MON 10/18/21 WOD
Warm Up - 200m Run - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4
Strength WOD - Front Squat - 1-1-1-1-1-1-1 (Compare to 7/29/21)
WOD - 12 Min EMOM
1 Squat Clean @ 50% of 1RM Front Squat
1 Front Squat
1 Thruster
**AMRAP if you can’t keep up**
SAT 10/16/21 - 9am - 11:00am - Partner WOD / OPEN GYM -
SAT 10/16/21 - 9am - 11:00am - Partner WOD / OPEN GYM -
Oct 15
Written By Ferber Wilson
Partner WOD – “You Go, I Go”
**One Partner completes a round**
**Alternate until all rounds have been completed**
L3
10 Kettlebell Swings 70/55#
10 Toes to Bar
10 Burpees
20 Rounds for Time
L2
10 Kettlebell Swings 55/35#
10 Knees to 90
10 Burpees
20 Rounds for Time
L1
10 Kettlebell Swings 45/25#
10 Lying Toes to Bar
10 Burpees
16 Rounds for Time
FRI 10/15/21
FRI 10/15/21
Oct 14
Written By Ferber Wilson
Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - Clean Progression - 1 to Knee - 1 to Hip - 1 Pwr Pull - 1 Pwr Clean - 1 Sqt Clean - 2 Rounds
Strength WOD - Clean - 1-1-1-1-1-1-1 (Compare to 7/28/21)
WOD - 12 Min EMOM (Compare to 7/28/21)
1 High Hang Squat Clean @ 60% of 1RM
1 Low Hang Squat Clean
1 Squat Clean
**AMRAP if you can’t keep up**
THU 10/14/21
THU 10/14/21
Oct 13
Written By Ferber Wilson
Warm Up - 100m Run - Goose Step - 10 Squats - Arm Circles - Trunk Twist - 10 Push ups - 10 Sit ups - 10 Pull ups - Movement Prep - 3 Reps of each 2 Rounds
WOD
800m Run L2-600m L1-400m
40 Burpees L2-30 Burpees L1-20 Burpees
30 Box Step Ups L3-24/20” L2-20/18” L1-18/16”
20 Med Ball Cleans L3-20/14# L2-16/10# L1-14/8#
20 Pull ups L2-Banded L1-Ring Rows
30 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
40 Burpees L2-30 Burpees L1-20 Burpees
800m Run L2-600m L1-400m
For Time
WED 10/13/21 WOD
WED 10/13/21 WOD
Oct 12
Written By Ferber Wilson
Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds
Strength WOD - Push Jerk - 5-5-5-5-5-5-5 (Compare to 7/15/21)
WOD - 10 Min EMOM (Compare to 10/12/20)
8 S2OH @ 65% of 5RM (From the Floor)
30 Double Unders**AMRAP if you can’t keep up**
TUE 10/12/21 WOD
TUE 10/12/21 WOD
Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5-3
Strength WOD - Back Squat - 1-1-1-1-1-1-1 (Compare to 7/21/21)
WOD - 9 Min - Every 45 second complete the following reps - (Compare to 2/4/21)
1 Squat Clean L3-185/125# L2-135/95# L1-95/65#
2 Power Clean
3 Deadlift
**AMRAP if you can’t keep up**
Mon 10/11/21 WOD
Warm Up– 20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds –
Strength WOD – Snatch – 3-3-3-3-3-3-3 (Reset) (Compare to 7/23/21)
WOD – 12 Min AMRAP (Compare to 2/24/21)
10 DB Snatches L3-50/35# L2-40/25# L1-30/15#
8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
6 Box Jumps L3-24/20” L2-20/18” L1-18/16”
Rounds + Reps