Wednesday (16Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

32 minute EMOM:

1st round: 150/200m row of 12/15 cal bike

2nd round: 20 kettlebell swings 35/53

3rd round: 15 box jumps 20/24

4th round: 10 alternating pistols

Extra Credit

3-5 rounds

10 DB bent over rows

10 DB reverse flys

10 DB floor press

Tuesday (15Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Emom 90secs for 5 rounds-

Hang Snatches

5@50%

5@60%

3×3 @ continue to work up

For time

15-12-9reps of:

Clean & jerk 95/135

Handstand push-ups

Extra Credit

3 rounds:

Max strict dips

Rest 1min

Max strict pull ups

Rest 1min

*scale to get a minimum of 10reps per

Monday (14Ooct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

3 rounds-

1min AMRAP

Front squats @ 75% of 1RM clean (from the ground)

Rest 1min

12min AMRAP

6 bar muscle ups

10 DB thrusters (left)

10 DB thrusters (right)

50 DUs

Extra Credit

Max 25ft Handstand walks in 5mins

Scale- max wall climbs

Saturday (12Oct19)

Open Gym 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Team WOD please done before 11:15

Lift:

Bench

Work up to a 5RM with a pause on the 1st rep

Then

3×5 @ 90% of 5RM

Then

5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows

TeamWOD

Teams of 2-

25 Minute AMRAP

40 Calorie Row

4 Rope Climbs

30 Handstand push ups

*one person working at a time*

Friday (11Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Emom 8 rounds

3 back squats @ 60-70%

20.1

10 rounds for time of:

8 ground-to-overheads 65/95

10 bar-facing burpees

Time cap: 15 minutes

Scaled 45/65

Extra Credit

In as few sets as possible:

10 muscle ups

Or

3 rounds

10 kip swings on rings

10 banded transition

Or

3 rounds

10 kip swings on bar

10 strict pull ups

10 dips

(Scale as needed)

Thursday (10Oct19)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5rounds:

Max handstand walk in 1minute*

Rest 1minute

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

Air bike

8x .5 miles

Or

Row

8x 250m

Rest = Work

Or

Alternate with a partner

Wednesday (8Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

EMOM 4rounds

12 reverse lunges

(Moderate weight)

Teams of 2-

25min AMRAP

40 toes to bar

50 DB snatches 35/50

60 DB goblet squat 35/50

200 doubleunders

Extra Credit

10mins working on a weakness and/or ROMWOD

Tuesday (8Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every min for 8rounds:

1 power clean + push press + power jerk + split jerk @ 50-70% of C&J

Every 30secs for 8rounds

1 3sec pause front squat (from floor) @ 👆

For time

5 rounds

8 strict pull ups

8 strict handstand push ups

15/20cal row

Extra Credit

ROMWOD/Mobility

Monday (7Oct19)

WOD times:

5am, 6am, 9am, noon, 4:30pm,

5:30pm, 6:30pm

WOD:

Every minute for 10 rounds:

1 snatch + hang snatch

3rounds @ 50%

3rounds @ 60%

2rounds @ 65%

2rounds @ 70%

20min AMRAP

400-m run

15 thrusters 75/115

10 burpees

Extra Credit

10mins working on a weakness

and/or

ROMWOD

Saturday (5Oct19)

Open Gym 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Team WOD please done before 11:15

Lift:

Bench 5×5 @ 60-70%

Then

5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows

TeamWOD-

Coach Sean’s choice

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