WOD Blog

Wednesday, February 24th

LOFT WOD

Barbell Cycling
EMOM X 10
2 “Touch and Go” Power Snatches
2 “Touch and Go” Power Clean & Jerk
Start at 60% 1RM Snatch and build

Metcon
50-40-30-20-10
Wall Balls (20/14#)
10 Clean & Jerks (95/65#)

Post WOD
1:00/side Pigeon Stretch

LOFT at Home

Accessory
3 Sets on 4:00
15/15 Single Leg Glute Bridges on Foam Roller
10/10 Birddogs
1:00 Wall Sit
:30 Side Plank/side

Metcon
50-40-30-20-10
Wall Balls
10 Double DB Clean & Jerks

Post WOD
1:00/side Pigeon Stretch

Tuesday, February 23rd

LOFT WOD

Metcon 
PARTNER WOD
Teams of 2 (1:1)
You Go – I go

AMRAP 30
10/7 Calorie Row
10 Push-Ups
10 Hang Cleans (75/55#)

Post WOD
1 min/side Sledge Hammer Smash Traps

LOFT at Home

Metcon
PARTNER WOD
Teams of 2 (1:1)
You Go – I go

AMRAP 30
10/7 Calorie Row
10 Push-Ups
10 Double DB Hang Cleans
Individual Version:
1:1 Work/Rest

Loft Remote:
Sub 100m Run for Row

Post WOD
1 min/side Sledgehammer Smash Traps

Monday, February 22nd

LOFT WOD

Strength
Work up to a heavy triple, double, and single Front Squat 

Metcon
Fran 
21-15-9 
Thrusters (95/65#) 
Pull-ups

Post WOD
1 min Child’s Pose
1 min Pec Smash with a Lacrosse Ball

LOFT at Home

Accessory
4 Rounds on 5:00
10 DB Bench Press
10 DB Flys
10 Lateral Raises
10 Front Raises
20 Banded Pull Aparts

Metcon
21-15-9
Double DB Thrusters
Ring Rows

Loft Remote

Burpee Fran
21-15-9
DB Thrusters
Burpees

Post WOD
1 min child’s pose
1 min pec smash with a lacrosse ball

Sunday, February 21st

LOFT WOD

Metcon 
10-9-8-7-6-5-4-3-2-1
Burpee Pull-Ups
200m Run After each Round

Core
5 Rounds:
15 Abmat Situps
1 min Unbroken Plank

Post WOD
200m Cool Down Jog

LOFT at Home

Metcon 
10-9-8-7-6-5-4-3-2-1
Devil’s Press
200m Run After each Round

Core
5 Rounds:
15 Abmat Situps
1 min Unbroken Plank

Post WOD
200m Cool Down Jog
1:00/side Standing IT band stretch

Saturday, February 20th

LOFT WOD

Metcon
2 Rounds For Time:
1000m Run
80 Kettlebell Swings (53/35#)
60 Double Unders
40 Pushups
20 Box Jumps (24/20″)

Post WOD
1:00 Pancake Stretch
10 Alternating Scorpion Stretches

LOFT at Home

Metcon 
2 Rounds For Time:
1000m Run
80 Kettlebell Swings
60 Double Unders (120 Singles)
40 Pushups
20 Box Jumps

Post WOD
1:00 Pancake Stretch
10 Alternating Scorpion Stretches