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WOD
Conditioner: “the Cardio ladder” In buddy teams!
48 Min For max distance and climb the ladder as far as possible
Buddy 1: Row 1000m
Buddy 2:
– 1 Sit-Up
– 1 Burpee
– 1 Push Up
– 1 KB Swing 24/16
2-2-2-2, 3-3-3-3 etc etc
* Change positions after buddy 1 is done with the Row
** Continue the ladder where ...
Lees meer over WOD 22-7 / Team WOD
Skills: 10 mins to work on KB Swings and Kipping Pull-Ups
Conditioner: For time “EVA”
5 Rounds of:
– 800m Run
– 30 KB Swing 24/16
– 30 Pull-Ups
* This is a long WOD ladies and gents! There will be a 40 min time cap, be mentally prepared!!!
** If you can finish 3 rounds under 24 ...
Lees meer over WOD 21-7 / Benchmark “Eva”
Strength/Skills: 15 mins for
– 5 sets of 4-6 Muscle-Ups or Skill training
Conditioner: 20 Min AMRAP
– 10 Russian KB Swings 32/24kg
Then… 3 sets of Gymnastic Complex:
– 1 Knees To Elbow
– 1 Toes To Bar
– 1 Pull-ups
– 1 C2B Pull-ups
...
Lees meer over WOD 20-7 / Muscle-ups
Strength/Skills: Every 2 mins for 12 mins
– 8-8-6-6-4-4 Back Squats
Conditioner: For Time!
3-9-15-21-27
– Lunges Steps 24/16
– Toes to Ring
– C2B Pull-ups
* TC = 25 mins
...
Lees meer over WOD 19-7 / Back Squats
Skills: WOD prep
Conditioner: For Max LOAD!!!
“Bear Complex”
5 sets of 7 rounds:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
* You may NOT drop the bar between rounds
** Rest as needed between sets!!!
*** Compare to 5-7-2017
...
Lees meer over WOD 18-7 / “Bear Complex”
Strength/Skills: Every 2 mins for 12 mins
– 2 Clean & Jerks
Conditioner: 3 RFT
– 15 Burpees over Bar
– 15 Hang Power Cleans 135/95
– 45 Wall Balls 20/14
* Competition: 155/115
** TC = 20 mins
...
Lees meer over WOD 17-7 / Clean & Jerks
Conditioner: 4 Rounds for time:
– 600m Run
– 40m Plate Overhead walking Lunges 55/35
– 30 Push-ups
...
Lees meer over OUTDOOR 16-7 / For time!
Strength: Every 2 mins for 12 mins
– 5 Overhead Squats
Conditioner: For Time!
– 60 Burpees
– 50 Box Jumps 24″/20″
– 40 Knees To Elbow
– 30 Hang Power Clean 135/95
– 20 Push Jerk 135/95
– 10 Muscle Ups
* Competition: 155/115
** TC = 20 mins
...
Lees meer over WOD 16-7 / Overhead Squats
Skills: WOD prep
Conditioner: Buddy WOD
– max Tire Flips
– max Wall Balls 20/14
– max KB Swings 24/16
– max DB Thrusters 55/35
– max 100m med ball run 20/14
– max Burpees
* 3 mins at each station, 30 sec transition time.
** 1 person works at the time, switch as needed.
...
Lees meer over WOD 15-7 / Team WOD
Strength: Every 3 minutes, for 15 mins
– 5 Deadlifts
– 10 Box Jumps 30″/24″
Conditioner: 10 min AMRAP
– 10 Power Cleans 135/95
– 10 Burpees Over the Bar
– 10 Pull-Ups
* Competition: 155/115
—> 6 mins rest
Then… 8 min AMRAP
– 10 HR Push-ups
– 15 Sit-ups
– 30 DU’s
...
Lees meer over WOD 14-7 / Deadlifts
Skills: Snatch + DU’s
Conditioner: For TOTAL Time and TOTAL Weight!
– 800m Run
– 10 Burpee Box Jumps 24″/20″
– 25 DU’s
– 3 Snatches AHAP
—> 3 min rest
– 400m Run
– 10 Burpee Box Jumps
– 25 DU’s
– 3 Snatches AHAP
—> 3 min rest
– 200m Run
– 10 Burpee Box Jumps
– 25 DU’s
– 3 Snatches AHAP
—> 3 ...
Lees meer over WOD 13-7 / For total Time & Weight
Strength: Every 2 mins for 12 mins
– 8 Bench Press
Conditioner: 5 RFT
– 5 Deadlifts 275/185
– 15 Thrusters 95/65
– 10 C2B Pull-Ups
TC = 25 mins
...
Lees meer over WOD 12-7 / Bench Press
Strength/Skills: Every 2 mins for 12 mins
– 1 Power Snatch + 1 Hang Power Snatch + 1 OHS
Conditioner: Teams of 2 For time!
