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Strength/ Skills: 20 mins for
– 1RM Back Squat
Conditioner: 10 min Ladder of
In Buddy Teams:
-2 Wall Balls (Buddy 1)
-2 Synchro Burpees
-2 Wall Balls (Buddy 2)
-2 Synchro Burpees
-4 Wall Balls
-4 Synchro Burpees
-4 Wall Balls
-4 Synchro Burpees
Etc..
...
Lees meer over WOD 10-12 / 1 RM Back Squats
Strength/Skills: Every 2 mins for 12 mins
– 3 Push Jerks @90%
Conditioner: 14 min AMRAP
– 15 Box Jumps
– 15 Push ups
– 15 Wall Balls
...
Lees meer over WOD 8-12 / Push Jerks
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 8-12 / 35 min AMRAP
Conditioner: For Time “Maximus”
– 39 Push Ups
– 39 Toes 2 Bar
– 39 Shoulder 2 overhead 135/95
– 39 Pull Ups
– 39 O/H Lunge steps 55/35
– 39 Hang Power Cleans 135/95
– 39 Burpees
Buy out:
-19 Cal Row
– 80 Du’s
* Birthday WOD of Head Coach Maxime, started from age 34 …every year we are adding 1 rep!
...
Lees meer over WOD 7-12 / ‘Maximus’
Conditioner: For Time “Maximus”
– 39 Push Ups
– 39 Knees Raises
– 39 Push Press
– 39 Ring Rows
– 39 Lunge steps
– 39 Deadlifts
– 39 Burpees
...
Lees meer over LIGHT WOD 7-12 / ‘Maximus’
Strength/Skills: 12 mins Handstand practice
– Kick ups
– Hs holds
– Shoulder taps
Conditioner: 4 RFT
– 20 KB SDHP
– 20 Air Squats
– 20 Leg Raises
– 20/15 Cal Row
TC = 20 min
...
Lees meer over WOD 6-12 / Gymnastics
Strength/Skills: Every 2 mins for 12 mins
– 8 Strict press + 30 sec plank
Conditioner: 3 RFT
– 20 KB SDHP
– 20 Air Squats
– 20 Leg Raises
– 20/15 Cal Row
TC = 15 min
...
Lees meer over LIGHT WOD 6-12 / Strict Press
Strength/skills: Every 2 mins for 12 mins
– 3 Deadlifts
Conditioner: For time!
50-40-30-20-10
– Sit ups
– Single Unders
TC = 12 mins
...
Lees meer over LIGHT WOD 5-12 / Deadlifts
Strength/Skills: Every 2 mins for 12 mins
– 3 Deadlifts @90%
Conditioner: For time!
Annie 2.0
50-40-30-20-10
– Medball Sit ups
– DU’s
TC = 12 mins
...
Lees meer over WOD 5-12 / Deadlifts
Strength/Skills: 12 min E.M.O.T.M
Min 1: 5-8 strict hspu (scale to negative hspu or box hspu)
Min 2: 50 double unders (scale to less double unders or its :40 sec practice)
Conditioner: For time!
– 50 Power Cleans
– 25 Push Jerks
– 50 Power Cleans
TC = 18 mins
...
Lees meer over WOD 4-12 / HSPU
Strength/Skills: Every 2 mins for 12 mins
– 3 Back Squats @90%
Conditioner: 4 RFT
– 500m row
– 15 left-arm KB Snatches
– 15 right-arm KB Snatches
TC = 18 mins
...
Lees meer over WOD 3-12 / Back Squats
Conditioner: 4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
...
Lees meer over OUTDOOR 1-12 / 4 RFT
Strength/Skills: Every 2 mins for 12 mins
– 10 Pistols
– 40 DU’s
Conditioner: For time!
21-15-9:
– Squat Snatch (scale to empty bar or power snatches)
– Chest to Bar Pull-Ups (scale to pull ups or jumping chest 2 bar
* TC = 9 mins
...
Lees meer over WOD 1-12 / Pistols
Strength/Skills: 15 mins for 6 sets
– 5 Push Press
Conditioner: 3 RFT
– 20 Deadlifts
– 30 Air Squats
– 100 Single Unders
TC = 12 mins
...
Lees meer over LIGHT WOD 30-11 / Push Press
Strength/Skills: 15 mins for 6 sets
– 3 Push Jerk @90%
Conditioner: 3 RFT
– 20 Deadlifts
– 30 Air Squats
– 100 DU’s
TC = 12 min
...
