Author Archives: jordy

11/27/2019 – WOD

By WOD

Strength
Snatch (full) – 1 every 45 sec for 12 reps
—Start @ 70% & work up to a heavy single. Power if OH mobility is limited

Conditioning
5 Rounds (interval style)
5 Power Snatches (add weight each rd – start @ 65% of PS)
3 Wall Climbs (RX+ = 50ft HS Walk)
125ft Versa Climber
—Rest 90 sec between rds

WOD Notes: Goal is to be under 2 minutes each round, so sprint the versa climber!! Make sure transitions are fast!

Assistance
GHD Sit-ups – 5×25

REMINDER: No 7pm class on Wednesday! Friday Schedule: 8am-1pm Open Gym only!

11/26/2019 – WOD

By WOD

Strength
Every 2:30 x 5 sets
a) Deadlift: 5 reps (should be heavier than last wk – start @ 75%)
b) One Arm High Pulls: 8 reps (each arm – control eccentric)

Conditioning (16 min cap)
10 RFT
1 Rope Climb 15ft or 1 Pegboard Ascent
4 Dball/Bag Over Shoulder 125/80#
8/7 Cal Ski

WOD Notes: Goal is to avg 1:30/rd or faster. Ball/bag should feel light to where you can keep moving. RC sub = climb to 10-12ft or 2 up/downs. No pulleys for this WOD since there’s too much wasted transition time. 

Assistance
a) Barbell Bicep Curls – 4×10 + 100ft gun walk
b) Hollow Rock – Tabata for as long as possible

Announcement: There is no 7pm class tomorrow (Wednesday)

11/25/2019 – WOD

By WOD

Strength
Every 2:30 x 5 sets
a) Front Rack Lunges: 6 reps (should be heavier than last wk)
b) DB Shoulder Press: 8-10 reps (both arms at same time)

Conditioning
12 Min Running Clock – 3 Rounds
30 Wall Balls 30/20# to 10/9ft
20 DB Hang Snatches (alternating) 60/40#
***Max Cal Assault bike in remaining time***

WOD Notes: You should have 3+ minutes on the bike! WB should be done in 1-3 sets every rd with little rest in between. Snatches either unbroken or 2 sets each rd.

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

11/23/2019 – WOD

By WOD

Conditioning
10 Min AMRAP (w/ a partner)
ODD = Max Feet on Versa Climber
Even = 6 Devil Presses 50/35#
***Score = total feet
—Rest 2 minutes
10 MIN AMRAP (w/ a partner)
ODD = Max Cal Row
EVEN = 8 Thrusters 135/95#
***Score = total cals

WOD Notes: You should be getting at least 20 sec rest after doing the Devil Press/Thrusters each round. You must Row/Versa climber the entire min.

Announcement: No Sunday Open Gym

11/21/2019 – WOD

By WOD

Strength
Snatch – 5 Snatches every 90 sec x 6 sets (30 reps)
—3 Power + 2 squat @ 75%. Sub 5 power if OH mobility is limited. Goal is no misses

Conditioning
10 Min AMRAP Ladder
1 Lap Dball Carry on Shoulder 125/80#
2 GI Janes (RX+ = 1 Bar MU)
2 Laps Dball Carry on Shoulder 125/80#
4 GI Janes (RX+ = 2 Bar MU)
3 Laps Dball Carry on Shoulder 125/80#
6 GI Janes (RX+ = 3 Bar MU)
*Follow this pattern for the remainder of 10 min. Score = total reps.

WOD Notes: 1 Lap = 36ft or 6 mats. Goal is to get to round of 16 GI Janes. Use a bar that’s above your reach if you can do an unassisted strict pu. Make sure to carry ball on both shoulders throughout the WOD.

Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) Banded Adduction – 4×15 (each leg) —Attach to rig
c) Banded Abduction – 4×15 (each leg) —Attach to rig

11/20/2019 – WOD

By WOD

Strength
Every 2:30 x 5 Sets
a) Jerk (from rack) – 6/5/4/3/2 by rd. Start @ 75% & increase by rd
b) One Arm High Pulls (each arm) – 8 Reps (slow tempo)

Conditioning (20 Min Cap)
2 Rounds For Time (with a partner)
50 Push Jerk 155/105# 
6 Rope Climbs 20ft
100/80 Cal Assault Bike

WOD Notes: This WOD is going to be tough to finish, so the goal is to get as many cals on the bike the 2nd rd. PJ should feel pretty light to where you can do at least 5 reps at a time. This WOD is “you go, I go”. RC sub = 12-15ft or 2 pulleys/rc. The bike should be sprints!

Assistance
GHD Sit-ups – 4×30 or AB mat Sit-ups

11/19/2019 – WOD

By WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift: 5 Reps @ 72-77% (Touch n go, but no bouncing)
b) DB Bench Press: 6-8 Reps (5th set = 15+ reps at a lighter weight)
—Deadlifts/DB Bench should be a little heavier than last wk

Conditioning
13 Min Running Clock – 4 Rounds
75 Double Unders
25/20 Cal Ski
*Max Reps DBall Over Shoulder 125/80# in remaining time

WOD Notes: Record time for couplet & total reps of Dball. Goal is to have 2-3 minutes on the dball at the end. DU sub = 40-50 DU or 125 singles. 

Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold – 6 sets
b) DB Skull Crushers – 4×12-15 reps

11/18/2019 – WOD

By WOD

Strength
Every 3 minutes x 4 sets
a) Front Rack Lunges – 8 reps (should be heavier than last wk)
b) DB Bent-over Rows  – 10 reps (each arm – heavy)

Conditioning
3 Rounds (interval style)
15/12/9 (by rd) Hang Squat Clean 45/55/65% by rd
15 T2B (RX+ = 20)
30/25 Cal Row
—rest 90 sec between rds

WOD Notes: Each rd should be under 4 minutes. HSC should be unbroken or done in no more than 2 sets & feel challenging. T2B sub = toe through rings or 8-12 reps. Row should be a sprint!

Assistance
a) DB Bicep Curls – 4×10 + 60ft gunwalk
b) Weighted Plank – 5 sets: 1 min on / 1 min off