– 50 Box Jumps 24″/20″
– 4x 200m Med Ball Relay Run
– 50 Balls Slams
– 4x 200m Med Ball Relay Run
– 50 Burpees
– 4x 200m Med Ball Relay Run
TC = ...
Lees meer over WOD 11-7 / Snatch Complex
Strength/skills: Every 2 mins for 10 mins
– 5 Strict Press + 3 Push Press
Conditioner: For Time!
– 30 HR Push Ups
– 15 Toes 2 Bar
– 30 Walls Balls 20/14
– 15 Toes 2 Bar
– 30 Pull Ups
– 15 Toes 2 Bar
– 30 Shoulder 2 Overhead 115/75
– 15 Toes 2 Bar
– 30 KB Swings ...
Lees meer over WOD 10-7 / Press Complex
Conditioner: 35 min AMRAP
Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16
– 10 KB Suitcase Deadlifts
– 8 KB Frontsquats
– 6 KB Power Cleans
– 4 KB Clusters
300m Run
* Breaking up your complex results in a 100m run penalty.
...
Lees meer over OUTDOOR 9-7 / 35 min AMRAP
Strength/Skills: Every 2 mins for 12 mins
– 8 Back Squats
Conditioner: For Time!
27-21-15-9
– Deadlifts 225/155
– Back Squats 135/95
– 200m Run
* Use 1 bar, comp = 275/185
** TC = 20 mins
...
Lees meer over WOD 9-7 / Back Squats
Conditioner: For Time
– 20 Pull-Ups
– 25 Burpees
– 30 Box Jumps 24″/20″
– 35 Toes to Bar
– 40 Wall Balls 20/14
– 45 KB Swings 24/16
– 50 Shoulder to Overhead 95/65
– 55 Sit-Ups
– 600m Run
* You count your breaks at each “hole” as strokes. If you break twice before the end, you would give ...
Lees meer over BBQ WOD 8-7 / CrossFit “Golf”
Conditioner: For time!
– 1600m Run
Then… 8 rounds of:
* 10 DB Squat 35/20
* 5 Push-ups
– 800m Run
Then… 4 rounds of:
* 10 DB Squat
* 5 Push-ups
– 400m Run
Then… 2 rounds of:
* 10 DB Squat
* 5 Push-ups
TC = 45 mins
...
Lees meer over OUTDOOR 8-7 / For Time!
Strength/Skills: Every 2 mins for 16 mins
– 5 Power cleans
Conditioner For time!
– 30 Cal Row
– 30 Burpees
– 30 Wall Balls 20/14
– 30 KB Swings 24/16
– 30 Push Press 115/75
– 30 Pull-Ups
TC = 15 mins
...
Lees meer over WOD 8-7 / Power Cleans
Skills:
– Overhead Squat
Conditioner: Hero WOD “Bull”
2 Rounds for time of:
– 200 Double Unders
– 50 OH squats 135/95
– 50 Pull-ups
– Run 1 mile
TC = 40 mins
...
Lees meer over WOD 7-7 / Overhead Squat
Strength/Skills: 10 mins for 5 sets
– 8 Strict Press
Conditioner: For Time!
Buy in: 500m Row
33-27-21-15-9
– DU’s
– Box Jumps 24″/20″
– KB Snatch (alt L&R) 24/16
Buy Out: 500m Row
* TC = 25 mins
...
Lees meer over WOD 6-7 / Strict Press
Conditioner: For Time!
– 50 Sit-ups
– 40 Wall balls 20/14
– 30 Pull-Ups
– 20 HR Push-ups or HSPU
– 10 Power Cleans 155/115 Competition 185/135
– 40 Sit-Ups
– 30 Wall balls
– 20 Pull-Ups
– 10 HR Push-ups or HSPU
– 5 Power Cleans
– 30 Sit-Up
– 20 Wall balls
– 10 Pull-Ups
– 5 HR Push-ups or HSPU
– 5 ...
Lees meer over WOD 5-7 / Chipper for time!
Strength/Skills: Every 2 Mins for 12 Mins
– 3 Front Squat with 3 sec HOLD!
Conditioner: In Teams of 2 – 3 rounds each
– Row 500 Meters
– 20 Wall Balls 20/14
– 20 Toes to Bar
TC = 25 mins
...
Lees meer over WOD 4-7 / Front Squats
Strength/Skill: Every 2 Mins for 10 Mins
– Max Unbroken Strict Pull Ups
Power: 10 Min Power C&J Ladder by 1’s 135/95
Min 1 = 1 Power Clean & Jerk
Min 2 = 2 Power Clean & Jerks
Min 3 = 3 Power Clean & Jerks and so on and so forth…
* If you can’t finish ...
Lees meer over WOD 3-7 / Pull-ups & Cleans
Skills/strength: Every 3 Mins for 15 Mins
– 10 Ring Dips
– 60 Sec Rest
– 30 Sec Handstand Hold
Conditioner: 14 min AMRAP
– 9 Deadlifts 225/155
– 12 Burpees over the Bar
– 200m Run
* Competition: 275/185
...