Lees meer over WOD 30-11 / Push Jerks
Strength/Skills: Every 90 sec for 7,5 mins
– 2 Snatch Balances
– 2 OH squats
Conditioner: 3 rounds each for time!
– 20/15 Cal Bike
– 15 Deadlifts
– 15 Toes to Bar
*Rest 2 Minutes Between rounds
**Score is slowest round
TC = 20 mins
...
Lees meer over WOD 29-11 / Olympic lifting
Strength/Skills: Every 90 sec for 7,5 mins
– 2 Clean pulls
– 2 Power clean
Conditioner: 3 rounds each for time!
– 15/10 Cal Bike
– 15 Deadlifts
– 15 Knee raises
*Rest 2 Minutes Between rounds
**Score is slowest round
TC = 20 mins
...
Lees meer over LIGHT WOD 29-11 / Olympic lifting
Strength/Skills: Every 3 mins for 15 mins
– 200m Ski
– 10 diamond or small grip push ups
– :10 -:20 ring support hold
Conditioner: 3 RFT
– 50 DU’s
– 20 Wall Balls
– 20 KB Swings
TC = 12 min
...
Lees meer over WOD 28-11 / Gymnastics
Strength/Skills: Every 3 mins for 12 mins
– 200m/ 150m Ski
– 10/8 Push ups
– :20 sec dead hang
Conditioner: 3 RFT
– 50 Single Unders
– 20 Wall Balls
– 20 kB Swings
TC = 12 min
...
Lees meer over LIGHT WOD 28-11 / Gymnastics
Strength/Skills: Every 2 mins for 10 mins
– 5 Deadlifts
Conditioner: 3 RFT
– 15 Burpees
– 15 Box jumps
– 15 Burpees
– 15 HR Push-ups
Rest 1:00 between rounds
TC = 15 min
...
Lees meer over LIGHT WOD 27-11 / Deadlifts
Strength/Skills: Every 2 mins for 10 mins
– 3 Deadlifts @80-90%
Conditioner: 3 RFT
– 15 Burpees
– 15 Box jumps
– 15 Burpees
– 15 HSPU (scale to box HSPU)
Rest 1:00 between rounds
TC = 18 min
...
Lees meer over WOD 27-11 / Deadlifts
Strength/Skills:
– WOD prep
Conditioner: For time and max cals!
3 mins for max Cal Bike
5-4-3-2-1
– Strict pull ups (scale to banded pull ups)
– Strict toes to bar (hanging straight leg raises)
—> Rest 2:00
3 mins for max Cal Row
10-8-6-4-2
– Chest 2 bar pull ups (scale to normal pull ups or jumping chest to bars)
– ...
Lees meer over WOD 26-11 / For time and max calories!
Strength/Skills: 12 min EMOTM
Min 1: 3 Front squats
Min 2: 6 Back squats
* @50% of 1 RM front squat
Conditioner: 16 min EMOTM
– Min 1: 1 round of cindy (5 pullups, 10 pushups, 15 air squats) (if needed scale number of reps so you finish within the minute)
– Min 2: Min 3: 6 deadlifts, ...
Lees meer over WOD 25-11 / F+B Squats
Conditioner: For Time!
Buy-in: 1200m Run
– 10 Burpees
– 10 Burpees
– 25 Push-Ups
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 150 Air Squats
...
Lees meer over OUTDOOR 24-11 / For time
Strength/Skills: Every 2 mins for 10 mins
– 3 bench press @80-90%
Conditioner: 5 Rounds for time
– 12 Deadlifts
– 9 Hang Power Snatches
– 6 Overhead Squats
*Use a weight where you can go unbroken on as long as possible
...
Lees meer over WOD 24-11 / Bench Press
Strength/Skills: 16 min E.m.o.t.m
– Min 1: :40 leg raises
– Min 2: :40 superman
– Min 3: max knee raises
– Min 4: rest
Conditioner: For time!
12-9-6
– Front squats
– Burpees
TC = 10 min
...
Lees meer over LIGHT WOD 23-11 / Gymnastics
Strength/Skills: 16 min E.m.o.t.m
– Min 1: :40 hollow arch
– Min 2: :40 superman
– Min 3: max toes 2 bar
– Min 4: rest
Conditioner: For time!
