Wods

Programming for Monday, October 30 to Saturday, November 4

28/10/2017

Monday, October 30

Warmup:

5 minute AMRAP
5 Calorie Bike
10 Shoulder Taps
:20s Samson Stretch
+
Ring Dip Progression
3-4 Sets of 5 Front Squats

 

 

WOD/QuickFit:
Death by Front Squats (155/105)
. . . Rest 5 Minutes. . .
Death by Strict Dips

 

Tuesday, October 31

Warmup:
4 Minutes EMOM
1 - :40s Jumping Jacks
2 - :40s Supinated Bar Hang
+
1 Minute Shoulder Distraction
T2B Progression
10 Box Jump Overs

 

 

WOD/QuickFit:
Death by T2B (2's)
. . . Rest 5 Minutes. . .
Death by Box Jump Overs (2's) - (24/20)

 

Wednesday, November 1

Warmup:
5 minute AMRAP
5 Calorie Bike
5 Sumo Inch Worms
:20s Side Plank
+
10 minute AMRAP
15 Double DB or KB Strict Presses
15 Double DB or KB Floor Presses
15 External Rotations (Each)
+
3-4 Sets of 5 Clean & Jerks

 

 

WOD/QuickFit:
Death by Clean & Jerks (135/85)
*Sub KB Swings (2's)

 

 

Finisher:
2-3 Sets
1 Minute Side Plank (Each)
1 Minute Plank
*Rest :30s between each.

 

Thursday, November 2

Warmup:
7 minute AMRAP
20 Double Unders
10 Front & Side Leg Swings
10 Calorie Row

 

 

WOD/QuickFit:
Death by Double Unders (5's)
. . . Rest 5 Minutes. . .
Death by Calorie Row
*Guys start at 5, ladies start at 1.

 

Friday, November 3

Warmup:
800m Run
10 Shoulder Passes (Each)
+
2-3 Sets
5 Pause Wall Balls
5 Strict Chinups

 

 

WOD/QuickFit:
Death by Wall Balls (2's) - (20/14)
. . . Rest 5 Minutes. . .
Death by Strict Chinups

 

Saturday, November 4

Warmup:
7 minute AMRAP
250m Row
10 Shoulder T's
10 Ab Mat Situps
+
2-3 Sets of 5 Power Snatches

 

 

WOD:
Death by Power Snatches (95/65)

 

 

Finisher:
75 Butterfly Ab Mat Situps

 

 

Boot Camp:
4 Rounds
1 Minute Row
1 Minute Ab Mat Situps
1 Minute Pushups
1 Minute Rest