Wods

Programming for Monday, August 21 to Saturday, August 26

19/08/2017

 

Monday, August 21

Warmup:
2 Rounds
2 Minutes Jump Rope
10 Pushup Shoulder Taps
10 Ring Rows
5 Shoulder Passes
+
3 Sets of 6 Hang Power Cleans
1-2 Muscle-Ups

 

WOD:
"Nasty Girls"
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/85)
*Scale MU to 7 Burpees & 14 Ring Rows.

 

Finisher:
3 Rounds
15 Situps
:30s Front Plank

 

Boot Camp:
5 Rounds For Time
20 Air Squats
10 Ring Rows
10 KB Swings
5 Burpees

 

Tuesday, August 22

Warmup:
2 Rounds
200m Row
200m Run
20 Lateral Step Overs
:20s Samson Stretch

 

Part 1:
Partner Workout
3 Rounds Each For Time
400m Run
500/400m Row
*1 partner works at a time.

 

Finisher:
"Sally" Pullups
*Green band minimum. Everyone should use a band that makes the Pullups feel real "easy".

 

Wednesday, August 23

Boot Camp:
3 Rounds
300m Row
200m Run
20 Situps
:30s Plank

 

Warmup:
2 Rounds
10 Calorie Bike
10 Shoulder T's
5 Pause Wall Balls
5 Sumo Inch Worms
+
Snatch Warmup

 

Part 1:
15 Minutes EMOM
1 Squat Snatch
*Keep the weight the same throughout.
**Scale to 3 Power Snatches + 3 OHS every other minute (7 sets).

 

Part 2:
7 Minutes EMOM
10 Wall Balls (20/14)
AMRAP Power Snatches (115/75)
*Scale Wall Balls to 7 reps if unable to consistently do 10 unbroken.

 

Boot Camp:
7 Minute AMRAP
7 Wall Balls
7 KB Swings
. . . Rest 1 Minute. . .
7 Minute AMRAP
14 Med Ball Twists
7 Calorie Bike

 

Thursday, August 24

Warmup:
400m Run
40 Butt Kicks
40 High Knees
100' Lateral Shuffle
100' Karaoke
10 Burpees
+
2 Sets of 10 KB Swings

WOD:
27-21-15-9
KB Swings (70/53)
Burpees
400m Run

Boot Camp:
16 Minutes EMOM
1 - :40s KB Swings
2 - :40s Burpees
3 - 200m Run
4 - Rest

 

Friday, August 25

Warmup:
3 Rounds
1 Minute Jump Rope
:20s Supinated Bar Hang
+
3 Rounds
10 Russian Swings
5 High Pulls
5 Waiter's Squats
5 Presses
5 Thrusters
*Perform each set on one arm and then switch. Weight should be very light.
+
2-3 Sets
5 Front Squats
5 C2B

 

WOD:
Compare to 5/12/17
3 Rounds For Time
10 Front Squats (185/115)
20 C2B Pullups
50 Double Unders

 

Boot Camp:
15 minute AMRAP
200 Singles
20 Ring Rows
20 Goblet Squats

 

Saturday, August 26

Warmup:
2 Rounds
2 Minute Row
3 Pullups
6 Pushups
9 Air Squats

 

WOD:
20 Minutes EMOM
Minute 1 - 3 Strict Pullups
6 Pushups
9 Air Squats
Minute 2 - 3 Deadlifts (Build Up)

 

Boot Camp:
15 minute AMRAP
3 Strict Pullups
6 Pushups
9 Air Squats
12 KB SDHP