WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, March 2

Community WOD 

Split everything with a buddy 

AMRAP 30:

30 Wall balls 

200’ SA Farmer carry ( 50/50’ each )

100’ Walking lunges

20 Toes to bar 

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Ben Williamson Ben Williamson

Friday, March 1

24.1

For time: 

21 dumbbell snatches, arm 1 

21 lateral burpees over dumbbell 

21 dumbbell snatches, arm 2 

21 lateral burpees over dumbbell 

15 dumbbell snatches, arm 1 

15 lateral burpees over dumbbell 

15 dumbbell snatches, arm 2 

15 lateral burpees over dumbbell 

9 dumbbell snatches, arm 1 

9 lateral burpees over dumbbell 

9 dumbbell snatches, arm 2 

9 lateral burpees over dumbbell 

*15 minute time cap

35/50lb

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Ben Williamson Ben Williamson

Saturday, Feb 24

Community WOD 

Split with a buddy, for time: 

100 Cal bike 

100 Overhead press 65/95

100 Cal row 

100 KB SDLHP 53/70

1200m hill run ( 200m at a time ) 

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Ben Williamson Ben Williamson

Friday, Feb 23

Strength 

Alternating 

OTM for 14 minutes 

E- 3 Thrusters 50-55% starting weight, building in weight each movement if technique allows.

O- bar m-up 1-5 reps of a non fatiguing  variation.

Metcon

AMRAP 10

5 Deadlifts 155 / 225 

15 Wall balls 14/20

Row 15/20 cals 

Strength 

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

Accumulate 60 Slant board squats in sets of 10-15

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Ben Williamson Ben Williamson

Saturday, Feb 17

Community WOD 

AMRAP 25 

10 push-ups 

20 Sit-ups

30 Air squats 

Run 400m 


* No buddy, or add a buddy and double everything, split it down the middle.

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Ben Williamson Ben Williamson

Friday, Feb 16

Strength

Alternating OTM for 14 minutes 

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

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

Metcon

AMRAP 9 

3 Thrusters 65/95

3 pull-ups 

6 Thrusters 65/96

6 pull-ups 

9 Thrusters 65/95 

9 pull-ups

…. Keep adding 3 reps until 9 minutes is up. 

Strength 

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

Accumulate 30 Pull-ups in sets of 3-5. 

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Ben Williamson Ben Williamson

Thursday, Feb 15

Rebuild 

3 rounds (3111)

Rotational SL DL 8-12 each 

Single arm DB bench 8-12 each 

DB rear delt raise 8-12

*1-4 reps in reserve, so PUSH it close to failure, this is where the results are! 

Metcon

5 rounds for time & load: 

Run 400m 

Building lap sandbag carry ( AHAP ) 

*You may also do a KB goblet carry if the Sandbag you need isn’t available. 

Rebuild 

3-4 rounds (tempo 3121) 

Slant board Calf raises 10-15

Sand bag carry  building lap 

Reverse sled 100’ 

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Ben Williamson Ben Williamson

Wednesday, Feb 14

Strength 

Alternating OTM for 14 minutes 

E- 1 full clean 

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 15 

15 handstand push-ups 

15 Double KB Front squats 35/53’s 

15 box jump overs 

*sub hand release push-ups for HSPU if you can’t perform them.

Strength 

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

Accumulate 30-80 hand release push-ups

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