WOD Blog

Friday, July 23rd

LOFT WOD

Weightlifting
Hang Snatch + Snatch (1-1-1-1-1-1-1)

Metcon
For Time:
10-8-6-4-2
Power Snatch
5-4-3-2-1
Bar Muscle Up
RX: 135/95#

Post WOD
10 Slow Passthrus
10 Slow Reverse Passthrus
0:30 Towel Stretch (each side)

LOFT at Home

Weightlifting
AMRAP 20
10/10 Landmine Press
10/10 Landmine Row
30s/30s Single Arm Upside Down KB Hold while Marching
20 Banded Face Pulls

Metcon
For Time:
40-20-10
DB Power Snatch
Bike Cals

Post WOD
10 Slow Passthrus
10 Slow Reverse Passthrus
0:30 Towel Stretch (each side)

Wednesday, July 21st

LOFT WOD

Strength
Back Squat E2MOM x 5
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1-2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Metcon
AMRAP x 20
500m Row
9 Overhead Squats
15 Toes to Bar
21 Kettlebell Swings
RX: 115/75#, 53/35#

Post WOD
2:00 Couch Stretch

LOFT at Home

Strength
E4MOM x 3
12 DB Bench Press @ 31X1
8 DB Floor Press
20 DB Death March

Metcon
AMRAP x 20
500m Row
9 DB Overhead Squats
15 Toes to Bar/Knee Raises
21 Kettlebell Swings

Post WOD
2:00 Couch Stretch

Tuesday, July 20th

LOFT WOD

Skill Work
Inverted Work

Choose from:
HS Walking
HS Push-Ups
HS Kickups/Holds
Headstands

Metcon
2 Rounds Each for Time:
600 Meter Run
12 Handstand Push-Ups
9 Pull-Ups
400 Meter Run
9 Handstand Push-Ups
6 Pull-Ups
200 Meter Run
6 Handstand Push-Ups
3 Pull-Ups
Rest 5:00 between sets
10:00 cap/set

Post WOD
20 Scorpions
1:00 Child’s Pose

LOFT at Home

Skill Work
Handstands

Choose from:
HS Walking
HS Push-Ups
HS Kickups/Holds
Headstands

or:
EMOM x 10
1. 30s Flutter Kicks
2. 30s Plank

Metcon
2 Rounds Each for Time:
600 Meter Run
12 Push-Ups
9 Pull-Ups/Ring Rows
400 Meter Run
9 Push-Ups
6 Pull-Ups/Ring Rows
200 Meter Run
6 Handstand Push-Ups
3 Pull-Ups/Ring Rows
Rest 5:00 between sets
10:00 cap/set

Post WOD
20 Scorpions
1:00 Child’s Pose

Monday, July 19th

LOFT WOD

Weightlifting
Power Clean + Push Jerk (3 x 1)

2 Clean Lift-Offs + Power Clean & Push Jerk @ 70-75%
Followed by…
1 Clean Lift-Off + Power Clean & Push Jerk @ 75-80%
Followed by…
Power Clean & Push Jerk @ 80-85%

Metcon
For Time:
45 Cal Row
45 Shoulder to Overhead
45 Deadlifts
12 min cap
RX: 135/95#

Post WOD
1:00 Lacrosse Ball Pec Smash (each side)
1:00 Lacrosse Ball Lat Smash (each side)

LOFT at Home

Weightlifting
EMOM x 20 (4 rounds)
1. 8-12 Bul Split Squat (r)
2. 8-12 Bul Split Squat (l)
3. 10-15 Fire Hydrants (r)
4. 10-15 Fire Hydrants (l)
5. 30 Banded Hamstring Curls

Metcon
For Time:
45 Cal Row
45 DB Shoulder to Overhead
45 Heavy DB Deadlifts

Post WOD
1:00 Lacrosse Ball Pec Smash (each side)
1:00 Lacrosse Ball Lat Smash (each side)