Wods

Programming for Monday, August 14 to Saturday, August 19

12/08/2017

Monday, August 14

Warmup:
400m Run
10 Shoulder Passes (Each Pos.)
+
4 Rounds
3 Turkish Situps (R)
2 Turkish Get Ups (R)
3 Turkish Situps (L)
2 Turkish Get Ups (L)
200' Double KB Front Rack Carry
+
1-2 Sets 10 Power Snatches

 

WOD:
5 Rounds For Time
400m Run
15 Power Snatches (75/55)

 

Boot Camp:
3 Rounds
400m Run
10 Single Arm KBS (Each Arm)
20 Situps

 

Tuesday, August 15

Warmup:
2 Rounds
15/10 Calorie Row
5 Sumo Inch Worms
5 Pause Wall Balls
+
2 Rounds
7 Thrusters
7 Pullups
7 Burpees

 

WOD:
9 Rounds For Time
7 Thrusters (75/55)
7 Pullups
7 Burpees
*Row 50/35 Calories after round 3 and round 6.

 

Boot Camp:
15 minute AMRAP
15 Calorie Row
15 Air Squats
10 Ring Rows
5 Burpees

 

Wednesday, August 16

Warmup:
3 Rounds
1 Minute Jump Rope
:20s Hollow Body
10 Side Leg Swings
+
Hang Power Clean Technique

 

Part 1:
15 minutes
A. Every minute on the minute for 5 minutes
3 Hang Power Cleans
B. Every 2 minutes for 10 minutes
1 Hang Power Cleans

 

Part 2:
7 minute AMRAP
1 Hang Power Cleans (155/105)
30 Double Unders
2 HPC
30 Double Unders
3 HPC
30 Double Unders
. . . Continue adding 1 HPC each set. . .
*Scale DU to same number of Singles.

 

Boot Camp:
4 Rounds
200 Singles
2 Sled Push & Pulls
8 Calorie Bike
12 Barbell Curls

 

Thursday, August 17

Warmup:
2 Rounds
10/8 Calorie Bike
10 Pushup Shoulder Taps
:30s Supinated Bar Hang
10 Front Rack Reverse Lunges
5 T2B
5 Strict Dips

 

WOD:

15 minute AMRAP
40/30 Calorie Bike Buy In
. . . then. . .
15 T2B
12 Front Rack Reverse Lunges (115/75)
9 Strict Dips

 

Boot Camp:
15 minute AMRAP
10 Dips
20 Calorie Bike
30 GT2B
40 Reverse Lunges

 

Friday, August 19

Warmup:
2 Rounds
1 Minute Row
10 Shoulder T's
20 Lateral Step Overs
:20s Side Plank
+
3-4 Sets of 8 Deadlifts & Single Arm Strict Presses

 

Part 1:
21-15-9
Deadlifts (225/155)
Single Arm Strict Presses (Each Arm)

 

Part 2:
2 Rounds
1 Minute Side Plank (Each Side)
1 Minute Plank
1 Minute Rest

 

Boot Camp:
2 Rounds
:40s On & :20s Off
Side Plank (Left)
Shuttle Sprints
Side Plank (Right)
Calorie Row
Front Plank
Calorie Bike
Superman Hold
Jump Rope

 

Saturday, August 19

Warmup:
800m Run
10 Ring Rows
10 KTC
1-2 Rope Climbs
+
3-4 Sets of 5 Front Squats

 

WOD:
20 minute AMRAP
10 Front Squats (205/135)
5 Rope Climbs
400m Run

 

Boot Camp:
15 minute AMRAP
400m Run
15 Ring Rows
15 KTC
15 Goblet Squats