12-9-6
– Front squats @75%
– Burpees over the bar
TC = 10 min
...
Lees meer over WOD 23-11 / Gymnastics
Strength/Skills: Every 3 mins for 12 mins
– 8-10 strict pull ups (scale to negative pull ups or ring rows)
– 2 length kb OH carry L+R (1 length L en 1 length R)
Conditioner: For time!
Buy-in: 500 m row
Then….
21-15-9
– Push press
– Box jumps
TC = 15 mins
...
Lees meer over LIGHT WOD 22-11 / Gymnastics
Strength/Skills: Every 3 mins for 12 mins
– 8-10 strict pull ups (scale to negative pull ups or ring rows)
– 2 length kb OH carry L+R (1 length L en 1 length R)
Conditioner: For time!
Buy in: 1k row
Then….
21-15-9
– Push jerks
– Box jumps
TC = 15 mins
...
Lees meer over WOD 22-11 / Gymnastics
Strength/Skills: 12 mins for 5 sets of
– 5 Front squats
Conditioner: For time!
– 21/18 Cal Row
– 9 HR Push ups
– 18/15 Cal Bike
– 12 HR Push ups
– 15 /12 Cal Row
– 15 Push ups
– 9/6 Cal Bike
– 21 HR Push ups
* TC = 15 mins
...
Lees meer over LIGHT WOD 21-11 / Front Squats
Strength/Skills: 12 mins for 5 sets of
– 3 Front squats @80-90%
Conditioner: For time!
– 27/24 Cal Row
– 9 HSPU (scale to box hspu)
– 21/18 Cal Bike
– 15 HSPU
– 15/12 Cal Row
– 21 HSPU
– 9/6 Cal Bike
– 27 HSPU
* It can be a fast wod, but if you scale to box hspu, focus ...
Lees meer over WOD 21-11 / Front Squats
Strength: Every 2 Mins for 16 Mins
–WOD prep
Conditioner: 6 rounds of 5 mins for max reps!
– 1 min hspu (scale to box hspu)
– 1 min front squats @35%
– 1 min assault bike
– 1 min burpees
– 1 min rest
...
Lees meer over WOD 20-11 / For MAX reps
Strength/Skills: 12 min E.M.O.T.M.
Min 1: 3 Front Squats
Min 2: 6 Deadlifts
Conditioner: 4 RFT
– 25 KB Front Rack Lunges
– 25 Cal Ski
– 25 KB Swings
TC = 18 mins
...
Lees meer over WOD 19-11 / Front Squat & Deadlift
Strength/Skills: Every 2 mins for 10 mins
– 4 Bench Press @80-90%
Conditioner: 3 RFT
– 20/15 Cal Row
– 20 Chest to Bar Pull-ups (scale to pull ups or jumping chest to bars)
– 20 Thrusters
TC = 18 min
...
Lees meer over WOD 18-11 / Bench Press
Strength/Skills: Every 2 mins for 10 mins
– 5 Strict Press
Conditioner: 3 RFT
– 20/15 Calorie Row
– 20 Ring Rows
– 20 Front Squats
TC = 15 min
...
Lees meer over LIGHT WOD 18-11 / Strict Press
Strength/Skills: Every 2 mins for 10 mins
– 1 Hang Power Snatch
– 2 Power Snatches
– 3 Overhead Squats
Conditioner: 5 RFT
– 14 Pull ups
– 9 Thrusters
– 6 Burpees over the Bar
* Rest 1:1
TC = 20 mins
...
Lees meer over WOD 17-11 / Snatch complex
Conditioner: For time! “Bert”
– 50 Burpees
– 400m Run
– 100 Push-ups
– 400m Run
– 150 Walking lunges
– 400m Run
– 200 Squats
– 400m Run
– 150 Walking lunges
– 400m Run
– 100 Push-ups
...
Lees meer over OUTDOOR 17-11 / “Bert”
Strength/Skills: 10 min E.M.O.T.M.
Min 1: 8 Bench Press
Min 2: 20m Bear Walk
Conditioner: Every 4 mins for 12 mins
– 15 Sit ups
– 12 Box Step-ups
– 15/12 Cal Row
...
Lees meer over LIGHT WOD 16-11 / Bench Press
Strength/Skills: 10 min E.M.O.T.M.
