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WODs


December 08, 2018 Saturday

Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups

* As a team of 2 alternate each exercise.


December 07, 2018 Friday

Bench Press: 5-5-5

* No more than 15 minutes to work up to three moderately heavy sets of 5. Bench quickly, then warm up lifts for chipper.

Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters

* 25 min. time cap. This is a long chipper, scale accordingly to not cap.


December 06, 2018 Thursday

Weighted Pull-up: 3-3-3-3-3

4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans


December 05, 2018 Wednesday

Snatch Balance: 1-1-1-1-1

* Scale to OHS

21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps


December 04, 2018 Tuesday

Hang Power Clean + Hang Squat Clean 1-1-1-1

* Use mats

AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

* Use mats


December 03, 2018 Monday

Shoulder Press: 4-4-4

"Baseline" SRCF Intro WOD#1

* Happy OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (Coach)!


December 01, 2018 Saturday

Team WOD: 6 min to find 1RM Max Power Snatch

* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

* As a team of 2 complete for time. Alternate work and rest.


November 30, 2018 Friday

Gymnastic Skill Practice

* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)

Advanced Gymnastics Practice: E2MOM for 10 mins: Muscle-ups and Handstand Walks

* Alternate gymnastics practice, complete both movements every 2 minutes for 5 rds.

AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air Squats


November 29, 2018 Thursday

Lifting: Deadlifts and Hollow Rocks

* DL are touch and go. No drops. Alternate with 3 sets of 20 hollow rocks between DL.

Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts

* Use mats. Do not drop DL.


November 28, 2018 Wednesday

Clean & Jerk 1-1-1

* Use mats

AMRAP 12 mins: Double Unders, Pull-ups, Hand Release Push-ups and Clean & Jerks

* Use mats. Choose a load you can touch and go.


November 27, 2018 Tuesday

Shoulder Press 6-6-6

Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups

* DB Snatches are alternating arms. Do not drop DB.


November 26, 2018 Monday

Front Squat 1-1-1-1

18-15-12-9-6-3: Front Squats and Wall Balls

* Use mats


November 24, 2018 Saturday

Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps

* As a team of 2 for time. Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.


November 23, 2018 Friday

Maltz Memorial Challenge WOD

* Go as a team of 2 or Solo. Run as a team, alternate reps.


November 21, 2018 Wednesday

Squat Snatch 1-1-1

* Use mats

AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars


November 20, 2018 Tuesday

Front Squat : 2-2-2-2

3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

* Use mats