Monthly Archives: June 2021

6/3/2021 – WOD

By WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 75-80%
—1 set every 60 Sec x 5, 1 set every 90 Sec x 5

Conditioning
5 Min AMRAP
30/23 Cal Assault Bike
20 T2B
*Max Dball Over Shoulder 150/100# in remaining time
—Rest 2 minutes
5 Min AMRAP
30/23 Cal Assault Bike
10 Dball Over Shoulder 150/100#
*Max T2B in remaining time
—Rest 2 minutes
5 Min AMRAP
10 Dball Over Shoulder 150/100#
20 T2B
*Max Cal Assault Bike in remaining time

WOD Notes: You should have at least 1-2:30 min on each movement at the end to accumulate max reps. T2B sub = T2R or weighted sit-ups. DBall should feel heavy for 10 reps (take about 60-75 sec). Record 3 scores.

Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 10×10 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/2/2021 – WOD

By WOD

Strength
a) Back Squat – 5×4 (3 sec tempo + 1 sec pause) @ 77-80%
b) Ring Rows – 5×10 (pause at the top of each rep)
—Superset a/b every 3 min

Conditioning
12 Min AMRAP
10/8 Cal Ski
8 DB Snatches (alternating) 70/50#
6 Box Jump Overs 30/24″

WOD Notes: Goal is 7+ rds. You should be able to move the entire time during this WOD. Try to transition quick from one movement to the next! DB snatches should moderately heavy, but should be able to switch mid air & go unbroken each rd. No step-ups allowed, so choose a low box to jump on if necessary!

Assistance
a) Landmine BB Rotation Twists – 4×12-16 Reps
b) Seated DB Bicep Curls – 4×12

6/1/2021 – WOD

By WOD

Strength
a) Deadlift (1 sec pause under knee) – 5×4 @ 75%
b) Banded DB Shoulder Press – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning – 25 Min Cap
For Time w/ a Partner
60 Hang Power Cleans 155/105#
60 Front Rack Lunges 155/105#
60 Push Jerks 155/105#
40 Hang Power Cleans 185/125#
40 Front Rack Lunges 185/125#
40 Push Jerks 185/125#
20 Hang Power Cleans 225/155#
20 Front Rack Lunges 225/155#
20 Push Jerks 225/155#
—If you finish in under 25 min, you will row max cals in remaining time

WOD Notes: Goal is to finish in under 25 min & if you do the row is just a bonus! Barbell should feel moderately light, medium, & heavy by round 55/65/75%. You may break up the work as needed with your partner.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) DB Lateral/Front Raises – 4×12 each