Lees meer over WOD 2-7 / Ring Dips & HS Hold
Conditioner: “MURPH with a twist”
4 RFT
800m Run then…
5 Rounds of:
– 5 Push Ups
– 10 Sit Ups
– 15 Air Squats
...
Lees meer over OUTDOOR 2-7 / “Murph”
Conditioner: 35 min Ladder
– 1 Hill Sprint
– 1x walking Lunges Downhill
– 10 KB Swings 24/16
– 600m Run
– 2 Hill Sprints
– 2x walking Lunges Downhill
– 12 KB Swings 24/16
– 600m Run
3-3-14/600m
4-4-16/600m
etc….
...
Lees meer over OUTDOOR 1-7 / Ladder
Strength: 15 mins to find a 1 RM
– Front Squat OR 6 sets of 8 reps
Conditioner: For time!
– 1000M Row
followed immediately by . . .
4 rounds of:
– 30 DU’s
– 10 Hang Power Snatch 95/65
TC = 20 mins
...
Lees meer over WOD 1-7 / Testweek 1 RM Front Squat
Strength: 15 mins to find a 1 RM
– Deadlift OR 6 sets of 8 reps
Conditioner: Hero WOD “Roy”
5 Rounds for time
– 15 Deadlifts 225/155
– 20 Box Jumps 24″
– 25 Pull-ups
TC = 25 mins
...
Lees meer over WOD 30-6 / Testweek 1 RM Deadlift
Strength: 15 mins to find a 1 RM
– Thruster OR 6 sets of 8 reps
Conditioner: 18 Min AMRAP
– 15 Single Arm Russian KB Swing (Right) 24/16
– 10 Burpees
– 15 Single Arm Russian KB Swing (Left) 24/16
– 10 Burpees
– 400m Run
...
Lees meer over WOD 29-6 / Testweek 1 RM Thruster
Strength: 15 mins to find a 1 RM
– Snatch OR 6 sets of 8 reps
Conditioner For time!
– 30 Ground to Overhead 95/65
– 30 Pull-Ups
– 400 Meter Run
– 20 Ground to Overhead
– 20 Pull-Ups
– 400 Meter Run
– 10 Ground to Overhead
– 10 Pull-Ups
– 400 Meter Run
* TC = 25 mins
...
Lees meer over WOD 28-6 / Testweek 1 RM Snatch
Strength: 15 mins to find a 1 RM
– Bench Press OR 6 sets of 8 reps
Conditioner: For Time!
– 50 Back Squat 115/75
– 25 Pull Ups
– 50 Cal row
– 40 Front Squat 95/65
– 20 Pull Ups
– 40 Cal Row
– 75 Air-squats
– 25 Pull Ups
– 50 Cal Row
* Competition = M: 135/115 F: ...
Lees meer over WOD 27-6 / Testweek 1 RM Bench Press
Strength: 15 mins to find a 1 RM
– Overhead Squat OR 6 sets of 8-10 reps
Conditioner: In teams of two
“Barbara”
– 20 Pull-Ups
– 30 Push-Ups
– 40 Sit-ups
– 50 Squats
* Only one person working at a time!!
** TC = 25 mins
...
Lees meer over WOD 26-6 / Testweek 1 RM OHS
Strength: 15 mins to find a 1 RM
– Squat Clean
Conditioner: 3 RFT
– 21 Push Press 115/75
– 18 Cal Row
– 15 Toes to Bar
...
Lees meer over WOD 25-6 / Testweek 1 RM Squat Clean
Skills: KB Snatch
Conditioner: For time
– 100 KB Swings
– 100 KB Shoulder to Overhead
– 100 KB Snatches ( alternate L + R )
– 100 KB Front Squats
– 100 KB Lunges
* Use a 24/16kg KB, break it up in half to scale down!
** TC = 35 mins
...
Lees meer over OUTDOOR 24-6 / “Kettlebell fun”
Strength: 15 mins to find a 1RM
– Bench Press
Conditioner: 3 RFT
– 200m Run
– 25 Power Snatches 75/55
TC = 15 mins
...
Lees meer over WOD 24-6 / Testweek 1 RM Bench Press
Strength: 15 mins to find a 1RM
– Thruster
Conditioner: “Badger”
– 30 Squat Cleans 95/65
– 30 Pull-ups
– 800m Run
TC = 30 mins
...
Lees meer over WOD 23-1 / Testweek 1 RM Thruster
Strength: 20 mins to find a 1 RM
– Snatch + Overhead Squat
Conditioner: 17 min Ladder
– 1 Snatch 95/65
– 2 Overhead Squat 95/65
– 3 Toes to Bar
– 2 Snatch
– 3 Overhead Squat
– 4 Toes to Bar
– 3/4/5
– 4/5/6
– 5/6/7
* Competition = 115/75
...
