WOD Blog

Sunday, July 5th

LOFT WOD

Metcon 
5 Rounds
5 Pullups
15 Wall Balls
25 Double Unders

2:00 Rest

5 Rounds
3 Chest to Bar Pullups
12 Box Jumps
100m Run

2:00 Rest

5 Rounds
1 Bar Muscle-up
10 Kettlebell Swings
250m Row
RX: 53/35#

LOFT Remote WOD

Metcon 
Equipment Needed: Two (or One) Dumbbell
5 Rounds
10 Bent Over Rows
25 Squat Jumps

Directly Into:
5 Rounds
10 DB Deadlifts
200m Run

Directly Into:
5 Rounds
10 V-ups
1:00 Plank

Metcon
Equipment Needed: None
5 Rounds
2 Wall Walk
25 Squat Jumps

Directly Into:
5 Rounds
10 Fwd to Rev Lunge (5/leg)
200m Run

Directly Into:
5 Rounds
10 V-ups
1:00 Plank

Saturday, July 4th

LOFT WOD

Metcon 
Hero WOD “Glen” without the Rope
30 Clean and Jerks
1-Mile Run
30 Strict Pull-Ups
1-Mile Run
100 Burpees
Rx: 135/95#

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

LOFT Remote WOD

Metcon 
Outdoor Hero WOD “Glen”
Equipment Needed: Two (or One) Dumbbells
For Time:
30 DB Clean & Jerks
1 Mile Run
50 Renegade Rows
1 Mile Run
100 Burpees

No Equipment “Glen”
Equipment Needed: None
For Time:
30 Squat Jump + R/L Jumping Lunge
1 Mile Run
50 Plank to Toe Touch
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday, July 3rd

LOFT WOD

Metcon
AMRAP 15:
24 Double Unders
12 Power Snatch
24 Double Unders
12 Thrusters
RX: 95/65#

Metcon – Cardio Option
AMRAP 25:
24 Double Unders (48 Singles)
12 Alternating DB Snatches
24 Double Unders (48 Singles)
12 Single Arm DB Thrusters
24 Double Unders (48 Singles)
12 Plank Burpees

Accessory
AMRAP x 10
9 Pendlay Rows
15 Single-Leg Glute Bridges (per side)
21 Goblet Cossack Squats

LOFT Remote WOD

Metcon
Equipment Needed: Two (or One) Dumbbells
AMRAP 15:
24 Double Unders
12 Double DB Devils Press
24 Double Unders
12 Double DB Thrusters
If only 1 DB, alternate sides per rep on DP and per round on Thrusters

Metcon 
Equipment Needed: Jump Rope
AMRAP 15:
24 Double Unders
12 Curtsey Lunges (6/side)
24 Double Unders
12 Side Step Squats (6/side)
No equipment: Sub mountain climbers for doubleunders

Core
3 Rounds
10/10 Side Plank Crunches
10 Tuck-Ups
0:30 Hollow Hold
1:00 Rest

Post WOD
1:30/side Lunge Hip Flexor Stretch

Thursday, July 2nd

LOFT WOD

Metcon
2 Rounds:
Alternating AMRAPs
Rest 2:00 between AMRAPS
A)
AMRAP 4:
Buy-In: 200m Run
6 Toes to Bar
6 Deadlifts

B)
AMRAP 4:
Buy-In: 200m Run
6 Pullups
6 Kettlebell Swings
RX: 185/135#, 53/35#

Metcon – Cardio Option
4:00 Work at Each, 1:00 Rest

1) 50 Jumping Jacks
10 V Ups
10 KB Deadlifts

2) 50 Mountain Climbers
10 Ring Rows
10 Kettlebell Swings

3) 50 Jump Rope
10 V Ups
10 KB Deadlifts

4) 50 Plank Jacks
10 Ring Rows
10 Kettlebell Swings

5) 50 High Knees
10 V Ups
10 KB Deadlifts

6) 50 Bicycle Crunches
10 Ring Rows
10 Kettlebell Swings

Core
3 Rounds
10/10 Side Plank Crunches
10 Tuck Ups
0:30 Hollow Hold
1:00 Rest

LOFT Remote WOD

Metcon
Equipment Needed: One Dumbbell or Kettlebell
2 Rounds:
Alternating AMRAPs
Rest 2:00 between AMRAPS

A) AMRAP 4:
Buy-In: 200m Run
6 Goblet Squats
12 Lateral Hops over DB/KB

B) AMRAP 4:
Buy-In: 200m Run
6 Pushups
6 Kettlebell/DB Swings

Metcon 
Equipment Needed: None
2 Rounds:
Alternating AMRAPs
Rest 2:00 between AMRAPS

A) AMRAP 4:
Buy-In: 200m Run
6 Air Squats
12 Lateral Hops over Line

B) AMRAP 4:
Buy-In: 200m Run
6 Pushups
6 V-Ups

Post WOD
2:00 Forward Fold

Wednesday, July 1st

LOFT WOD

Strength
Turkish Get Up (3-2-1 Per Side)

Metcon
E4MOM x 5
200m/175m Row
5 Clean and Jerk
10 Lateral Bar Over Burpees
Rx: 135/95#

MetconCardio Option
Every 4 Minutes for 7 Rounds:
200/150m Row
10 Single DB Clean and Press (5/side)
10 Burpees
After work is completed, rest the remainder of the 4 minutes

LOFT Remote WOD

Strength
Turkish Get-Up (3-2-1 Per Side)
Turkish Get-Up (5×3 Unweighted)

Metcon
Equipment Needed: Two Dumbbells
E4MOM x 6
200m Run
10 Double DB Clean and Jerk
10 DB Facing Burpee

Equipment Needed: None
E4MOM x 6
200m Run
20 Skaters
10 Line Facing Burpees

Post WOD
1:00/side IT band stretch
2:00 Straddle Stretch