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Category Archive for: ‘Daily WODs’
WOD
Hero WOD – Whitten ( modified )
40 min cap
5 Rounds for time
22 KB Swings
22 Box jump overs w/ step down
22 Burpees
3 Rope climbs
200m run with KB – hold anyway
RX  24/16  24/20
INT  20/12 24/20
BEG  12/8 20/16
SKILL / STRENGTH
OH strength work ( 20 mins )
5 Sets – building to a heavy
1 Snatch balance
 +
3 OHS
 + 
6 OH Lunges
In between sets
12 DBL DB Bent over rows
 + 
16 Plate Russian twists
WOD
Run work ( 25 mins )
Aim for nasal breathing during the runs
And regular breathing during the rests
1km Run
3 mins rest
800m Run
2 mins rest
400m run
1 min rest
200m run
SKILL / STRENGTH
Strength work ( 20 mins )
4 sets of Bench press
1 x 10, 1 x 8, 1 x 6, 1 x 4 reps
(Building to heavy set of 4)
 +
100m DBL KB carry    24/16
 + 
12 Weighted glute bridges
^^ Weight or bar across the hips to add weight
WOD
For time ( 20 min cap )
5 Rounds
Work 2.30 mins – rest 1 min
20 ALT DB Snatches
15 C2B / Pullups / Ring rows
ME DB thrusters
RX  22.5/15  C2B
INT  20/10  Pullups
BEG  10/5 Ring rows
Score is DB Thursters
SKILL / STRENGTH
Strength work ( 22 mins )
8 x 2 min rounds
Rds 1, 3, 5, 7
10 Strict TTB or Strict SLR
 +
10 Strict HSPU or Box pike
Rds 2, 4, 6, 8
10 Strict C2B or Pullups 
 + 
10 Pistols or progressions
OR work on skill if they are beginners
WOD
For time ( 17 min cap )
50 HSPU / Box pike
50 Hang power snatch
50 Sumo Deadlift HP
50 Cal on Bike or Rower
RX  40/30 INT  35/25   BEG 30/20
WOD
Running Clock ( 30 mins )
0 – 10 mins
2 Rounds for time
15 TTB / SLR / HKR / Sit ups
12 Squat cleans
50 DU / 100 Singles
10 – 20 mins
2 Rounds for time
400m Run
30 Wallballs
15 Deadlifts
20 – 30 mins
15 Clean & Jerks
15 Burpee box jump overs
RX  70/50  12/9
INT  50/35  9/6
BEG  30/20  6/3
** RX on burpee box jump over only if they
JUMP up onto the box, not step
 – if they do singles, it is scaled
WOD
Running Clock  ( 38 mins )
0 – 10 mins
5 x 2 min rounds – building
6 Front squats from the floor –
^^ 3 sec tempo on first 3 reps
10 – 13 mins  – rest
13 – 20 mins
7 min AMRAP
@ 70% of 1RM Clean & jerk
(RX  90/60)
1 – 2 – 3 – 4 – 5 etc
Power clean & jerks
2 – 4 – 6 – 8 -10 etc
TTB / SLR / HKR
20 – 24 mins – rest
24 – 38 mins
1km run OR 1200m Row
40 SGL DB OH Walking Lunge
Remainder of time
AMRAP of
30 ALT DB Snatches
15 HSPU or HRPU
RX   22.5 /15
INT   20/10
BEG  10/5
SKILL / STRENGTH
Pullups  ( 20 mins )
6 Sets
RX
5 Strict C2B or Pullups
into 
ME Butterfly / C2B / Kipping pullups
In between sets
10 Banded face pulls
 + 
ME Hanging or paralette L sit hold
INT/SCALED
Pullup drills
 – Beat swings
 – Beat swing to pullup
 – Kipping pullup to pause
 – Pullup to push away from rig
In between sets
5 x ME Hollow hold
WOD
10 min AMRAP
10 DBL DB Burpees
15 ALT Pistols
10 Hollow rocks
20 DBL DB Deadlift
RX  22.5/15  
INT  20/10  
BEG  10/5  
SKILL / STRENGTH
Strength work ( 20 mins )
6 x 3 min rounds – building
3 Heavy Push press + 6 front or back squats
7 Strict pullups into 30 sec chin over bar hold
7 Heavy SGL arm DB DL – each side
WOD
For time (12 min cap )
108 Wall balls  –  4 x 3 min rounds
Min 1 – 100m run
Min 2 – 10 Burpee box jump overs
Min 3 – Wallballs
The goal is to get to 108 wall balls
RX / INT 9/6
BEG  6/3
SKILL / STRENGTH
Skill work ( 17 mins )
5 rounds of continuous moving
RX
4 – 6 BMU or RMU
12m HS walk
60 sec rest in between rounds
INT
12 mins of Ring or Bar MU work
HS walk work
SCALED
 – Box bar MU Jumping turnovers
 – Ring support hold
 – Partner HS support hold
 – Wall walks
 – Piked box walks
WOD
Running Clock ( 24 mins )
0 – 8 mins
3 Rounds
15 DBL DB Front squats
15 C2B / Pullups / Jumping Pullups
8 – 16 mins
3 Rounds
15 Hang DBL DB power cleans
60 DU / 120 singles
16 – 24 mins
3 Rounds
15 DBL DB Thrusters
200m Run
RX  22.5/15  C2B
INT  20/10  Pullups
BEG  10/5  Jumping Pullups
SKILL / STRENGTH
Snatch ( 22 mins )
3 sets @ 70 – 75%
1 Hang snatch – 3 sec pause at knee
1 Low Hang snatch – 3 sec pause below knee
1 Low Hang snatch – from just above ground
60 sec rest between sets
THEN
3 sets @ 75 – 80%
2 Full Snatches – drop & reset –
^^ 4 sec tempo pull to the knee
60 sec rest between sets
THEN
For 5 minutes
Every 30 secs – 1 Snatch – building to heavy
WOD
For time ( 14 min cap )
21 – 18 – 15 – 12 – 9 – 6 – 3
Hang power snatches
OHS
RX 40/30   INT 35/25   BEG 20/15