Category Archives: Daily WOD


 

WOD:

Bench press

5×4; Build to a heavy set of 4

 

Double KB or DB RDL

*Do a set of 8 after each set of bench press

 

then

 

5 RFT

10 Front squats 155/105 (Clean from the floor)

10 Box jumps 24/20

 

Weightlifting:

Plyometric drills

10 minutes

 

Hang snatch from knee

5×2@90% of heavy double from last week

 

Clean + front squat + jerk

-Build to a heavy set

 

Snatch deadlift

4×3@105%

 

 

 

 

Crystal, working on her power jerk in last week’s weightlifting class.

WOD:

Back squat

4×4 Building to a heavy set of 4

 

Weighted pull up

4×4 (work in between sets of squats)

 

then

 

20 minute AMRAP:

15 Burpees

30 DB Snatches 50/30 (15 each arm. Switch as needed)

Run 200 m (corner of Market and 10th and back)

 

Weightlifting:

Power clean and jerk

4x (2+1)@75%

 

Back squat

5×3@90% of 3 RM

 

Snatch push press + OH squat

4x (3+1) Building to a heavy set

 

Snatch grip RDL

4×5@85% of snatch

 

 

 

Lindsay, working on her jerk technique in Thursday’s weightlifting class.

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 10-12

 

Friday’s WOD:

OTM 12 minutes:

2 deadlifts @ 75% of 6 RM from last week

*Keep the weight light, but work on setting up with as much tension as possible and moving the bar quickly.

 

then

20 minute AMRAP:

5 handstand push ups (scale with strict press)

10 ab wheel roll outs (scale with hollow rocks)

15 kb swings

 

Dan with a PR clean at 225 lbs!

Open gym

6-10 am

2-8 pm

Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

 

Weightlifting:

Snatch high pull + Power Snatch + OHS

-Build to a heavy set

 

Hang Clean from mid thigh

5×2@80-85%

 

Jerk from rack (2 sec pause on first dip)

5×2@80-85%

 

Clean pull

4×3@95% (5 sec descent)

 

 

 

 

 

 

 


WOD:

Bench press

4×6@90% of 6 RM from last week

Double KB or DB RDL

4×6-8 reps (Work these in between bench sets.)

 

then

 

20 minute AMRAP:

10 toes to bar

OH Walking lunge 50 ft. (25/15 lb plate)

15 push ups

OH Walking lunge 50 ft. (25/15 lb plate)

 

Weightlifting:

Hang snatch from knee

-build to a heavy double

 

Clean and pause jerk

-5x (2+1)@85%

 

Snatch pull

4×3@105%

 

Saturday:
Open gym 9-12 am
Nutrition Class at 10:00 am
WOD to follow nutrition class around 10:40
Weightlifting at 10:40

Sunday:
Open gym
11-1

Friday’s WOD:
Deadlift
-Build to a heavy set of 6
*Touch and go is ok.

Strict pull-up
2 sets of max reps

then

21-15-9-6-3
Dumbell thruster 50/30 each hand
Burpee

WOD:
OTM 15 minutes:
1 Snatch + 1 Overhead squat
*Start with a weight that feels about 70%. Work up as long as you are keeping good positions.

then

WIth a buddy:
20 minute AMRAP:
5 HSPU
15 KB Swings 72/53
*One buddy works at a time and completes a full round before switching. Scale HSPU with KB or DB strict presses. Swing the KB to face height on KB swings.

Weightlifting:
Rest day