Lees meer over WOD 22-6 / Testweek 1 RM Snatch / OHS
Strength: 15 mins to find 1 RM
– Clean & Jerk
Conditioner: 4 RFT
– 200m Run
– 10 Power Cleans 135/95
– 5 Shoulder 2 Overhead
* Competition: 155/115
...
Lees meer over WOD 21-6 / Testweek 1 RM C&J
Strength: 20 mins to find a 1 RM
– Front / Back Squats
Conditioner: 20 mins AMRAP
– 5 Deadlift 225/175
– 10 Burpees Over the Bar
– 20 Wall Balls 20/14
...
Lees meer over WOD 20-6 / Testweek 1 RM Front/Back Squat
Strength: 20 mins to find 1 RM
– Strict Pr. / Push Pr. / Push Jerk
Conditioner: 6 RFT
– 5 C2B Pull-ups
– 10 Burpee on target
– 5 Thrusters 115/75
TC = 12 mins
...
Lees meer over WOD 19-6 / Testweek 1 RM SP/PP/PJ
Strength: 15 Mins to find a 1RM
– Deadlift
Conditioner: For Time!
– 800m Run
– 50 Push Press 75/45
– 40 Box Jumps 24″/20″
– 30 Burpees
– 20 Toes 2 Bar
– 10 Muscle Ups
* TC = 20 mins
...
Lees meer over WOD 18-6 / Testweek 1 RM Deadlift
Strength: Every 2 Mins for 12 Mins
– 3 Thrusters
*Work up to a heavy set for the day
Conditioner: 10 Rounds for MAX reps
– 250/200m Row
– 10 KB Swings 28/20
– Max reps Box Jumps 24″/20″
* TC = 2 mins and 60 sec rest b/w rounds
...
Lees meer over WOD 17-6 / Thrusters
Conditioner: For time!
– 800m Run
– 50 Lunges
– 400m Run
– 50 Air Squats
– 200m Run
– 50 Sit Ups
– 400m Run
– 50 DU’s
– 50 Lunges
– 50 Air Squats
– 50 Sit Ups
– 50 DU’s
...
Lees meer over OUTDOOR 17-6 / For Time!
Skills: Kipping/Butterfly Pull-ups
Conditioner: 1/2 Murph for time!
– 800m Run
– 50 Pull-ups
– 100 Push-ups
– 150 Air Squats
– 800m Run
TC= 30 min
...
Lees meer over WOD 16-6 / “Murph”
Strength/Skills: 3 Rounds of 5 Min E.M.O.T.M
– 3 Power Snatch
* 1 Min rest after each 5 Min E.M.O.T.M.
Conditioner: 3 RFT
– 50 DU’s
– 30 Wall Balls 20/14
– 15 Pull-Ups
TC = 15 mins
Competition = 10 Muscle-ups
...
Lees meer over WOD 15-6 / Power Snatch
Strength/Skills: 15 mins 5 Rounds
– 8-12 Strict Press
* Rest 60 Sec
Conditioner: For Time!
– 100m Run
– 30 Pull-ups
– 30 Box Jumps 24″/20″
– 200m Run
– 20 Pull-ups
– 20 Box Jumps 24″/20″
– 400m Run
– 10 Pull-ups
– 10 Box Jumps 24″/20″
– 800m Run
– 5 Pull-ups
– 5 Box Jumps 24″/20″
TC = 20 mins
...
Lees meer over WOD 14-6 / Strict Press
Conditioner: For time!
– 75 DU’s
– 50 Deadlifts 135/95
– 25 Box Jumps 24″/20″
– 50 DU’s
– 25 Deadlifts 135/95
– 12 Box Jumps 24″/20″
– 25 DU’s
– 12 Deadlifts 135/95
– 6 Box Jumps 24″/20″
– 15 Strict Pull-ups
– 15 Hang Power Cleans 135/95
– 15 Back Squats 135/95
– 10 Strict Pull-ups
– 10 Hang Power Cleans
– 10 Back ...
Lees meer over WOD 13-6 / Chipper!
Strength/Skills: Every 2 mins for 14 mins
– 3 Back Squats
Conditioner: 12 Min AMRAP
– 10 Clean & Jerk 135/95
– 3 Rounds of Cindy ( = 5 Pull Ups, 10 Push Ups, 15 Air Squats)
– 10 Clean & Jerk
– 3 Rounds of Cindy
– 10 Clean & Jerk
* Competition: 155/115
...
Lees meer over WOD 12-6 / Back Squats
Strength/Skills: 15 mins for 6 sets
– 4-6 Bench Press
* 45-60 sec rest
Conditioner: 20 min Ladder
– 2 Squats 95/65
– 2 Burpee
– 2 Pull-up
– 2 Knees 2 elbow
– 2 Toes 2 Bar
– 4 Squats 95/65
– 2/2/2/2
– 6 Squats 95/65
– 2/2/2/2
– 8 Squats 95/65
– 2/2/2/2
enz… enz..
* Competition = OHS 115/75
...
