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Category Archive for: ‘Daily WODs’
WOD
“Caked”
Rx
25 Min AMRAP
30 DU
20 Cals Row/AB/Ski Erg
15 Abmat Sit Ups
10 Slamball 20/15
Int
25 Min AMRAP
30 DU
20 Cals Row/AB/Ski Erg
15 Abmat Sit Ups
10 Slamball 15/9
Beginners
25 Min AMRAP
50 Single Skips
20 Cals Row/AB/Ski Erg
15 Abmat Sit Ups
10 Slamball 9/6
Score = Total Reps
Scale As Required
STRENGTH
Deadlift/Bench Press
Min 0 – 4 – 8 – 12
5 Deadlifts
Building
Min 2 – 6 – 10 – 14
5 Bench Press
Building
Beginners AWATA
WOD
“Sally The Dumptruck”
Rx
10 – 8 – 6 – 4 – 2 Heavy Deadball/Stone G2S
100m Heavy KB Farmers Carry 32/24 After Each Round
Int
10 – 8 – 6 – 4 – 2 Heavy Deadball/Stone G2S
100m Heavy KB Farmers Carry 24/20 After Each Round
Beginners
10 – 8 – 6 – 4 – 2 Heavy Deadball/Stone G2S
100m Heavy KB Farmers Carry 20/16/12 After Each Round
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Queenslander”
Rx
1000m Row (Cash In)
10 Rounds
5 C2B Pull Ups
10 Press Ups
15 KB Swings 24/16
1000m Row (Cash Out)
Int
1000m Row (Cash In)
10 Rounds
5 Pull Ups
10 Press Ups
15 KB Swings 20/12
1000m Row (Cash Out)
Beginners
1000m Row (Cash In)
10 Rounds
5 Ring Rows
10 Knee Press Ups
15 KB Swings 16/12/8
1000m Row (Cash Out)
Score = Total Time
Scale As Required
STRENGTH
OHS/Back Squat
Rx/Int
15 Min Time Cap
5 OHS
Building
Beginners
5 Back Squats
Building AWATA
WOD
“Air Force”
Rx
20 Thrusters 42.5/30
20 Sumo Deadlift High-Pulls 42.5/30
20 Push Jerks 42.5/30
20 Overhead Squats 42.5/30
20 Front Squats 42.5/30
Ts & Cs
4 Burpees EMOM
Int
20 Thrusters 35/25
20 Sumo Deadlift High-Pulls 35/25
20 Push Jerks 35/25
20 Overhead Squats 35/25
20 Front Squats 35/25
Ts & Cs
4 Burpees EMOM
“Air Force Cadet”
Beginners
20 Thrusters 20/15
20 Sumo Deadlift High-Pulls 20/15
20 Push Jerks 20/15
20 Back Squats 20/15
20 Front Squats 20/15
Ts & Cs
4 Burpees EMOM
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The Peoples Forearm”
Rx
800m Run
21 Power Cleans 60/40
600m Run
15 Power Cleans 75/50
400m Run
9 Power Cleans 90/60
200m Run
3 Power Cleans 100/70
Int
800m Run
21 Power Cleans 50/35
600m Run
15 Power Cleans 60/40
400m Run
9 Power Cleans 70/45
200m Run
3 Power Cleans 80/50
Beginners
800m Run
21 Power Cleans 35/25
600m Run
15 Power Cleans 35/25
400m Run
9 Power Cleans 35/25
200m Run
3 Power Cleans 35/25
Score = Total Time
Scale As Required
STRENGTH
Complex
Rx/Int
15 Min Time Cap
Building To A Heavy Complex Weight
1 Squat Clean
2 Front Squats
1 Split Jerk
Beginners
1 Power Clean
2 Front Squats
1 Push Jerk
AWATA
WOD
“KokoBananas”
Rx
15 STOH 60/40
20 TTB
50 WB 12/9
20 TTB
15 STOH 60/40
Int
15 STOH 50/35
20 TTB/HKR
50 WB 9/6
20 TTB/HKR
15 STOH 50/35
Beginners
15 STOH 30/20
20 HKR
50 WB 6/3
20 HKR
15 STOH 30/20
Score = Total Time
Scale As Required
WOD
“Donkey Work”
Rx
30 Min AMRAP
500m Row
15 AB Cals/30 Shwinn Cals
12 TTB
9 Plate Burpees
Int
30 Min AMRAP
500m Row
15 AB Cals/30 Shwinn Cals
12 TTB/HKR
9 Plate Burpees
Beginners
30 Min AMRAP
500m Row
15 AB Cals/30 Shwinn Cals
12 HKR
9 Plate Burpees
Score = Total Time
Scale As Required
STRENGTH
Complex
Rx/Int
15 Min Time Cap
Rx/Int
3 DL
3 Hang Power Cleans
3 Push Jerks
Building
Beginners
As Above Technique Focus
AWATA
WOD
“Rolling Thunder”
Rx
10 – 8 – 6 – 4 – 2 DL 100/70
20 – 16 – 12 – 8 – 4 WB 12/9
50 – 40 – 30 – 20 – 10 DU
Int
10 – 8 – 6 – 4 – 2 DL 80/60
20 – 16 – 12 – 8 – 4 WB 9/6
50 – 40 – 30 – 20 – 10 DU
Beginners
10 – 8 – 6 – 4 – 2 DL 60/40
20 – 16 – 12 – 8 – 4 WB 6/3
50 – 50 – 50 – 50 – 50 Single Skips
Score = Total Time
Scale As Required
STRENGTH
TGU/Static Hold
E2MOM 6 Sets
Odd Rounds
2 TGU L + R Building
Even Rounds
25 – 35 Secs
Static L Sit/HKR Hold From Pull Up Bar
WOD
“Bully Set”
Rx
5 Rounds
3 Min Time Cap
15 TTB
10 STOH A. 80/60 B. 70/50
5 Box Jump Overs 30/24
Remainder Of Time ME Row Cals
2 Min Rest
Int
5 Rounds
3 Min Time Cap
15 TTB/HKR
10 STOH A. 60/40 B. 50/35
5 Box Jump Overs 24/20
Remainder Of Time ME Row Cals
2 Min Rest
Beginners
5 Rounds
3 Min Time Cap
15 HKR
10 STOH 35/25
5 Box Jump Overs 20/16
Remainder Of Time ME Row Cals
2 Min Rest
Score = Total Cals Rowed
Scale As Required
STRENGTH
Snatch
Rx/Int
15 Min Time Cap
3 Snatches Not TnG
Technique To Building Weight
Beginners
Power Snatch Technique
WOD
“Danger Mouse”
Rx
21 OVH Squats 50/35
21 Pull Ups
15 Hang Power Snatches 50/35
15 Pull Ups
9 Squat Snatches 50/35
9 Pull Ups
3 Min Rest
200m DBL KB Front Rack Walk Heavy
Int
21 OVH Squats 40/30
21 Pull Ups
15 Hang Power Snatches 40/30
15 Pull Ups
9 Squat Snatches 40/30
9 Pull Ups
3 Min Rest
200m DBL KB Front Rack Walk Heavy
Beginners
21 OVH Lunges 20/10
21 Ring Rows
15 OVH Lunges 20/10
15 Ring Rows
9 OVH Lunges 20/10
9 Ring Rows
3 Min Rest
200m DBL KB Front Rack Walk 12/8
Score = Total Time
Scale As Required