Min 1: 8 Strict Press
Min 2: max HS walk or 2 rounds around the box
Conditioner: Every 6 mins for 18 mins
– 21/15 Cal Ski
– 12 DB Box Step-ups
– 21/15 Cal Bike
...
Lees meer over WOD 16-11 / Strict Press
Strength/Skills: Every 90 sec for 9 mins
– 1 Power Clean
– 1 Hang Squat Clean
– 1 Squat Clean
Conditioner: 2 RFT
– 25 Back Squats
– 35/25 Cal Bike
TC= 10 mins
* Go hard or go home on this one!!!!!!
...
Lees meer over WOD 15-11 / Clean Complex
Strength/Skills: Every 90 sec for 9 mins
– 3 Power Cleans
Conditioner: 2 RFT
– 25 Back Squats
– 35/25 Cal Bike
TC= 10 mins
* Go hard or go home on this one!!!!!!
...
Lees meer over LIGHT WOD 15-11 / Power Clean
Strength/Skills: Every 2 mins for 10 mins
– 4 Back Squats
Conditioner: For Time!
Part #A
– 25/15 Calorie Assault Bike
– 25 HR Push ups
—> Rest 2:00
Part #B
– 35 Sit-ups
– 30 m bear walk
– 25 Sit-ups
– 20 m bear walk
– 15 Sit-ups
– 10 m bear walk
TC = 20 min
...
Lees meer over LIGHT WOD 14-11 / Back Squats
Strength/Skills: Every 2 mins for 10 mins
– 4 Back Squats @80-90%
Conditioner: For Time!
Part #A
– 35/25 Cal Bike
– 35 HSPU (scale to box hspu)
—> Rest 2:00
Part #B
– 35 Sit-ups
– 30 m Handstand Walk (scale to bear walk)
– 25 Sit-ups
– 20 m Handstand Walk
– 15 Sit-ups
– 10 m Handstand Walk
TC = 20 min
...
Lees meer over WOD 14-11 / Back Squats
Strength/Skills: 12 mins for 6 sets of
– 3 push jerk + 2 split jerks @80%
Conditioner: For Time!
– 2K Row
… Directly into
8 Rounds:
– 3 Power Cleans
– 6 Push-ups
– 9 Air Squats
TC = 20 min
...
Lees meer over WOD 13-11 / Push & Split Jerk
Strength/Skills: 12 mins for 6 sets of
– 3 push jerk
Conditioner: For Time!
– 1K Row
… Directly into
6 Rounds:
– 3 Power Cleans
– 6 Push-ups
– 9 Air Squats
TC = 16 min
...
Lees meer over LIGHT WOD 13-11 / Push Jerk
Strength/Skills: 12 min E.M.O.T.M
Min 1: 8 Deadlifts
Min 2: max unbroken toes to bar
Conditioner: 3 Rounds with an 3 min running clock
– 18/15 Cal ski
– 15 Chest to Bar Pull-Ups (scale to jumping chest 2 bars or pull ups)
– Max Wall Balls
– Rest 1:00 between rounds.
...
Lees meer over WOD 12-11 / Deadlifts
Strength/Skill:
– WOD prep
Conditioner:
5 min AMRAP
– 30 Wall Balls
– 20 DB Snatches
– 10 Burpees over the DB
—> Rest 5 mins
5 min AMRAP
– 30 db box Step-ups
– 50 DU’s
– Amrap burpee box jumps
—> Rest 5 mins
5 min AMRAP
– 250m Row
– 30 Push Press
...
Lees meer over WOD 11-11 / Triple AMRAP
Strength/Skill:
– WOD prep
Conditioner:
4 min AMRAP
– 15 Wall Balls
– 10 KB Swings
– 5 Burpees over the KB
—-> Rest 4 mins
4 min AMRAP
– 20 Box step ups
– 50 Single unders
– Amrap Burpee box jumps
—> Rest 4 mins
4 min AMRAP
– 250 m row
– 20 Push-ups
...
Lees meer over LIGHT WOD 11-11 / Triple AMRAP
Conditioner: For time!
1-mile run
25 wall balls
20 wall ball sit ups
1000 m run
25 wall balls
20 wall ball sit ups
800 m run
25 wall balls
20 wall ball sit ups
400 m run
25 wall balls
20 wall ball sit ups
200m run
25 wall balls
20 wall ball sit ups
...