Lees meer over WOD 11-6 / Bench Press
Conditioner: Alternating Tabata
– Pushups
– Situps
4 min rest and Mobility
Then…. Alternating Tabata
– DB Snatch R 20/12 Comp 24/16
– Burpees
– DB Snatch L 20/12 Comp 24/16
– Wall balls 20/14#
...
Lees meer over OUTDOOR 10-9 / Tabata time!
Strength: Every 3 mins for 12 mins
– 3 Deadlifts
– 6-8 Strict Pull Ups
Conditioner: 12 Min AMRAP
– 5 Burpees
– 10 KB Snatch 24/16
– 20 DU’s
Competition: 28/20
...
Lees meer over WOD 10-6 / Deadlifts
Skills: 20 mins
– 10 mins Mobility work
– 10 mins WOD prep
Conditioner: 13 min AMRAP
– 55 Deadlifts 225/155
– 55 Wall Balls 20/14
– 55 Cal Row
– 55 HSPU
...
Lees meer over WOD 9-6 / CF Open 16.4
Skills: Clean and Jerks
Conditioner: E.M.O.T.M for 32 Mins
( in buddy teams one Barbell)
Clean and Jerk ladder
Starting Weight 75/55
Increase weight with 10# and do 5 reps until 95/75
Then… 3 reps until 115/105
then increase the weight with 5# and do 1 rep each minute for the remaining time
*If you can’t go up in ...
Lees meer over WOD 8-6 / Buddy WOD
Conditioner: For Time!
– 80 DU’s
– 70 Jumping Air Squats
– 60 KB Swings 24/16
– 50 KB Lunges 24/16
– 40/30 Cal Row
– 30 Box Jumps 24″/20″
– 20 Toes To Bar
– 10 HandStand Push Ups (strict)
– 5 Muscle-Ups
Buy Out= 1600m run
– TC = 40 mins
...
Lees meer over WOD 7-6 / Chipper for time
Strength/Skills: Every 2 mins for 12 mins
– 2 Strict Press + 3 Push Press
Conditioner: 20 min AMRAP
– 9 Ring Dips
– 12 Sumo Deadlift High Pull 135/95
– 15 Box Jumps 24″/20″
...
Lees meer over WOD 6-6 / Press Complex
Strength/Skills: Every 2 mins for 16 mins
– 1 Hi Hang Snatch + 1 Hang Snatch + 1 Overhead Squat
* Build to up to a heavy on today’s complex
Conditioner: 15 min AMRAP
– 10 Power Snatch 115/75
– 5 Burpee Over Bar
– 10 Overhead Squat 115/75
– 5 Burpee Over Bar
* Competition: 135/95
...
Lees meer over WOD 5-6 / Snatch Complex
Strength: Every 2 mins for 14 mins
– 4 Front Squats
Conditioner: For Time!
– 50 KB Swings 24/16
– 50 Sit-ups
– 25 Wall Balls 20/14
– 40 KB Swings
– 40 Sit-ups
– 20 Wall Balls
– 30 KB Swings
– 30 Sit-ups
– 15 Wall Balls
– 20 KB Swings
– 20 Sit-ups
– 10 Wall Balls
– 10 KB Swings
– 10 Sit-ups
– ...
Lees meer over WOD 4-6 / Front Squats
Conditioner: In Buddy teams 3 RFT
– 5 mins for MAX Cal Row
– 100 Wall Balls 20/14
– 80 KB Sumo Deadlifts High Pulls 24/16
– 60 Hand Release Push Ups
– 40 KB Swings 24/16kg
– 20 Burpees
...
Lees meer over OUTDOOR 3-6 / 3 RFT
Strength: Every 2 mins for 12 mins
– 4 Back Squats
Conditioner: For Time!
– 30 Handstand Push Ups
– 15 Power Cleans 135/95 or 175/115
– 20 HSPU
– 10 Power Cleans
– 10 HSPU
– 5 Power Cleans
TC = 20 mins
...
Lees meer over WOD 3-6 / Back Squats
Strength/Skills: 12 mins for 6 sets
– 5 Bench Press
Conditioner: Gymnastics complex
A: 10 min AMRAP
– 1 Pull-up
– 1 Knees to Elbows
– 1 Toes to Bar
– 1 Pull-up C = Muscle up
– 20 DU’s C = 30 DU’s
B: 8 min AMRAP
– 1 Pull-up
– 1 Knees to Elbows
– 1 Toes to Bar
– (Comp add ...
Lees meer over WOD 2-6 / Bench Press
Strength/Skills: 15 mins to find a 5RM
– Thruster
Conditioner: For Time!
Buy in: 200 DU’s (Comp = 300 DU’s)
Then… 10-20-30-40
– Thrusters 95/65
– Toes to Bar
– Box Jumps 24″/20″
TC = 40 mins
...
