WOD Blog

Friday, September 18th

LOFT WOD

Metcon 
1 Mile Run
50 Burpees
50 Deadlifts
800 Meter Run
35 Burpees
35 Deadlifts
400 Meter Run
20 Burpees
20 Deadlifts
RX: 155/105#

LOFT Remote WOD

Metcon 
Equipment Needed:
One Dumbbell
Box/Bench

5 Sets (1 Set Every 4:00)
16 Alt. Hang DB Clean and Jerk
10 Weighted Box Step-Ups
16 Alt. Hang DB Clean and Jerk
No equipment:
20 Plank to Toe Taps
20 Box Step-Ups
20 Plank Pushups

Finisher
400m Walking Lunge
*10 min Time Cap

Post WOD
2:00/side Pigeon Stretch

Thursday, September 17th

LOFT WOD

Metcon
0:00-30:00
5 RFT
300m Run
20 Wall Balls (20/14#)
10 Handstand Pushups

In the remaining time:
Build to a Heavy Triple Back Squat

LOFT Remote WOD

Metcon 
Starting at 0:00
For time:
75 V-ups
*Every 2 Minute on the Minute 5 Burpees over DB
*15 min time cap

Metcon 
Equipment Needed: One Dumbbell
Starting at 15:00
For Time:
50 Alt. Devil’s Press
*Every 2 Minute on the Minute 200m Run
No equipment: Burpees

Post WOD
1:30 up dog stretch
1:30 child’s pose


Wednesday, September 16th

LOFT WOD

Metcon 
EMOM x 30
Min 1: 200/175m Row
Min 2: 5 Box Jumps
Min 3: 3 Power Cleans
RX: Box 36/30″
Start Cleans at 95/65# and build
Score is final weight lifted for 3 reps
Power Clean (Heaviest set of 3)

LOFT Remote WOD

Metcon 
Equipment Needed: One Dumbbell
3 Rounds
50 Single DB Deadlifts
40 Single DB Shoulder to Overhead
30 Jumping Split Lunges
No equipment:
Bird Peckers
Incline Push-Ups
Jumping Split Lunges

Accessory
3 Rounds
3/3 Turkish Get-ups
5/5 DB Windmills
30sec Side Plank (each side)

Post WOD
2:00/side Triangle Pose

Tuesday, September 15th

LOFT WOD

Strength
0:00-10:00
EMOM x 10
1.Single Arm Bent Over DB Row x 6-8/arm
2. Strict Ring Dips x 6-8

Metcon
For Time:
30 Single Arm Overhead Lunges
40 Pull-Ups
20 Single Arm OHL
50 Abmat Situps
10 Single Arm OHL
30 Pull-Ups
20 Single Arm OHL
40 Abmat Situps
30 Single Arm OHL
20 Lateral Burpees over Dumbbell
RX: 50/35#
20:00 Cap

LOFT Remote WOD

Metcon 
Equipment Needed:
Box/Bench
One Dumbbell
Jump Rope

20:00 AMRAP
10 Hand Release Push-ups
15 Box Jumps
20 Alt. DB Snatch
75 Double Under

No equipment:
Sub up-downs for DB snatch
Sub 75 line hops for DU

Accessory
3 Rounds
15 Bent Over DB Row (each side)
15 Standing DB Shoulder Press (each side)
12 Seated DB Curl (each side)
12 Lying DB Tricep Extension (each side)

No equipment:
Pike push-ups
1:00 arm circles forward
1:00 arm circles backward
Bench dips

Post WOD
2:00 Forward Bend with Shoulder Stretch