Monthly Archives: November 2019

11/5/2019 – WOD

Strength
Every 3:30 min x 5 sets
a) Deadlift – 8 reps @ 65-75% (you may touch n go)
b) DB Shoulder Press (both arms) – 8 reps
c) Hollow Holds – 30-45 sec

Conditioning
12 Min Running Clock – 3 Rounds
15 Devil Press 50/35#
20 T2B
***Max Cal Ski in remaining time

WOD Notes: Goal is to have 3+ minutes on the ski erg at the end. T2B sub = 12-15 reps, toe through rings, or leg raises against rig. 

Assistance
Hamstring Curls (banded) – 4×20 (each leg)
—Lay on bench stomach down. Attach band to rig

11/4/2019 – WOD

Strength
a) Front Rack Lunges – 5×10 (should feel like 10RM by last set)
b) Max Strict Pull-ups – Use any grip you’d like (test day)

Conditioning (15 min cap)
For Time
40/33 Cal Row
30 Overhead Squats 115/75#
20 Muscle-ups OR 25 GI Janes
30 Overhead Squats 115/75#
40/33 Cal Row

WOD Notes: OH Squats should feel light to where you can do them in 1-3 sets max. Muscle-ups should be 10 ring + 10 bar. You may do all bar if you don’t have ring.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)

11/1/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

Announcement
Open WOD 20.4 has been announced! We will run heats every 30 minutes starting at 8am. I’d recommend doing the WOD RX if you can lift the first 2 bars. Click on the heat sheet here (Open WOD 20.4) to sign-up for a time. The AM Team won last week, so now the score is 2-1 (PM team).
Open 20.4 WOD
For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.
***Time cap: 20 min***