Lees meer over OUTDOOR 10-11 / For time!
Strength/Skills: 12 min E.M.O.T.M
min 1: 8 Bench Press
min 2: :30 sec HS hold
Conditioner: 5 Rounds of
– 15 KB Swings
– 10/8 Cal Bike
– 40 DU’s
TC = 15 min
...
Lees meer over WOD 9-11 / Bench Press
Strength/Skills: 12 min E.M.O.T.M
min 1: 8 Strict Press
min 2: :30 sec Plank hold
Conditioner: 4 Rounds of
– 15 KB Swings
– 10/8 Cal Row
– 40 Single Unders
TC = 15 min
...
Lees meer over LIGHT WOD 9-11 / Strict Press
Strength/Skills: Every 2 mins for 12 mins
– 5 Thrusters
Conditioner: 12 min AMRAP
– 10 Push ups
– 35 Single unders
– 10 Box jumps
– 15/12 cal row
– 20 Wall Balls
...
Lees meer over LIGHT WOD 8-11 / Thrusters
Strength/Skills: 15 mins for 6 sets of
– 5 Thrusters
Conditioner: 12 min AMRAP
– 10 strict HSPU
– 35 DU’s
– 10 Burpee Box jumps
– 20/15 cal row
– 35 Wall Balls
...
Lees meer over WOD 8-11 / Thrusters
Strength/Skills: Every 2 mins for 10 mins
– 5 bench press @70-80%
Conditioner: 5 Rounds for MAX reps
– 1 Minute Wall Balls
– 1 Minute Hang Power Snatch
– 1 Minute Cal Bike
– 1 Minute Rest
...
Lees meer over WOD 7-11 / Bench Press
Strength/Skills: Every 2 mins for 10 mins
– 5 bench press
Conditioner: 4 Rounds for MAX reps
– 1 Minute Wall Balls
– 1 Minute Hang Power Clean
– 1 Minute Cal Bike
– 1 Minute Rest
...
Lees meer over LIGHT WOD 7-11 / Bench Press
Strength/Skills:
– WOD prep
Conditioner: 20 min AMRAP
– 100 Single Unders
– 25 Wall Balls
– 20/15 Cal Bike
– 15 KB Swings
– 10 Knee Raises
– 5 Ring Rows
...
Lees meer over LIGHT WOD 6-11 / Chipper
Strength/Skills:
– WOD prep
Conditioner: 30 min AMRAP
– 100 DU’s
– 50 Thrusters (Empty bar)
– 40 Cal Row
– 30 DB Snatch alt.
– 20 Toes to Bar (scale to knees to elbow or knee raises)
– 10 Bar Muscle-ups (scale down to 10 Pull-ups s and 10 push ups)
...
Lees meer over WOD 6-11 / Chipper
Strength/Skills: 12 mins for 4 sets of
– 10 unbroken deadlifts + 10 pistols
Conditioner: For time
15-12-9:
– Push press
– Lateral Barbell Burpees
–> Rest 2:00
12-9-6:
– Push press
– Box Jumps
TC = 16 min
...
Lees meer over WOD 5-11 / Deadlifts + Pistols
Strength/Skills: Every 2 mins for 10 mins
– 2 Hang power Clean + 1 Push Jerk
Conditioner: For time!
21-15-9:
– KB swings
– Push ups
TC = 12 mins
...
Lees meer over LIGHT WOD 4-11 / Olympic complex
Strength/Skills: 12 mins for 5 Sets AHAP:
– Hang Squat Clean
– Push Jerk
– Hang Squat Clean
– Split Jerk
Conditioner: For time!
21-15-9:
– DB Snatch
– HSPU
TC = 12 mins
...
Lees meer over WOD 4-11 / Olympic complex
Strength/Skills:
WOD prep
Conditioner: 31 min AMRAP
– 26 KB Swings 24/16
– 26 Sit ups
– 26 Push ups
– 26 Air squats
– 700m Run
...
Lees meer over OUTDOOR 3-11 / AMRAP
Strength/Skills: 10 min E.m.o.t.m
Min 1: 5 Kipping pull ups
Min 2: 5 Toes 2 bar
Conditioner: 3 Rounds for time
– 20 Wall balls
– 20 Sumo Deadlift High Pulls
– 20 Box Jumps
– 20 Thrusters
– 20/14 Calorie Row
TC = 20 mins
* Try to work unbroken as much as possible, so pick a weight accordingly!!
