Monthly Archives: March 2022

3/3/2022 – WOD

By WOD

Strength
Snatch: Hip + Above Knee + Below Knee: 1 Set Every 1:45 x 6 Sets
—Start @ 70% & work up to 85% (or heavy complex)

Conditioning
6 Rounds (interval style)
10 Back Rack Box Step-ups (increase by rd) to 20″
3 Wall Walks  (RX+ = 50ft HS Walk)
50 Double Unders or 100ft Versa Climber or 12/9 Cal Ski
—Rest 1 min between rounds

WOD Notes: If you’re not coming Saturday you can sub DU for the ski if you want. Goal is to complete each round in less than 1:30. Barbell weight = m: 95/115/135/135/155, f: 65/75/95/95/105. WW sub = 1.5 revolution around box on hands in pike position. 

Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each

3/2/2022 – WOD

By WOD

Strength
a) Deadlift (pause at knee on way down) – 5×6 @ 70%
b) DB Bench Press – 2×10, 2×8, 2×6 (Pause every rep)
—No touch n go on DL. Pull the bar through upper shin on pause. Increase weights on BP & start w/ BP.

Conditioning
For Time
30 Devil Press 45/30#
1200m Sled Drag/Run Combo 90/45#
30 Devil Press 45/30#

WOD Notes: Goal is 13-17 min. 30 DP should take 3-5 min max. 1200m should be 5-7 min. 1200m = 100m Backwards Drag + 100m Forwards Drag + 800m Run + 100m Forwards Drag + 100m Backwards Drag. 

Assistance
a) Tricep Pushdowns (pulley) – 5×10
b) GHD Sit-ups – 8×10 (weighted)