60B Progress Drive, Manchester, CT • (860) 281-1874

Archive for the ‘WODs’ Category

Wednesday 9/7/16

 

 

 

Strength:
20 minutes to work to challenging set of 3:
Sotts press
Then, work to heavy single of:
Snatch Balance

WOD:
With a running clock:
3 minute EMOM:
100m run sprints
1 minute rest

3 minute EMOM:
ME squat snatches using 70-75% of weight determined for snatch balance
1 minute rest

3 minute EMOM:
100m row sprints

Wednesday 06/22/16

 

 

 

Hatch Week 12! The end is here! Check out SugarWOD for percentages/sets you will be completing today.

WOD:
9 Minute EMOM:
Min 1: 40 sec ME cal on assault bike or row
Min 2: 40 sec ME barbell thrusters (45/35)
Min 3: 40 sec plank hold
*Score is total cals + thrusters for entire EMOM

Thursday 6/9/16

 

 

 

*OLY Class tonight at 6:00PM

WOD:
“Moore”
Complete as many rounds as possible in 20 minutes of:
15 FT rope climbs, 1 ascent
Run 400 meters
Max rep HSPU

Thursday 1/21/15

 

 

 

OLY Tonight at 6:00pm!

Mobility and review of all movements

WOD:
With a 25 minute running clock:
5 Rounds starting at the top of every 5 minutes:
3 min AMRAP (2 min rest between rounds)
20 Double Unders
10 OHS (95/65)
5 HSPU

*Record score for each AMRAP, go all out but try to keep scores consistent!

Wednesday 1/20/15

 

 

 

Strength:
10 Min EMOM:
1 Hang squat clean + 1 Squat C&J (does not have to be performed together, just need to complete both in the minute).  @ 60-65% 1 RM C&J + 5-10lb increase from last week.
Then:
6 Minutes of goat training:
T2B or K2E

WOD:
9 Minute AMRAP:
3 C&J (135/95)
3 C2B pull ups
6 C&J
6 C2B
9 C&J
9 C2B
12…15…18…etc.

Tuesday 1/19/15

 

 

 

*OLY tonight at 6:00pm!

Strength:
20 Minutes to complete:
4×2 Back squats @ 90% 1RM across
Then:
1 set of ME unbroken kipping HSPU
1 max distance handstand walk

WOD:
15 Minute EMOM:
10 Burpees + 5 Wall balls (20/14)
*If you fail to complete all 15 reps in the minute, the remainder of the 15 minutes becomes an AMRAP of 10 burpees, 5 wall balls. Score will be how many minutes completed as an EMOM and then how many rounds as an AMRAP.

Monday 1/18/15

 

 

 

Strength:
10 min EMOM:
1 Hang Squat Snatch + 1 Squat Snatch
(do not have to be performed together, just need to complete both lifts in the minute)
@60-65% of 1 RM Snatch + 5-10 lb increase from last week then:
6 min Goat Training:
Pull Ups or Muscle Ups

WOD:
CF Open 15.1 A (Reversed)
9 min AMRAP
15 Deadlift (115/75)
10 Snatches (115/75)
5 T2B

Then as a group: Tabata Ab Mat Sit Ups

Friday 1/15/15

 

 

 

10 minutes Goat Training:
Choose anything that you’d like to better for the CF Open

WOD:
CF Open 13.1…almost….
(cleans can be power or squat)
17 minute AMRAP
40 Burpees
30 Cleans (95/65)
30 Burpees
30 Cleans (135/95)
20 Burpees
30 Cleans (185/125)
10 burpees
AMRAP Clean Reps (225/155)

Thursday 1/14/15

 

 

 

*OLY Tonight at 6:00pm!

Skill:
Mobility and Kipping Review (HSPU and T2B)

WOD:
From 0-3 minutes:
2 Rounds:
5 HSPU
5 Deadlift (225/155)
5 T2B
From 3-6 minutes (add 2 reps if you completed 2 Rounds of 5 Reps, otherwise stay with 5’s)
2 Rounds:
7 HSPU
7 Deadlift (225/155)
7 T2B
From 6-9 minutes (add 2 reps if you completed 2 Rounds of 7 Reps, otherwise stay with 5’s or 7’s)
2 Rounds of 9 reps of each exercise
From 9-12 minutes (add 2 reps if completed…)
2 Rounds of 11 reps of each exercise
From 12-15 minutes (add 2 reps if completed…)
2 Rounds of 13 reps of each exercise
From 15-18 minutes (add 2 reps if completed…)
2 Rounds of 15 reps of each exercise.

*This wod is 18 minutes for everyone.  If you cannot add 2 reps at a particular point, just stay with the last rep scheme that you did complete.

Example: you complete 7 reps, but do not complete 9 reps.  Start back with the 9 rep scheme for each 3 minute block through 18 mins.

Wednesday 1/13/15

 

 

 

Strength:
10 min EMOM:
1 Hang Squat Clean + 1 Squat C&J
(do not have to be performed together, just need to complete both lifts in the minute)
@60-65% of 1 RM C&J + 5-10 lb increase from last week
then:
6 min Goat Training:
Dips (Horns or Rings)

WOD:
3 RFT:
20 Calorie Row
15 KB Swings (53/35)
10 Box Jumps (24/20)
After completed, have 6 minutes to determine:
1 RM Push Press (from ground)

*2 scores: time and weight lifted

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Contact Info

60B Progress Drive
Manchester, CT 06042
(860) 281-1874