WOD
Saturday’s WOD
Gym
Strength: Work up to 70% Cleans around 8 sets of 2. Resting :90-2:00 between sets.
Metcon:
50-40-30-20-10 reps of:
Push Ups
Russian KBS (32/24). **these should be heavy
Virtual
Strength: 3 supersets of:
1a) Single Leg Glute Bridges with 3 ct. hold at top: 10 reps each leg
1b) Plank Shoulder Taps: 30 reps total
:90 Rest between each set
Metcon:
50-40-30-20-10 reps of:
Push Ups
Squats
WOD: Virtual & Gym options
Gym
Strength: Your Next Lift. 3 x 5
Metcon:
10 – 1 reps of:
KB Snatch right
KB Snatch Left
Goblet Reverse Lunges each leg
Virtual
Metcon:
16:00 EMOM:
2 Turkish Get Ups each arm
3 KB Windmills each arm
10 Weighted Sit Ups
20 Toe Taps to DB/ Switch Steps each leg
Workout of the Day: Beirut Tribute WOD
The 4 rounds mark the day of the explosion, 135 air squats the number of deaths, 8 bar muscle ups the month and 2020 power cleans and front squats the year. The 102 sit ups represent the number of missing people.
If you’d like to help, please consider donating to the Lebanese Red Cross here.
The Beirut Tribute WOD was created by 9616 CrossFit as a way to honour the people who got killed and were injured during the devastating Beirut explosion last week.
The set of explosions on Tuesday August 4, which were preceded by a large fire at the Port of Beirut, killed at least 137 people and injured about 5,000 others.
WOD
Strength:
Your Next Lift. 3 sets of 5 reps
Metcon:
20 minute emom:
15 Barbell row- 95/65
10 Russian twists 25/15
15/12 pushups
30s hollow hold
WOD: Jerk Skill Work & “Jack”
Strength Skill Work:
Jerk: Split Or Push Jerk. We are working from the ground, not the rack.
Work up to 50-60% of your 1RM. Choose one style of jerk and stick with it.
8-10 sets of 3 reps. Rest 2:00 between sets.
This is not touch and go. Skill work is done to refine movement patterns.
METCON: “Jack”
20 Min AMRAP:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 24/16K
10 Box Jumps, 24/20 in
L3: 95/65; 20/12K; 20/12 in.
L2: 85/55; 16/12K; 12/6 in.
WOD: In Gym & Virtual Options
GYM
Strength: Your Next Lift 3 sets of 5 at your working weight
**Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift.
***If you are on cycle 3, remember it is now time to Front Squat.
Metcon:
12 AMRAP:
10 burpees
25 Double Unders
Virtual
Strength: 5 Supersets with :30 rest in between each set/movement:
1a) Single Arm Rows x 10 each
1b) Glute Bridge Floor Press x 10 each
Metcon:
20-15-10-5:
burpees
40-30-20-10:
sit ups
WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit
Gym:
Karen
150 wallball for time
Finisher:
ABZZZ-
4 Rounds for Quality of:
30s plank Hold
10 V-Ups
10 Hollow Rocks
20 Flutter Kicks
:90 Rest
Virtual
At home ‘Karen’
150 (clusters or thrusters if no med ball) For Time
Finisher: Ab Circuit:
4 rounds for Quality of:
30s plank hold
10 v-ups
10 hollow rocks
20 Flutter Kicks
rest 90s
WOD: GYM & VIRTUAL OPTIONS
Gym:
Strength:
Your Next Lift:
3 sets of 5 reps at working weight
Goal is to add 5-10# from previous cycle on upper body lifts and 10-20# on lower body lifts.
Remember to alternate Strict Press & Push Press every other cycle and Front Squat every 3rd cycle.
Metcon:
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
Virtual:
STRENGTH:
5 Supersets of:
1a) single leg RDL x 8 each side
b)Goblet squat (tempo 2 down/2 bottom pause/2 up) x 8
METCON:
15 minute amrap:
5 burpees (strict)
10 floor wipers
15 kb swings
WOD: Glute Bridge & Nancy
Strength:
Weighted glute bridge
5 x 10. Going up in weight; Rest 2:00
METCON
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
WOD: Kipping Pull Up Skill Work
Skill:
Kipping Pull Up and progressions
METCON:
25-minute amrap:
5 pullups
10 step-ups (not box jumps) 24/20” total
15 dubs
WOD: Your Next Lift then Deadlift & Push Up
Strength:
Your Next Lift 3 sets of 5 at working weight
Goal is to lift 5-10# heavier in upper body lifts or 10-20# heavier in lower body.
You will alternate strict press with push press every other cycle and you will alternate front squat every 3rd cycle.
Metcon:
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
WOD: GYM/Virtual: Shoulder/Bi’s & Tri’s then Double Unders, Snatches, Lunges
Gym and Virtual:
Strength:
3 sets of 10 each:
1a) Lateral Raise
1b) Front Raise
Rest 1:00 between sets
Then:
3 sets of 10 each:
2a) BB/DB Curl
2b) OH triceps extension
Rest 1:00 between sets
Metcon:
5 RFT:
30 DUs(90 SUs/Pogo jumps)
20 kb snatch (10/10) 24/16k
10 jump lunges
Rest 1 minute