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WOD Blog

Friday 1 December 2017 WOD

“JT”

21-15-9

Handstand Push-Ups

Ring Dips

Push-Ups

“Big Pipes Friday”

– 3×21’s (shoulder width, close grip, wide grip)

– 3×20 DB Forearm Curls

Wednesday 29 November 2017 WOD

Deadlift (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

AMRAP 12:

12 Front Squat (135, 95)

9 Jerk (135, 95)

6 Overhead Lunge (135, 95)

Every 2 Min: (UNBROKEN)

3 Toe-2-Bar

2 C2B Pull-Ups

1 Bar Muscle-Up

Tuesday 28 November 2017 WOD

For Time: (30 Minute Cap)

1-2-3-4-5

Rounds of “The Chief”

10-20-30-40-50

Abmat Sit-Ups

***1 Round of “The Chief” is:

3 Power Clean (135, 95)

6 Push-Up

9 Air Squat

Monday 27 November 2017 WOD

Back 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

5RFT: (20 Minute Cap)

15 Pull-Ups

400m Run

12 Overhead Squats (95, 65)

Saturday 25 November 2017 Partner WOD

For Time:

5000m Row

500 Double Unders

600m Buddy Run

600m Tandem Litter Carry (155, 100)

40 Squat Clean Thruster (155, 100)

40 Ring Muscle-Ups

Wednesday 22 November 2017 WOD

Bench Press (5×4 88%)

50% x 4

60% x 4

70% x 4

78% x 4

88% x 4

5RFT

20 Calorie Row

20 Ground-2-Overhead (75, 55)

Tuesday 21 November 2017 WOD

Press (5×4 88%)

50% x 4

60% x 4

70% x 4

78% x 4

88% x 4

AMRAP 9

30 Double Under

20 DB Push-Press (50, 35)

10 Burpee

9:00-10:00

Rest/Recover

10:01-End of Song

Bring Sally Up (PVC Overhead Squat)

Monday 20 November 2017 WOD

Front Squat (5×4 88%)

50% x 4

60% x 4

70% x 4

78% x 4

88% x 4

12 Minutes:

21-15-9

Sandbag-2-Shoulder (2, 1)

Slam Ball (20, 12)

In remaining time:

3RM TnG Snatch