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Category Archive for: ‘Daily WODs’
TESTING WEEK
SKILL / STRENGTH
Deadlift  ( 20 mins )
Build to a 1 RM deadlfit 
WOD
20 min AMRAP
Modified 20.2
4 DBL DB thursters
6 T2B / SLR / HKR
24 DU / 60 singles
RX 22.5/15
INT 20/10
BEG  10/5
TESTING WEEK
SKILL / STRENGTH
Press ( 22 mins )
Build to a 1RM strict press
THEN
1 RM push press
THEN
1 RM push jerk
THEN
1 Set of ME strict pullups
THEN
1 Set of ME pressups
WOD
For time  ( 10 min cap )
1600m ( 1 mile run)
OR
2km row for time
TESTING WEEK
SKILL / STRENGTH
Clean & Jerk ( 25 mins )
Build to a 1 RM power clean & jerk
THEN
Build to a 1 RM full clean & jerk
**RECORD BOTH LIFTS**
WOD
For time ( 15 min cap )
BATISTABOMB
10 hang power cleans
15 box jump overs
10 power cleans
10 hang squat cleans
15 box jump overs
10 squat cleans
RX  80/55   24/20
INT  50/35   24/20
BEG   30/25   20/16
** RECORD WEIGHT & TIME**
TESTING WEEK
SKILL / STRENGTH
Back Squat ( 20 mins )
3 sets of 5 reps building to a heavish
THEN
Continue to find 1 RM back squat
WOD
For time ( 15 min cap )
THUNDERCAT
20 thrusters
5 HSPU / HRPU
20 sumo DL HP
10 HSPU / HRPU
20 push jerk
15 HSPU / HRPU
20 OHS
20 HSPU / HRPU
20 front squats
25 HSPU / HRPU
RX  40/30   INT  35/25   BEG  30/20
TESTING WEEK
SKILL / STRENGTH
Snatch  ( 20 MINS )
Build to a 1 RM power snatch
THEN
Build to 1 RM full snatch
**RECORD BOTH LIFTS**
WOD
For time ( 16 min cap )
MEGA HELEN
3 rounds 
400m run
30 KB swings
20 pullups
RX  24/16     
INT  20/12     BEG 12/8
SKILL / STRENGTH
Unilateral strength work ( 20 mins )
10 DBL KB front rack step back lunges – e/s
10 ALT top to top chest press
^^ lying on a medball for incline
10 SGL arm DB deadlifts – e/s
Rest 90 secs between rounds
WOD
For time ( 15 mins )
21 – 15 – 9 – 15 – 21
C2B / pullups / jumping pullups
Back squats
30 DU / 60 singles after each round
RX  60/40  C2B
INT  50/35  pullups
BEG  35/25  jumping pullups
WOD
Running clock ( 33 mins )
0 – 5 mins
15 lateral burpees
20 hang power cleans
15 lateral burpees
ME cals or wallballs in remainder of time
5 – 7 min  –  2 mins rest
7 – 12 mins 
15 hang squat cleans 
20 lateral burpee
15 hang squat cleans 
ME cals or wallballs in remainder of time
12 – 14 mins  –  2 mins rest
14 – 19 mins 
15 power cleans 
30 STOH
15 power cleans 
ME cals or wallballs in remainder of time
19 – 21 mins  –  2 mins rest
21 – 26 mins 
15 squat cleans
15 STOH
15 squat cleans
ME cals or wallballs in remainder of time
26 – 28 mins   –  2 mins rest
28 – 33 mins
30 clusters
ME lateral burpees in remainder of time
RX  40/30   INT  35/25   BEG  30/20
SKILL / STRENGTH
Press / jerk werk ( 20 mins )
Building for 4 sets of 
Pause push press
 +
Pause push jerk
 +
Pause split jerk
** 3 sec pause in the dip
Then remainder of time
@ 90% of above weight
4 x 2 jerks – any way
^^ keep weight the same
WOD
For time ( 18 min cap )
1 km run – buy in
10 HSPU / box pike / HRPU
20 STOH
30 deadlifts
40 press ups
50 cal row
RX  60 / 40  no mat
INT  50/35  1 – 2 mats 
BEG  35/25   
SKILL / STRENGTH
Front squat ( 25 mins )
Building to a heavy in 4 sets
1 x 7, 1 x 5, 1 x 3, 1  x 1 reps
in between sets
10 renegade rows – no pushup
 + 
30 sec hollow hold
1 renegade row = both L &
R
WOD
Lifting work ( 14 mins )
7 x 2 min rounds
200m run / 250m row
2 heavy squat cleans 
^^ building every round
Start from around 70%
SKILL / STRENGTH
BW strength work ( 25 mins )
Not for time 
16 – 12 – 8 – 4
Strict pullups OR ring rows
^^feet on box for ring rows
Ring push ups OR ring dips
Pistosl OR progressions
2 Rope climbs after each round
WOD
For time ( 15 min cap )
40 ALT DB snatches
10 SGL DB box step over
30 ALT DB snatches
20 SGL DB box step overs
20 ALT DB snatches
30 SGL DB box step overs
10 ALT DB snatches
40 SGL DB box step overs
Remainder of time
ME ALT SGL DB burpee clusters