Archive for the ‘WOD’ Category
Warm Up:
10 Meters inch worms
20 Push-ups
30 Kettlebell swing
40 Meters Walking lunge
50 Double-unders
Mobility WOD:
Better Compression for Faster Rowing
Metabolic WOD:
Complete three rounds for time of:
500 Meter row
15 GHD Sit-ups
10 Power cleans at 155 / 105 lbs
Black = 185 / 115 lbs
Post time to comments.
Mobility WOD:
Making the “Fran” Metcon – Hips and Thoracic Prep
Strength WOD:
Jerk 1-1-1-1-1-1-1 reps.
Post loads to comments.
Metabolic WOD:
“Fran”
21 – 15 – 9 reps and rounds for time of:
Thrusters at 95 / 65 lbs
Pull-ups
Post time to comments.
Warm Up:
Complete three rounds of:
15 Med-ball squat cleans
10 Pull-ups
10 Push-ups
Then:
50 Double-unders
Metabolic WOD:
Complete Five rounds for time of:
25 Kettlebell swing at 70 / 55 lbs
25 Box jump, 20″ box
25 Back extensions
25 knees to elbows
Post time to comments.
“Randy”
For time:
75 Power snatches at 75 / 55 lbs
Post time to comments.
Metabolic WOD:
Run each for time:
4 x 400 Meters
2 x 600 Meters
2 x 400 Meters
Rest 3 minutes between intervals and 4 minutes between sets. Ideally these will be negative splits meaning the second half of each effort is faster than the first half so bring a watch!
Post times to comments.
Warm Up: (up to 2:48)
Mobiblity WOD: (anything from 2:00 on)
Metabolic WOD:
Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest where the 8 intervals are push-ups.
Post total reps from all 8 intervals to comments.
Then immediately:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Complete as many rounds as possible in 20 min of:
10 Back squat
10 Box step ups
10 Jumping squats
10 Walking lunges
Use a 45 lb bar for the entire WOD.
Any time the bar comes off the back sprint 200 Meters.
Post rounds to comments.
Warm Up:
250 Meter row (legs only)
10 V-ups
250 Meter row (legs and back only – no arms)
10 Med-ball sumo deadlift with shrug
10 GHD sit-ups
250 Meter row (back & arms only – no legs)
10 Drop cleans (to power landing position)
10 Hollow rocks
Mobility Wod:
Fixing elbow pain in the front rack.
Metabolic WOD:
For time:
100 Power cleans at 115 / 85 lbs
You can rest the bar anywhere you like except the ground.
7 burpee penalty for every release of the bar on the ground.
The bar can only be dropped a total of 7 times.
Post time to comments.
Complete three rounds for time of:
10 Power clean and jerk at 155 / 105 lbs
15 Kettlebell swing at 70 / 55 lbs
Rest 2 min
Post time minus 4 min rest to comments.
