WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, Feb 10

Community WOD 

AMRAP 10 

PA) 200m Stoplight run

PB) AMRAP plate ground to overhead 25/45 

Rest 5 

AMRAP 10 

PA) 200m hill run

PB) AMRAP plate overhead reverse stepping lunges 25/45 

Rest 5:00 

AMRAP 10 

PA) Building lap SA farmer carry 35/70 

PB) AMRAP plate “front” squats 25/45


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Ben Williamson Ben Williamson

Saturday, Feb 3

Community WOD 

AMRAP 30 

4 Rope climbs

20 Box jumps 20/24” 

40 KB swings 53/70 

50 cal bike 10/15 cals 

Split everything with a buddy. 

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Ben Williamson Ben Williamson

Friday, Feb 2

Strength 

Alternating 

OTM for 14 minutes 

E- 1-3 heavy Deadlifts 50-55% starting weight, building in weight each minute if technique allows. 

O- toes to bar variation: 1-5 reps of a NON FATIGUING variation

Metcon

21-18-15-12-9-6-3

Thruster 65/95 

Bar Facing burpees 

*12 minute time cap 

Strength 

Thruster build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%) 

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Ben Williamson Ben Williamson

Wednesday, Jan 31

Strength 

Alternating 

OTM for 14 minutes 

E - 1 full clean 

50-55% starting weight, building in weight each movement if technique allows

O - HSPU variation 1-5 reps of a NON FATIGUING variation  

Metcon

AMRAP 15

Row 15/20 cal

10 box jump overs 

5 front squats 95/135

*every round add 5/10lb’s to your barbell 

Scored for reps and load

Strength 

Back squat build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%) 

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Ben Williamson Ben Williamson

Monday, Jan 29

Strength 

Alternating OTM for 14 minutes ( 7 sets each )

E- 1 full snatch - 50-55% starting weight, building in weight each movement if technique allows. 

O- C2B variation 1-5 reps; chin over bar or jumping C2B

Metcon

AMRAP 10

10 OHS 55/75 

30 Double unders

Strength 

OHS build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%) 

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