Lees meer over WOD 1-6 / 5 RM Thrusters
Strength: Every 2 mins for 12 mins
– 3 Position Clean (Hi-Hang, Hang, Ground)
* Build to today’s heaviest triple, try and get heavier than last week…
Conditioner: 4 RFT
15 Reps of the following Complex using 95/65
– 1 Power Clean
– 1 Front Rack Lunge R
– 1 Front Rack Lunge L
– 1 Shoulder to Overhead
– ...
Lees meer over WOD 31-5 / Clean Complex
Strength/Skills: Every 2 min for 12 mins
– 5 Deadlifts
Conditioner: For time in teams of 2
Buy In: 50 Burpees,
then…
– Row a 4k for time
* The Catch: At the 1k, 2k, and 3k marks you must stop and do 20 Wall Balls 20/14
** TC = 30 mins
...
Lees meer over WOD 30-5 / Deadlifts
Strength/Skills: Every 2 mins for 12 mins
– 3 Front Squat
* Build to today’s heaviest triple
Conditioner: 3 RFT
– 10 Strict Pull-Ups
– 25 KB Swings 24/16
– 50 Air Squats
* Competition: 32/24
...
Lees meer over WOD 29-5 / Front Squats
Conditioner: For time!
A) 5 Rounds of:
200m Run
20 Air Squats
-Then 1k Run-
B) 5 Rounds of:
200m Run
20 Sit Ups
-Then 1k Run-
C) 5 Rounds of:
200m Run
20 Push Ups
-Then 1k Run-
...
Lees meer over OUTDOOR 28-5 / For time!
Strength/Skills: Every 2 mins for 12 mins
– 3 Push Press
* Build to today’s heaviest triple.
Conditioner For Time!
– 5 Muscle Ups
– 20 Deadlifts 225/175
– 100m Run
– 4 Muscle Ups
– 15 Deadlifts
– 200m Run
– 3 Muscle Ups
– 10 Deadlifts
– 400m Run
– 2 Muscle Ups
– 5 Deadlifts
– 800m Run
* Competition: 275/185 DL
** TC = ...
Lees meer over WOD 28-5 / Push Press
Strength/Skills: Every 2 mins for 10 mins
– 8 Lunge steps
* AHAP!
Conditioner: 2 RFT
– 750m Row
– 15 Power Cleans 135/95
– 20 Toes 2 Bar
– 25 Air Squats
* TC = 20 mins
** Competition: 155/115
...
Lees meer over WOD 27-6 / Weighted Lunges
Skills: Clean & Jerks
Conditioner: Buddy Teams
– 50 Clean & Jerks 95/65
– 800m Run
– 40 Clean & Jerks 115/75
– 600m Run
– 30 Clean & Jerk 135/95
– 400m Run
– 20 Clean & Jerks 145/100
– 200m Run
– 10 Clean & Jerks 165/115
Competition: 95/65……135/95…..165/115….185/125…205/145
TC = 35 min
...
Lees meer over WOD 26-5 / Buddy WOD
Strength/Skills: 15 mins to find a
– 2 rm Back Squat
Conditioner: For Time!
21-15-9
– Thrusters 135/95
– Chest to Bar Pull Ups
...
Lees meer over WOD 25-5 / Back Squats
Strength/Skills: Every 2 mins for 10 mins
– 4 Push Jerks
Conditioner: 7 RFT
– 7 Overhead Squats 135/95
– 7 HSPU
– 7 Burpees over the Bar
TC = 20 mins
...
Lees meer over WOD 24-5 / Push Jerk
Strength/Skills: Every 2 mins for 10 mins
– 5-7 Handstand Push-Up
Conditioner: 8 RFT
– 5 Muscle-Ups
– 12 Burpees
– 50 DU’s
TC = 24 mins
...
Lees meer over WOD 23-5 / HSPU
Strength: Every 2 mins for 12 mins
– 1 Hi-Hang Clean + 1 Hang Clean + 1 Clean (ground)
*Build to today’s heaviest triple
Conditioner: 12 min Ladder By 2’s
– Hang Power Clean 115/75
– Front Squat 115/75
– Shoulder 2 Overhead 115/75
* Competition: 135/95
...
Lees meer over WOD 22-5 / Clean Complex
Conditioner: In teams of 3
Start in the “holding” area. 1 person works the other two persons stays in the area. Tag your buddy to switch places. Al the running will be as a group. Only 1 team member can switch the plates.
For time!
– 200m run
– 150 Deadlifts 275/185
– 200m run
– 120 ...
Lees meer over WOD 21-5 / Pinkster Team WOD
Mandatory Rest day
Some random training principles:
* ENJOY working out but also enjoy the rest days.
* BALANCE your workout days with rest and recovery days (it is part of the program).
* TRUST and follow the program, think long term ….training takes time.
* QUALITY only in training and life in general.
* DON’T LOWER ...
Lees meer over WOD 20-5 / Mandatory Rest day
Strenght: Every 2 Mins for 8 Mins
– 2 Legless Rope Climbs
Conditioner: Team WOD
In teams of two, one partner works at a time!
