WOD Blog

Tuesday, September 29th

LOFT WOD

Metcon 
30-20-10
Deadlift (155/105#)
Box Jump Overs (24/20″)
5:00 Rest
15-12-9
Deadlift (185/125#)
Box Jump Overs (30/24″)

LOFT Remote WOD

Metcon 
Equipment Needed:
Two Dumbbells
Box

30-20-10
DB Deadlift
Box Jumps

800m Run

15-12-9
DB Squat Cleans
Box Jumps

400m Run

5-4-3-2-1
DB Thrusters
10-8-6-4-2
Box Jumps

Metcon
Equipment Needed: Box
30-20-10
Wood Peckers
Box Jumps

800m Run

15-12-9
Pop Squat Jumps
Box Jumps

400m Run

10-8-6-4-2
Jump Lunges
Box Jumps

Post WOD
100m Walking Quad Stretch

Monday, September 28th

Strength
Back Squat (Work up to a heavy set of 2)
0:00-15:00 on a running clock
Minimum of 7 working sets

Pyramid Triple Helen
1200m Run
63 Kettlebell Swings (53/35#)
36 Pull-ups
800m Run
42 Kettlebell Swings
24 Pull-ups
400m Run
21 Kettlebell Swings
12 Pull-ups
20 min cap

LOFT Remote WOD

Metcon
Equipment Needed: One Kettlebell
1200m Run
63 Kettlebell Swings
36 Sumo DL High Pulls
800m Run
42 Kettlebell Swings
24 Sumo DL High Pulls
400m Run
21 Kettlebell Swings
12 Sumo DL High Pulls

Metcon 
Equipment Needed: None
1200m Run
63 Plank Shoulder Taps
36 Sumo Squats
800m Run
42 Plank Shoulder Taps
24 Sumo Squats
400m Run
21 Plank Shoulder Taps
12 Sumo Squats

Accessory
3 Rounds
10/10 Bird Dogs
1:00 Plank

Sunday, September 27th

LOFT WOD

Metcon
10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55#)
Toes to Bar
Wall Balls (20/14#)
Cal Air Bike

LOFT Remote WOD

Metcon 
Equipment Needed: Two Dumbbells
10-9-8-7-6-5-4-3-2-1:
Double DB Snatch
Sit-Ups
Double DB Thruster
100m Run After Each Round

Metcon
No Equipment
20-19-18-17-16-15-14-13-12-11
Mountain Climbers
V-Ups
Pop Squat Jumps
100m Run After Each Round

Saturday, September 26th

LOFT WOD

Metcon 
5 Rounds:
3 Burpee Box Jumps (24/20″)
6 Double Dumbbell Front Squats (50/35#)
9 Slam Balls (40/30#)

50/35 Calorie Row

4 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Slam Balls

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Slam Balls

LOFT Remote WOD

Metcon
5 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Pushups

400m Run

4 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Pushups

400m Run

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Pushups

Post WOD
2:00/side Standing Quad Stretch