...
Lees meer over WOD 2-11 / Gymnastics
Strength/Skills: 10 min E.m.o.t.m
Min 1: 5 Ring Rows
Min 2: 5 Knee Raises
Conditioner: 4 Rounds for time
– 10 Wall balls
– 10 KB Sumo Deadlift High Pulls
– 10 Box Jumps
– 10 Thrusters
– 10 Calorie Ski
TC = 15 mins
...
Lees meer over LIGHT WOD 2-11 / Gymnastics
Strength/Skills:
– WOD prep
Conditioner: For Time!
– 15 Clean and Jerks
– 250m row
– 5 Rope pulls
– 250m row
– 30 Burpees
– 250m row
– 5 Rope pulls
– 250m row
– 15 Clean and Jerks
TC = 20 mins
...
Lees meer over LIGHT WOD 31-10 / Chipper
Strength/Skills:
– WOD prep
Conditioner: For Time:
– 20 Clean and Jerks
– 400m Row
– 5 Legless Rope Climbs (scale to 8 rope pulls)
– 400m Row
– 50 Burpees over the bar
– 400m Row
– 5 legless Rope Climbs (scale to 8 rope pulls)
– 400m Row
– 20 Clean and Jerks
TC = 35 mins
...
Lees meer over WOD 31-10 / Chipper
Strength/Skills: Every 2 mins for 10 mins
– 5 push press @70-80%
Conditioner: For Time!
21-15-9:
– Box Jumps
– Power Cleans
– Chest to Bar Pull-ups
– Burpees over the bar
TC = 20 mins
...
Lees meer over WOD 30-10 / Push Press
Strength/Skills: Every 2 mins for 10 mins
– 5 push press
Conditioner: For Time!
21-15-9:
– Box Jumps
– Power Cleans
– Ring Rows
– Burpees
TC = 20 mins
...
Lees meer over LIGHT WOD 30-10 / Push Press
Strength/Skills: 12 min E.M.O.T.M
Min 1: 3 Front Squat
Min 2: 6 Back Squats
* You’re not supposed to go really heavy on this one. 60-70% max
Conditioner: 5 min AMRAP
– 12 Power Snatches
– 4 Burpee Box Jumps
–> Rest 5 Minutes
5 min AMRAP
– 8 Power Snatches
– 4 Burpee Box Jumps
...
Lees meer over WOD 29-10 / F+B Squat
Conditioner: 30 min AMRAP
– 800 m run
– 20 DB snatches
– 30 jumping air squats
– 40 push ups
– 50 sit ups
...
Lees meer over OUTDOOR 27-10 / 30 min AMRAP
Strength/Skills: Every 2 mins for 12 mins
– 8-10 ring rows
– 5 strict press
*2 sec hold at the top after every rep
Conditioner: 3 Rounds for Time:
– 25 Knee Raises
– 50 Single Unders
– 11-9-7 Power Cleans
TC = 15 min
...
Lees meer over LIGHT WOD 26-10 / Pull-ups
Strength/Skills: Every 2 mins for 12 mins
– 5-8 strict pull ups
– 1 length overhead double kb carry
* Weighted if possible, scale to negative pull ups or ring rows
Conditioner: 4 Rounds for Time:
– 25 Toes to Bar
– 50 DU’s
– 13-11-9-7 Squat Cleans
TC = 18 min
...
Lees meer over WOD 26-10 / Pull-ups
Strength/Skills: 12 mins for 5 sets of
– 6 Back squat
Conditioner: 4 Rounds for MAX reps
– 1 Minute Wall balls
– 1 Minute KB Swings
– 1 Minute Cal Ski
– 1 Minute Rest
...
Lees meer over LIGHT WOD 25-10 / Back Squats
Strength/Skills: 12 mins for 5 sets of
– 6 Back squat @70-80%
Conditioner: 5 Rounds for MAX reps
– 1 Minute Wall balls
– 1 Minute KB Swings
– 1 Minute Cal Ski
– 1 Minute Rest
...
Lees meer over WOD 25-10 / Back Squats
Strength/Skills:
– WOD prep
Conditioner: 30 min Buddy AMRAP
“Air Walker”
– 30 Cal Row
– 50 DU’s (each)
– 4 Rounds of The Chief
* 1 Round Chief =
– 3 Power Cleans
– 6 Push-ups
– 9 Air Squats
...
