WODs for 4/24-4/29

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4/24

Warm-up

-2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “”t”” “”y”” “”I””
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Snatch Balance
2×5 w/ 3 second hold

Squat Snatch
3×3 @85%

WOD

4 RFT
12 OHS @ 75/55
12 T2B
12 Lateral Burpees over bar

 

4/25

Warm-up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

KB Turkish Get-up
4×2 Each hand

WOD

EMOM 20
10 min
odd- 10 front squat 50-55% of FS max + 5 mountain climbers L+R=1
even- 5 HSPU
10 min
odd- 5 push press (using same # as front squat) + 5 burpees
even- 30 sec plank hold with 10 shoulder taps

 

4/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Bench Press Pyramid
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
8 @65%

WOD

“Fractured Fran”
5 Rounds for Time
9 Thrusters (95/65 lbs)
9 Pull-Ups

 

4/27

Warm-up

-row 400
-30s each calf stretch
-5 yard inchworm w/ down dog
-30s wrist stretch
-1 round strict Cindy
-30s foam roll lat
-30s foam roll calf

Strength/Skill

Peg Board & Tire Play

WOD

Murph Prep 8
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run

 

4/28

Warm-up

-10g/ h bridges
-5 each single leg bridges w/ feet elevated ( on bench)
-5 Nordic hamstring
-10 pass thru pvc
-10 each burgener
-2x10s hollow body hold
-10 yard heel scoops
-10 yard high knee skip

Strength/Skill

High Hang Clean Grip Jump Shrug
2×6 @95%

Low Hang Clean Grip High Pull
2×6 @65%

Squat Clean
3×6 @75%

WOD

15 Min AMRAP
500m row
21 KB swings (55/35/20)
15 box jumps (24/20)

 

4/29

“Swolemate Saturday”

WOD

Partner WOD
5 RFT
Partner A 10 Deadlifts touch and go (165/115/75)
Partner B 15 Slam Balls AHAP
switch
Partner A 2x 1 clean+2 Front squats + 1 jerk
Partner B 30 ab mat situps
switch
Partner A 15 back squats (from rack)
Partner B 15 unbroken wall balls (16/12) (if you beark, you do 25 reps)
switch

WODs for 4/17-4/22

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4/17

Warm-Up

-row 300m
-10 ring rows
-10 push up with plus
-30s each chest stretch
-30s each banded lat stretch
-30s each band cross arm body shoulder distraction
-10 rocks posterolateral hip band distraction
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Complex For Load: 20 min Cap

Deadlift, Power Clean, Squat Clean, Push Press, Jerk

WOD

Murph Prep 7
Pull ups, Push Ups, Squats:
2,4,6 in 2 min, rest remainder
3,6,9 in 2 min, rest remainder
4,8,12 in 2 min, rest remainder
5,10,15 in 2 min, rest remainder
6,12,18 in 2 min, rest remainder
7,14, 21 in 2 min, rest remainder
8,16,24 in 2 min, rest remainder
*Continue until failure to complete in 2 min.
**ALL athletes must work for 10+ minutes, if failed, go back to start and continue till 10+ min is achieved.

 

4/18

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

3 Rounds
8 V ups in 30 sec.
15 Tuck crunches in 30 sec.
Hollow hold for 30 sec.
Superman hold for 30 sec.
1 min Plank hold on elbows

WOD

For Time:
800 m run
10 Wall balls (20/16/14)
10 T2B
10 Dumbbell snatch (55/35/20)
400 m run
12 Wall balls
12 T2B
12 Dumbbell snatch
200 m run
14 Wall balls
14 T2B
14 Dumbbell snatch
800 m run

 

4/19

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Competition Prep
7 min to achieve a 1 RM Complex
Power Snatch, Hang Squat Snatch, Overhead Squat

WOD

AMRAP 12
10 Deadlifts (265/185/135)
10 in place Reverse lunges w/dumbbells in front rack (55/35/<35)
10 Dumbbell Push Press (55/35/<35)

4/20

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/ stretches
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

EMOM 10
-100m Sprints

WOD

5 RFT
4 Clean and jerks men’s # (225/165/75) women’s # (155/105/75)
6 Bar muscle ups
– mod 1= mod or band if needed
– mod 2= 6 C2B pull ups (jumping allowed) + 6 box dips
40′ Handstand walk
– mod 1= 5 walking attempts
– mod 2= 40′ bear crawl

 

4/21

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Complex:

Strict Press, Push Press, Jerk

2×2, 2×1

WOD

Tabata:
KBS 8x 20:10
1 min rest
Sit ups 8x 20:10
1 min rest
Slam ball squat 8×20:10
1 min rest
DU 8x 20:10

 

4/22

Strength/Skill

20min to work on any lift

WOD

HERO WOD: “Sisson”
AMRAP 20
1 Rope Climb
5 Burpees
200 m Run
If you have a weight vest (20 lb) or body armor, wear it.