– 800m Relay Run (alternating 200 meters)
Then…
20 rounds of…
– 4 Strict Pull-ups
– 6 Hang Power Cleans 135/85
– 8 Burpees
Then…
– 800m Relay Run
TC = 30 mins
...
Lees meer over WOD 19-5 / Rope Climbs
Strength/Skills: Every 2 min for 12 mins
– 5 Deadlifts
Conditioner: 22 min AMRAP
– 8 Deadlifts 275/185
– 6 Box Jumps 24″/20″
– 8 KB Box Step-ups 24/16
– 12 Sit-ups
...
Lees meer over WOD 18-5 / Deadlifts
Strength: Every 2 mins for 10 mins
– 8 Front Racked Lunges steps
Conditioner: For time!
– 800m Run
– 40 DB Snatches 50/35
– 40 Toes to Bar
– 400m Run
– 20 DB Snatches
– 20 Toes to Bar
– 200m Run
– 10 DB Snatches
– 10 Toes to Bar
TC = 25 mins
...
Lees meer over WOD 17-5 / Weighted Lunges
Power: Every 2 mins for 10 mins
– 8-12 Reps weighted Push Ups
* Use a plate that is challenging, you should not be able to do more than 12 Reps!
Conditioner For Time!
– 40/30 Cal Row
– 30 Thrusters 135/95
– 25 Box Jump 24″/20″
* TC = 15 mins
...
Lees meer over WOD 16-5 / Weighted Push-ups
Strength/Skills: Every 2 mins for 12 mins
– 2 Clean & Jerks
Conditioner: 3 RFT
– 10 Burpees over Bar
– 15 Hang Power Cleans 135/95
– 45 Wall Balls 20/14
* Competition: 155/115
** TC = 20 Mins
...
Lees meer over WOD 15-5 / Clean & Jerks
Conditioner: For time
– 200m WB Run (1 per team)
– 20 Tire Flips (together)
– 30 Alt DB Snatches (each) 50/35
– 400m WB Run
– 15 Tire Flips
– 25 Alt DB Snatches
– 600m WB Run
– 10 Tire Flips
– 20 Alt DB Snatches
– 800m WB Run
– 5 Tire Flips
– 15 Alt DB Snatches
...
Lees meer over OUTDOOR 14-5 / For Time
Strength/Skills: Every 3 mins for 15 mins
– 3 Tempo Front Squat @ 32X1
Conditioner: 21 Min AMRAP
– 1 Rope Climb
– 5 Hang Power Clean 135/95
– 10 Toes To Bar
– 20 DU’s
* Competition: 155/115
...
Lees meer over WOD 14-5 / Front Squats
Conditioner: For time and Max Reps
In buddy teams:
1) 1k Run
2) AMRAP of
– 3 Burpees
– 6 Push-Ups
– 9 Air Squats
* Switch!
Then….
1) 1k Run
2) Max Slam Ball Ground of Shoulder
* Switch!
Then…
1) 1k Run
2) Max DU’s
* Switch!
...
Lees meer over OUTDOOR 13-5 / For time & reps
Strength: Every 2 mins for 12 mins
– 5 Deadlifts
Conditioner: For time!
– 400m Run
– 20 C2B Pull-Ups
– 30 HR Push Ups
– 400m Run
– 30 HR Push Ups
– 20 C2B Pull-Ups
– 400m Run
* TC = 18 Mins
...
Lees meer over WOD 13-5 / Deadlifts
Strength/Skills: Every 2 mins for 12 mins
– 1 Power Clean + 1 Hang Power Clean + 2 Front Squats
Conditioner: 4 Rounds for Max Reps
– 60 sec Cal Row
– 60 sec Rest
– 60 sec Jumping Back Squats 75/55
– 60 sec Rest
– 60 sec Strict Pull-Ups
– 60 sec Rest
– 60 sec Push-Ups
– 60 ...
Lees meer over WOD 12-5 / Clean Complex
Strength/Skills: Every 2 mins for 12 mins
– 10 Pistols (alternating)
Conditioner: 14 Min AMRAP
– 10 Burpee Pull-ups
– 20 KB Swings 24/16
– 200m Run
* Competition = 32/24
...
Lees meer over WOD 11-5 / Pistols
Strength/Skills: Every 3 mins for 12 mins
– MAX reps Strict pr. then –> Push pr. then –> Push jr.
* Start at 95/65, set needs to be unbroken, and add weight if you exceed above 30 reps
Conditioner: For time in Buddy teams
6 Rounds (3/each):
- 250m row, while buddy holds double KB front ...
Lees meer over WOD 10-5 / Press Complex
Strength: Every 2 Mins for 10 Mins
– 10 Thrusters
* Work up to a challenging weight for the day…
Conditioner: “The Chief”
5 x 3 Min AMRAP of:
– 3 Power Cleans 135/95
– 6 Push-ups
– 9 Air Squats
* Rest 1 minute b/w rounds
...
