buddy Run

120 DB Snatch (50, 35) (every 20)

100 Pistols (every 20)

120 Pull-Ups (every 10)

100 Calorie Row (every 10)