WODs for 4/10-4/15

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4/10

Warm-up

-10 squats -10 yard butt kick pull -10 multi position squats -2x15s plank hold -30s frog stretch -30s each thoracic rotation in runner lunge -10 push up w/plus -30s each child pose stretch (middle and both sides)  -10 yard side lunges -5 yard heel walks -5 yard toe walks -10 hip hinge hops

Strength/Skill

Power Clean + Push Jerk
1×10 (75/55/35)

Squat Clean + Jerk
5, 3, 3, 2, 2

WOD

20 min EMOM
20 DU,
1 Squat Clean thruster from floor @ 80% of max

 

4/11

Warm-up

-row 300 -10 yard heel raise -10 yard butt kick walk -10 yard high knee march -10 yard inverted hamstring -30s each pigeon stretch -10 yard inch worm with pike push up and stretches -30s each cross arm body shoulder distraction -10 ring rows -30s each lat stretch

Strength/Skill

For Time:
800m Run
-2 min rest
400m Run
-1 min rest
200m Run
-30 sec rest
100m Run

WOD

“Mary”
AMRAP 20
5 HSPU
10 Alternating pistols
15 Pull ups

 

4/12

Warm-up

-10g/ h bridges -7 each single leg g/ h bridges -30s each butt stretch seated (the one where you hug your leg) -10 hip hinge hops -10 squats -10 yard walking quad -30s each calf stretch -10 jerk dip hop to squat land

Strength/Skill

Snatch Grip Deadlift
2×5 @ 150% 1RM Snatch

Power Snatch
2×5 @ 60%

Snatch
2×5 @ 75%

WOD

“The Quick and the Dead”
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

 

4/13

Warm-up

-2x15s plank hold -10 squats -30s pigeon stretch -10 yard walking quad -10 yard high knee pull -10 push up w/ plus -5 yard inchworm with stretches -10 yard side lunges -10 yard inverted hamstring -10 yard Samson -10 pass thru pvc -10 quad “y” -5 steps each burgener warm up

Strength/Skill

2x Tabata
Right side hip-ups
Left side hip-ups
Superman Hold
L-hold on parallette

WOD

For Time
5 MU
15 T2B
15 Push press (95/65/45)
200 m Row
25 Power cleans
200 m ball run (med or slam) (20/15/12)
15 yard Handstand walk
15 Ring dips with feet elevated on front (scaled= standard ring dips)
5 Squat Snatch (scaled snatch to OHS)

 

4/14

Warm-up

-row 300 -30s each foam roll lat  -30s each foam roll quad (whole thing) -30s each FR calf -10 yard walking quad -10 yard high knee -10 yard Samson -10 push up -30s each chest stretch -10 ring rows -30s each lat stretch -10 multi position squats

Strength/Skill

Push Press

5, 3, 2, 2 AHAP

WOD

25 min AMRAP
5 Front squats @ 90%
45 sit ups
35 Russian twists
25 hollow rocks
15 V ups
100 m suitcase carry
5 burpees

 

4/15

“Submission Saturday”

WOD

Murph Prep 6. long run at park

WODs for 4/3-4/8

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4/3

Strength/Skill

3 Rounds not for time

5 Wall Walks
3 Push Press @80%
1 Handstand walk around box

WOD

“21-15-9 COMPLEX”
For Time
8 Deadlifts (155/105/75)
7 Cleans (power or squat)
6 Snatches (power or squat)
8 Pull Ups (ring rows)
7 C2B (jumping pull ups)
6 Bar MU (ring dips)
6 Deadlifts
5 Cleans
4 Snatches
6 Pull Ups
5 C2B
4 Bar MU
4 Deadlifts
3 Cleans
2 Snatches
4 Pull Ups
3 C2B
2 Bar MU

 

4/4

Strength/Skill

Back Squat
4×10 @60%
-superset-
Russian KB Swing
4×10 (70/55/35)

WOD

AMRAP 12
300 m Row
30 Wall balls (20/14/12)

 

4/5

Strength/Skill

15 EMOM
Minute 1-5: 3 Power snatches @70%
Minute 6-10: 2 Power snatches @80%
Minute 11-15: 1 Power snatch @90%

WOD

AMRAP 15 (bonus 20!)
10-8-6-4-2 Reps of
Front Squats (135/95/65)
Lateral Over-the-Bar Burpees
T2B

**If completed in under 15 minutes, repeat with 165/115/65 until time reaches 20 minutes.

 

4/6

Strength/Skill

Ring MU Progression & Modifications

WOD

50 m Overhead plate walk (45/25/15)
30 Abmat sit ups
20 DU (60 SU)
10 Box jumps (24/20/18)
50 m Overhead plate walk
40 Abmat sit ups
30 DU
20 Box jumps
50 m Overhead plate walk
50 Abmat sit ups
40 DU
30 Box jumps

 

4/7

Strength/Skill

EMOM 9
min 1, 4, 7: 10 Slam-ball get-ups (50/35/25)
min 2, 5, 8: 20 Squats w/ slam ball
min 3, 6, 9: 30 sec Plank w/ toes on slam ball

WOD

Murph Prep 5
5 RFT
100 m run
10 Ring rows
10 Push ups with 2 hands on a slam ball
10 Med ball cleans (20/16/14)

 

4/8

WOD

“Dan”
4 Rounds for Load and Time
21 Overhead Squats
400 m Run
Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).