Monthly Archives: October 2023

10/3/2023 – WOD

By WOD

Strength “18 Min Clock”
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8+ reps)
b) Glute Ham Raises or Hamstring Sliders – 4×12
—Superset a/b as needed. Go for a PR if you feel good or work up to 90%+

Conditioning
10 RFT
5 Power Cleans 185/125#
6 GI Janes

WOD Notes: Goal is 10-15 minutes. PC = 65% (fairly quick singles the entire WOD). Choose a bar above your height if you can do a strict pull-up.

Assistance
a) Weighted Flutter Kicks & Over/Unders: 10 Sets: 30 Sec on / 30 Sec off (alternate)
b) DB Lateral Raises – 5×10 (control eccentric)

10/2/2023 – WOD

By WOD

Strength “18 Min Clock”
a) Back Squat – Work up to a Heavy Single, 1xME @ 70% (8+ reps)
b) DB Pull-over – 4×12
—Superset a/b as needed, but try to get pull-overs done early so you can focus on (a). Go for a PR if you feel good. 18 Min clock to get this work done. 

Conditioning
5 RFT
12 DB 2 Arm Hang Snatches 55/40#
15 Box Jump Overs 24/20″
20/16 Cal Ski

WOD Notes: Goal is 14-18 minutes. Snatches should be unbroken each round. Use a lower box if necessary so that you can cycle through them quick. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) EZ Bar Bicep Curls – 5×10 (heavy)