Lees meer over WOD 9-5 / Thrusters
Strength: E.M.O.T.M. for 6 mins
– 3 Front Squats
Conditioner: For Time!
3-6-9-12-15-18-21
– Pull Ups
– HR Push Ups
——–> 6 min rest
21-18-15-12-9-6-3
– Burpee Box Jumps 24″/20″
– SDHP 24/16
* Competition: Use 28/20
** TC = 35 Mins
...
Lees meer over WOD 8-5 / Front Squats
Conditioner: For time!
9 Rounds of complex
800m Run
6 Rounds of complex
600mRun
3 Rounds of complex
400m Run
complex =
– 3 Burpees
– 6 Sit Ups
– 9 Air Squats
...
Lees meer over OUTDOOR 7-5 / For Time
Skills:
– Tire Flips/Battle rope/Landmine/Atlas Stones
Conditioner: Buddy Strongman WOD
9 min AMRAP, rotate every 90 sec, repeat 3 times
– Max Sled Pulls/Push
– Max Reps Atlas stone
– Max Reps Landmine Back Pulls 135/95
– Max Rounds Buddy Carry
– Max Reps Tire Flips
– Max Reps Battle Rope
* 3 min rest between rounds
** Battle Rope = ...
Lees meer over WOD 7-5 / Strongman
Strength/Skills: Every 2 mins for 12 mins
– 3 Clean to Split Jerk
Conditioner:
6 Min AMRAP
– 104 Wall Balls 20/14
– 52 Pull-Ups
– 1 mins rest then…
4 RFT
– 28 Pistols
– 15 Power Cleans 115/75
TC = 10 mins
...
Lees meer over WOD 5-5 / Clean & Jerks
Skills:
– WOD Prep
Conditioner: For Time!
Buy in : 800m run
– 30 Cal Row
– 30 Hang Power Clean 135/95
– 30 KB Swings 24/16kg
– 30 Toes To Bar
– 30 Wall balls 20/14
– 30 Box Jumps 24″/20″
– 30 Pull-Ups
Buy out: 100 DU’s
* TC = 30 mins
** Competition: 28/20
...
Lees meer over WOD 5-5 / Chipper for Time
Skills: Every 2 mins for 12 mins
– 2 Hi-Hang Snatch + 2 Drop Snatch + 1 Overhead Squat
Conditioner: 16 min AMRAP
– 5 Power Snatch 135/95
– 10 Burpee Box Jumps 24″/20″
– 20 KB Swings 24/16
– 200m Run
...
Lees meer over WOD 4-5 / Snatch Complex
Strength/Skills: E.M.O.T.M. for 15 mins
1st Min: 4-6 Muscle Ups
2nd Min: 20-30 Sec Hanging L-Sit
3rd Min: 30 Sec Superman Hold
Conditioner: 2 RFT
– 500m Row
– 10 Shoulder to Overhead 135/95
– 20 Burpees
– 30 Wall Balls 20/14
TC = 20 mins
...
Lees meer over WOD 3-5 / Muscle-up
Strength/Skills: Every 2 mins for 12 mins
– 3 Bench press
Conditioner: 15 mins AMRAP
– 3 Power Cleans 135/95
– 5 Front Squats 135/95
– 7 Box Jumps 24″/20″
– 21 Sit-ups
* Competition: use 165/115
...
Lees meer over WOD 2-5 / Bench Press
Strength/Skills: Every 2 mins for 10 mins
– 3 Strict Press + 2 Push Press
Conditioner: 6 Rounds EACH for time!
– 10 Push Press 115/75
– 10 Burpee over bar
– 250m Row
* Score is fastest round
** Every 5 mins for 30 mins, remaining time is rest! Goal is to hit each round AFAP!
...
Lees meer over WOD 1-5 / Press Complex
Conditioner: 35 min AMRAP
– 10 Rounds of Complex
– 1000m Run
Complex =
* 1 Lunge Step (L+R)
* 1 Air Squat
* 1 Push-up
* 1 Burpee
...
Lees meer over OUTDOOR 30-4 / AMRAP
Skills: Every 3 mins for 9 mins
– 3 Drop Snatch + 3 Hi-Hang Snatch
Conditioner: For Time!
21-15-9
– Power Snatch 95/65
– Box Jumps 24″/20″
——> 3 min rest
12-9-6
– Power Snatch 115/75
– Box Jumps 24″/20″
——> 3 min rest
9-6-3
– Power Snatch 135/95
– Box Jumps 24″/20″
TC = 25 mins
...
Lees meer over WOD 30-4 / Power Snatch
Conditioner: For Time!
– 800m Run
– 25 Single Leg R Deadlifts 24/16
– 25 Single Leg L Deadlifts 24/16
– 400m Run
– 75 HR Push Ups
– 200m Run
– 100 Sit Ups
– 150 Air Squats
...
Lees meer over OUTDOOR 29-4 / For Time
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