Lees meer over WOD 24-10 / “Air Walker”
Strength/Skills:
– WOD prep
Conditioner: 20 min Buddy AMRAP “Air Walker”
– 30 Cal Row
– 50 Single Unders (each)
– 4 Rounds of The Chief
* 1 Round Chief =
– 3 Power Cleans
– 6 Push-ups
– 9 Air Squats
...
Lees meer over LIGHT WOD 24-10 / “Air Walker”
Strength/Skills: 5 sets of
– 6 Strict press @70-80%
Conditioner: 5 Rounds for time!
– 15 Burpees over the bar
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks
TC = 15 mins
...
Lees meer over WOD 23-10 / Strict Press
Strength/Skills: 5 sets of
– 6 Strict Press
Conditioner: 3 Rounds for time!
– 10 Burpees
– 8 Deadlifts
– 6 Hang Power Cleans
– 4 Push press
TC = 15 mins
...
Lees meer over LIGHT WOD 23-10 / Strict Press
Strength/Skills: 12 min Emom
– Min 1: 30 sec kb squat hold
– Min 2: 8-10 unbroken deadlifts @60-70%
Conditioner:
33-27-21-15-9:
Thrusters
CTB Pull-Ups (scale to pull ups or jumping chest to bars)
TC = 20 min
...
Lees meer over WOD 22-10 / 12 min EMOM
Strength/Skills: 10 min E.m.o.t.m
Min 1: 8 jumping pull ups with negative
Min 2: 8 ring rows
Conditioner: Aerobic capacity wod
With an ongoing clock start every 5 mins, and repeat 4 times
– 10/8 Cal Ski
– 12/10 Cal Bike
– 15/12 Cal Row
*Score is slowest round
...
Lees meer over LIGHT WOD 21-10 / Pull-ups
Strength/Skills:
– 10 min pull up work
Conditioner: Aerobic capacity wod
With an ongoing clock start every 5 mins, and repeat 4 times
– 12/9 Cal Ski
– 15/12 Cal Bike
– 18/15 Cal Row
*Score is slowest round
...
Lees meer over WOD 21-10 / Pull-ups
Conditioner: 7 RFT
– 10 Wall Balls 20/14
– 20 Sit Ups
– 1 Hill Sprint
– 400m Sprint
* 1 Min rest between rounds
TC = 35 mins
...
Lees meer over OUTDOOR 20-10 / 7 RFT
Strength/Skills: 15 mins for 5 sets of
– 5 Front Squats @70%
Conditioner: 12 min AMRAP
“Rear End”
– 60 Single Unders
– 30 Air Squats
– 15/10 Ski Ergs
– 5 Push Jerks
...
Lees meer over LIGHT WOD 19-10 / Front Squats
Strength: 15 mins for 5 sets of
– 8 Front Squats @70%
Conditioner: 12 min AMRAP
“Rear End”
– 60 DU’s
– 45 Air Squats
– 21/15 Cal Bike
– 10 Push Jerks
...
Lees meer over WOD 19-10 / Front Squats
Strength/Skills:
– WOD prep
Conditioner: “Crazy Cow”
– 60 KB Swings
– 50 Knee Raises
– 40 Front Squats
– 30 Burpee
– 20 Box Jump
– 10 Ring Rows + 10 Push-ups
...
Lees meer over LIGHT WOD 18-10 / Chipper Friday
Strength/Skills:
– WOD prep
Conditioner: “Crazy Cow”
– 60 DB Hang Clean and Jerks
– 50 Toes to Bar
– 40 Thrusters
– 30 Burpee Box Jump 24″/20″
– 20 Clusters
– 10 Muscle-ups
...
Lees meer over WOD 18-10 / Chipper Friday
Strength/Skills: 15 mins for 5 sets of
– 5 Push Jerk
Conditioner: For Time:
– 750m Row
—> Then immidiately do
– 30 KB swings 15 Burpee Box Jump Overs
– 20 KB swings, 10 Burpee Box Jump Overs
– 10 KB swings, 5 Burpee Box Jump Overs
...
