WOD Blog

Tuesday, October 27th

LOFT WOD

Metcon 
E2MOM x6
10 Deadlifts (185/125#)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts (185/125#)
40 Bar Facing Burpees

Accessory
3 Sets
60-second Weighted Plank
20 Seated Russian Twist (AHAP)
60-Second Hollow Rock Hold
20 Bicycle Kicks

LOFT Remote WOD

Accessory
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)3 Rounds
10 Tempo Pushups (2 sec down/ fast up)
15 Swimmers
10 Bench Dips

Metcon
Equipment Needed: One Dumbbell
3 Rounds:
400m Run
20 Alternating Dumbbell Snatches
20 Abmat Sit-Ups

No Equipment: Sub Donkey Kicks for DB Snatches

Post WOD
1:00/side Triceps Stretch

Monday, October 26th

LOFT WOD

Strength
Back Squat (3, 3, 3+)
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%

Metcon
40/30 Calorie Row
100 Wall Balls (20/14#)
40/30 Calorie Row

LOFT Remote WOD

Core
3 Rounds
1:00 min Plank
30-sec Side Plank (each side)
30 Flutter Kicks (each side)

Metcon
Equipment Needed: Two Dumbbells
5 Rounds:
3:00 AMRAP
3 Double Dumbbell Power Cleans
6 Push-Ups
9 Air Squats
– rest 1:00 between rounds –

No Equipment:
Sub 3 Box Jumps (or 6 step-ups) for Power Cleans

Post WOD
20 Scorpions

Sunday, October 25th

LOFT WOD

Metcon
AMRAP 20:
20 Wallballs (20/14#)
20 Hang Power Snatches
20 Box Jumps (24/20″)
20 Overhead Squats (75/55#)
20/15 Calorie Row

LOFT Remote WOD

Metcon 
AMRAP 20:
20 DB Goblet Thrusters
20 Plank Shoulder Taps
20 Box Jumps
20 Air Squats
200m Run

Mobility
2 Rounds:
10m Walking Quad Stretches
10m Walking Figure 4 Stretches
10m Samson Lunges
10m Spiderman Lunges
10m Side Lunges

Saturday, October 24th

LOFT WOD

Metcon 
AMRAP 12:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts (185/135#)

Rest 5:00

For Time:
The Number of Rounds you did in Part A
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts (185/135#)
Cap 12:00

LOFT Remote WOD

Metcon
1 Mile Run

Directly Into…

21-15-9:
Kettlebell Swings
Burpees

Directly Into…

1 Mile Run

Post WOD
2:00/side Pigeon Stretch

Friday, October 23rd

LOFT WOD

Strength
Shoulder Press (5, 5, 5+)
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%

Metcon
3 Rounds
12 Dumbbell Overhead Squats (50/35#)
6 Bar Muscle Ups
-Directly Into-
3 Rounds
6 Overhead Squats (115/75#)
12 Chest to Bar Pullups

LOFT Remote WOD

Accessory
3 Sets:
10 Cat-Cow Exercise
20 Swimmers + 30s Superman Hold
15 Single Leg Calf Raise (each side)

Metcon
Equipment Needed: Two Dumbbells
AMRAP 15 Minutes:
12 Dumbbell Devil’s Press
12 DB Push Press
12 Box Jumps

Equipment Needed: None
AMRAP 15 Minutes:
36 Up Downs
24 Step Ups
12 Pike Push-Ups

Post WOD
2:00/side Pigeon Stretch