WOD Blog

Saturday, September 18th

LOFT WOD

31 Heroes 

31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. To learn more about 31 Heroes click here.

Friday, September 17th

LOFT WOD

Gymnastics
RMU Skill Development
If you don’t have RX Ring Dips:
EMOM x 3 Rounds
1. 15-sec of Full Support Hold on Rings
2. 30-sec of Ring Muscle-Ups Feet on Floor or Banded Transitions
3. 45-sec of Strict Ring Dips

If you have RX Ring Dips:
EMOM x 3 Rounds
1. 15-sec of kipping swings on high rings
2. 30-sec of kipping hip to rings on high rings
3. Jumping RMU + 1-3 Ring Dips

If you have RMU:
Every 90-sec x 2 Rounds
1. 3-5 RMU
2. 2-4 RMU
3. 1-3 RMU

Metcon
4 Rounds:
4:00 Work/2:00 Rest
For reps:
20 Box Jumps
200m Run
20 Wall Balls
AMRAP Bar Muscle Ups
Rest 2:00

RX: 24/20″, 20/14#

Post WOD
2:00 Foam Roll Lats

Thursday, September 16th

LOFT WOD

Metcon
EMOM x 4
20 Double-Unders
4 Power Cleans @ 55%

Rest until the clock reaches 5:00 and then. . .

Every 90s x 4
5, 6:30, 8, 9:30
30 Double Unders
3 Power Cleans @ 70%

Rest until the clock reaches 12:00 and then. . .

E2MOM x 4
12, 14, 16, 18
40 Double Unders
2 Power Cleans @ 80%

Metcon
10-9-8-7-6-5-4-3-2-1
Deadlifts
Handstand Push-Ups
1 Rope Climb Between Each Round
(Finish on HSPU)
RX: 155/105#

Post WOD
2:00 Foam Roll Glutes
2:00 Foam Roll Hamstrings

GRIT WOD

Metcon 
EMOM x 4
20 Double-Unders/40 Single Unders
8 DB Cleans & Jerks

Rest until the clock reaches 5:00 and then. . .

Every 90s x 4
30 Double Unders/60 Single Unders
6 DB Clean & Jerks (Heavier)

Rest until the clock reaches 12:00 and then. . .

E2MOM x 4
40 Double Unders/80 Single Unders
4 DB Clean & Jerks (Heaviest)

Metcon 
10-9-8-7-6-5-4-3-2-1
DB Deadlifts
Wall Balls
1 Rope Pull or 5 Ring Rows between each Round

Post WOD
2:00 Foam Roll Glutes
2:00 Foam Roll Hamstrings

Wednesday, September 15th

LOFT WOD

Metcon 
EMOM 32
Station 1: 12/9 Calorie Assault Bike
Station 2: 6 Burpee Box Jump Overs
Station 3: 12/9 Calorie Row
Station 4: 6 Hang Squat Snatches

RX: 24/20″, 85/55#

Post WOD
2:00 Couch Stretch

GRIT WOD

Metcon 
EMOM 32
Station 1: 12/9 Calorie Assault Bike
Station 2: 6 Burpee Box Jump Overs
Station 3: 12/9 Calorie Row
Station 4: 10 Slam Balls

Post WOD
2:00 Couch Stretch