Lees meer over LIGHT WOD 17-10 / Push Jerks
Strength/Skills: 15 mins for 5 sets of
– 8 Push Jerk @70%
Conditioner: For Time:
– 1000m Row
—> Then immidiately do
– 30 DB Snatches, 15 Burpee Box Jump Overs
– 20 DB Snatches, 10 Burpee Box Jump Overs
– 10 DB Snatches, 5 Burpee Box Jump Overs
...
Lees meer over WOD 17-10 / Push Jerks
Srength/Skills: 10 mins E.M.O.T.M
– Min 1: 4 Front Squats
– Min 2: 6 Back Squats
Conditioner: “Hot Air”
With an 25 min running clock, preform every 5 mins
– 30 Air Squats
– 20/15 Calorie bike
– 7 Power Snatches
...
Lees meer over WOD 16-10 / F+B Squats
Strength/Skills: Every 1,5 mins for 15 mins
– 1 High Pull + 1 Hang Squat Clean + 1 Full Clean
Conditioner: For Time!”The Joker”
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 ...
Lees meer over WOD 15-10 / Clean Complex
Strength/Skills: 12 min E.M.O.T.M
- Min 1: 8 bench press
– Min 2: 12 db bent over row
– Min 3: rest
Conditioner: “Bel Air” 15 min AMRAP of:
– 40 Single Unders
– 10 Hang Power Clean
– 40 Single Unders
– 15/12 Calorie Row
...
Lees meer over LIGHT WOD 14-10 / Press & Pull
Strength/Skills: 12 min E.M.O.T.M
- Min 1: 8 bench press
– Min 2: 12 db bent over row
– Min 3: 10 pull up kips
– Min 4: rest
Conditioner: “Bel Air” 15 min AMRAP of:
– 40 DU’s (scale to 20 DU’s or 1:30 practice)
– 20 DB Hang Clean & Jerk
– 40 DU’s (scale to 20 ...
Lees meer over WOD 14-10 / Press & Pull
Strength/Skills:
– WOD prep
Conditioner: Buddy WOD
For Time!
– 50 Single Unders (each)
– 100 Pull ups
– 40 Single Unders (each)
– 100 Push ups
– 30 Single Unders (each)
– 100 Sit ups
– 20 Single Unders (each)
– 100 Squats
– 10 Single Unders (each)
Buy out: 50 Cal Ski
TC = 30 mins
...
Lees meer over LIGHT WOD 12-10 / Buddy WOD
Strength/Skills:
– WOD prep
Conditioner: Buddy WOD
For Time!
– 50 DU’s (each)
– 200 Pull ups
– 40 DU’s (each)
– 200 Push ups
– 30 DU’s (each)
– 200 Sit ups
– 20 DU’s (each)
– 200 Squats
– 10 DU’s (each)
Buy out: 100 Cal Bike
TC = 40 mins
...
Lees meer over WOD 12-10 / Buddy WOD
Strength/Skills: 10 mins for 3 sets of
– 10 Push Press @60%
Conditioner: 4 RF
— 8 Thrusters
— 8 Chest to bar Pull-ups
— 8 DB Clean and Jerk
— 24 DU’s
TC = 20 mins
...
Lees meer over WOD 11-9 / Push Press
Strength/Skills: 10 mins for 3 sets of
– 8 Push Press
Conditioner: 3 RFT
– 8 Thrusters
– 8 Ring Rows
– 8 Power Cleans
– 24 Single Unders
TC = 15 mins
...
Lees meer over LIGHT WOD 11-10 / Push Press
Strenght/Skills: 12 min E.M.O.T.M
Min 1: 3 Front Squat
Min 2: 6 Back Squats
Conditioner: 12 min AMRAP
– 25 HSPU
– 25 Box Jumps
– 25 KB Swing
...
Lees meer over WOD 10-9 / F+B Squats
Strenght/Skills: 12 min E.M.O.T.M
Min 1: 3 Front Squat
Min 2: 6 Back Squats
Conditioner: 12 min AMRAP
– 15 HR Push-ups
– 15 Box Jumps
– 15 KB Swing
...
Lees meer over LIGHT WOD 10-9 / F+B Squats
Strenght/Skills: Every 1:30 mins for 12 mins
– 1 Clean + 1 Hang Clean
Conditioner:
For time!
30-20-10:
– Sit-ups
– Wall Balls
–> Rest 2 mins
10-20-30:
– Burpees
– Cal Row
...
Lees meer over LIGHT WOD 9-10 / Clean
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