WOD Blog

Thursday, July 30th

LOFT WOD

Strength
Deadlift (8×2@80%)

Metcon
AMRAP x 12
15 Wall Balls
5-10-15-20 . . .
Pull-ups
RX: 20/14 to 10ftAMRAP x 9

10 Wall Balls
3-6-9-12-etc
Ring Rows

Cardio Metcon
AMRAP x 24
5-10-15-20 . . .
Wall Balls
Pull-ups/Ring Rows
Kettlebell Swings
RX: 20/14 to 10ft, 53/35#

LOFT Remote WOD

Metcon
Equipment Needed:
One Dumbbell or Kettlebell
Set of Stairs

AMRAP x 26
3-6-9-12-etc
DB/Kettlebell Swings
Goblet Squats
Stadium Steps

Metcon 
Equipment Needed: Set of Stairs
AMRAP x 26
3-6-9-12-etc
Bird Peckers (Total)
Air Squats
Stadium Steps

Accessory
Equipment Needed: One Dumbbell
3 Rounds
10/10 Bent over DB Row
15 Reverse Flys
8/8 Single-Leg RDL

Equipment Needed: None
3 Rounds
20 Swimmers
5 YTWs
8/8 Sumo Squats

Post WOD
Accumulate 1:00 min Bridge Stretch
Scale: Up dog

Wednesday, July 29th

LOFT WOD

Metcon 
On a Running Clock:
0:00-20:00
5 RFT
21/15 Calorie Row
15 Power Snatch
9 Burpee Box Jumps
RX: 95/65, 30″/24″

20:00-30:00
Find a heavy single Snatch (Squat or Power)
4 RFT
12/10 Calorie Row
8 Hang Power Snatch
6 Burpee Box Jumps

Cardio Metcon 
5 RFT
400m Run
32 DB Alternating DB Snatches
16 Burpees
Followed by 100 Ab-mat Sit-ups

LOFT Remote WOD

Metcon 
Equipment Needed: One Dumbbell
5 RFT
400m Run
32 DB Alternating DB Snatches
16 Burpees

Metcon 
Equipment Needed: None
5 RFT
36 Reverse Lunge
18 Plank Toe Touches
9 Burpees

Core
Abmat Situps
(10 Hollow Rocks every 20 Reps)

Post WOD
2:00/side Hip Flexor Stretch

Tuesday, July 28th

LOFT WOD

Weightlifting
Front Squat (8×2@80%)

Metcon 
5 RFT
50 Double Unders
10 Double Dumbbell Thrusters
RX: 50/35s
4 RFT
50 Single Unders
10 Double Dumbbell Thrusters

Cardio Metcon 
5 RFT
50 Double Unders
10 Double Dumbbell Thrusters
Rest 5:00
For Time:
75/60 Cal Row
50 Double DB Thrusters
RX: 50/35s

LOFT Remote WOD

Metcon 
Equipment Needed:
Two Dumbbells
Jump Rope

5 RFT
50 Double Unders
10 Double Dumbbell Thrusters
Directly Into:
800m Run
50 Double DB Thrusters

Metcon 
Equipment Needed: None
5 RFT
50 Line Hops
10/10 Plyo Step Ups (1 leg at a time)
Directly Into:
800m Run
50 Jumping Lunges

Core
3 Rounds
10/10 Teapots (Penguins if no equipment)
30 Flutter Kicks
1:00 Plank

Post WOD
2:00/side Couch stretch

Monday, July 27th

LOFT WOD

Metcon 
E3MOM x 7
7 Pushups
2 Power Cleans
15/12 Calorie Air Bike
RX: 185/135#

E3MOM x 5
7 Incline Pushups
2 Hang Power Cleans
10/7 Calorie Air Bike

Accessory
3 Sets
3/3 KB Turkish Get-ups
10/10 Single Arm Kettlebell RDL
15/15 Single Leg Glute Bridge

Cardio Metcon 
5 RFT
400m Run
32 DB Alternating DB Snatches
16 Burpees
RX: 50/35#

Upon completion: 100 Abmat Sit-ups

LOFT Remote WOD

Strength
Turkish Get Up (3 x 3/3)

Metcon
Equipment Needed: Two Dumbbells
E3MOM x 8
10 DB Pushups
10 Double DB Power Cleans
200m Run

Metcon 
E3MOM x 8
10 Pushups
15 Up-Downs
200m Run

Post WOD
20 YTWs

Sunday, July 26th

LOFT WOD

Metcon 
0:00-10:00
50 Box Jumps
50 Burpees
50 Box Jumps
EMOM 1 Cluster

15:00-25:00
3-6-9-12-etc
Row Cals
Back Rack Reverse Lunges (from the rack)

30:00-40:00
50 Box Jumps
50 Burpees
50 Box Jumps
EMOM 1 Cluster
RX: 135/95#

Cardio Metcon 
0:00-10:00
50 Box Jumps
50 Burpees
50 Box Jumps
EMOM 3 DB Clusters

15:00-25:00
3-6-9-12-etc
Row Cals
DB Front Rack Reverse Lunges

30:00-40:00
50 Box Jumps
50 Burpees
50 Box Jumps
EMOM 3 DB Clusters

LOFT Remote WOD

Metcon 
Equipment Needed:
Two Dumbbells
Step
0:00-10:00
50 DB Step Ups
50 Burpees
50 DB Step Ups
EMOM 3 DB Clusters

15:00-25:00
100m Run
3-6-9-12-etc
DB Front Rack Reverse Lunges

30:00-40:00
50 DB Step Ups
50 Burpees
50 DB Step Ups
EMOM 3 DB Clusters

Metcon 
Equipment Needed: None
0:00-10:00
50 Step-Ups
50 Burpees
50 Step-Ups
EMOM 5 Squat Jumps

15:00-25:00
100m Run
3-6-9-12-etc
Reverse Lunges

30:00-40:00
50 Step-Ups
50 Burpees
50 Step-Ups
EMOM 5 Squat Jumps

Post WOD
2:00/side Pigeon Stretch