Monthly Archives: February 2022

2/2/2022 – WOD

By WOD

Strength
a) Back Squat (1 sec pause) – 5×2 @ 85%+ 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!

Conditioning
5 Rounds (interval)
1 Rope Climb 20ft
10/9/8/7/6 Front Squats by rd (increasing)
1 Rope Climb 20ft
20/16 Cal Row
*rest 1 min between rounds

WOD Notes: Goal is sub 1:45 each rd. Start at 55% of FS for round of 10 and make small jumps each round as reps go down. RC sub = climb 12-15ft, 2 up/downs per rc, or 7 ring rows/rc. Sprint the Row each rd!!!!!

Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 6×15 (slow tempo)
b) One Arm High Pulls – 4×10 each arm

2/1/2022 – WOD

By WOD

Strength
a) Shoulder Press – 5×3 @ 85%+ + 1×8-12 Reps @ 70%
b) 15-20 Sec Hollow Rock + 15-20 sec Hollow Hold – 5 Sets
—Superset a/b every 2:30 minutes

Conditioning
For Time
30 DB Snatches (2 arm) 50/35#
45/37 Cal Ski
60 Box Jump Overs 24/20″
45/37 Cal Ski
30 DB Snatches (2 arm) 50/35#

WOD Notes: Goal is 13-16 min. You should be able to do at least 5-8 reps in a row on the 2 arm db snatches. You don’t have to stand up on the box jump overs. Please try to avoid stepping & use a lower box to jump.

Assistance
a) Lateral Raises – 4×12 
b) GHD Back Extensions – 4×10 (weight behind head)