Author Archives: jordy

11/4/2019 – WOD

By WOD

Strength
a) Front Rack Lunges – 5×10 (should feel like 10RM by last set)
b) Max Strict Pull-ups – Use any grip you’d like (test day)

Conditioning (15 min cap)
For Time
40/33 Cal Row
30 Overhead Squats 115/75#
20 Muscle-ups OR 25 GI Janes
30 Overhead Squats 115/75#
40/33 Cal Row

WOD Notes: OH Squats should feel light to where you can do them in 1-3 sets max. Muscle-ups should be 10 ring + 10 bar. You may do all bar if you don’t have ring.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)

11/1/2019 – WOD

By WOD

Strength/Conditioning
Make-up/Skill Day!

Announcement
Open WOD 20.4 has been announced! We will run heats every 30 minutes starting at 8am. I’d recommend doing the WOD RX if you can lift the first 2 bars. Click on the heat sheet here (Open WOD 20.4) to sign-up for a time. The AM Team won last week, so now the score is 2-1 (PM team).
Open 20.4 WOD
For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.
***Time cap: 20 min***

10/31/2019 – Happy Halloween

By WOD

Strength
Hang Snatch – 6×3
—Start @ 75% & work up to a heavy set. You may start above or below knee

Conditioning (14 Min Cap)
For Time
15 Power Snatches 115/75#
100 Double Unders
30/25 Cal Ski
12 Power Snatches 135/95#
75 Double Unders
25/20 Cal Ski
9 Power Snatches 155/105#
50 Double Unders
20/16 Cal Ski

WOD Notes: You should be able to touch n go a lot of the reps on the first rd of snatches. 2nd/3rd should be quick singles. DU sub = 1/2 DU or 150/100/75 singles/rd. Try to change weights quickly!

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 min as quickly as possible

10/30/2019 – WOD

By WOD

Strength
Every 3 minutes x 5 sets
Push Jerk: 3 reps @ 80-85%
DB Bent-over Rows: 8-10 each arm (heavy)

Conditioning
18 Min AMRAP (with a partner)
80/65 Cal Assault Bike
60 DB Push Presses 60/40# DB’s
40 C2B Pull-ups
20 Dball Over Shoulder 150/100#

WOD Notes: Goal is 2+ rds. The bike is meant to be a sprint since you will have rest between! You may break up the work anyway you’d like. You may do chin over bar pull-ups or ring rows.

Assistance
a) Pull-up Challenge (wk 8) – 20 Negatives (5 sec count down)
b) GHD Sit-ups – 5×20
c) Barbell Bicep Curls – 4×15

10/29/2019 – WOD

By WOD

Strength
Every 3:30 min x 5 sets
a) Power Clean – 3 reps @ 80-85%
b) DB Bench Press – 8-10 reps (heavy)
c) Hollow Rocks – 30-45 secs

Conditioning
12 Min AMRAP
100/80 Cal Row
50 Lateral Burpees Over Bar
*Max (Power Clean + Hang Power Clean) 165/105# in remaining time

WOD Notes:  The goal is to have 2+ minutes on the barbell at the end. Score = total barbell reps. One rep = PC + HPC. If you can’t complete row in under 6 minutes, scale cals to 80/60. Burpee scale = 35-40 reps. You must open hips (stand up) on burpees.

Assistance
Banded Tricep Push downs – 4×25

10/28/2019 – WOD

By WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm OH Carry w/ DB – 4×50 yards (each arm)
—superset a/b. Start at last garage door & walk across the street. Switch arms when you get to the curb on other side of street. DO NOT Drop DB outside.

Conditioning (15 min cap)
5 RFT
10 DB Snatches (alternating) 80/50#
15 T2B
20 Wall Balls 20/14# to 10ft

WOD Notes: You should be able to do snatches quickly but should feel somewhat heavy. T2B sub = toe through rings or leg raises against rig. WB should feel light & be done in 2 sets or less each rd!

Assistance
a) Pull-up Challenge (wk 8) – Accumulate 5 min (2:30 min = no weight, 2:30 min w/ 25-30%)
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/26/2019 – WOD

By WOD

Conditioning
For Time
30 Devil Presses 50/35#
800m Sled Drag 45/25#
30 GI Janes
300ft VersaClimber

WOD Notes: Sled should feel light to where it will be a mental battle to run the entire time. We will have to stagger heats every 3 minutes to account for the versaclimber. If you want to do 20.3, you may do that from 10am-1pm. 

10/24/2019 – WOD

By WOD

Strength
Snatch – 2 every minute for 10 minutes (20 reps)
—Work on technique. Stay between 70-85% & try to have no misses.

Conditioning
Every 3 minutes x 5 Rounds
10 Overhead Squats 135/95# (RX+ = 155/105#)
180ft One Arm Farmers Carry 100/70# DB
20/16 Cal Row

WOD Notes: Goal is to have 30 sec+ rest each rd. Try to row hard each round. Cut the cals back 5 if you aren’t getting that rest. OHS should feel moderately heavy to where you could do 20+ unbroken fresh. OHS sub = front squats. One arm farmers carry (heavy) = 3 laps with (R) arm + 3 laps with (L) arm. Each lap is 30ft (5 mats). 

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 minutes

Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***

10/23/2019 – WOD

By WOD

Strength
Deadlift – 20 Min to work up to a max

Conditioning
5 RFT
7 Dball Over Shoulder 125/80#
2 Rope Climb 15ft (RX+ = legless)
Run 250m

WOD Notes: Dball should feel light to where you can pick up the bag/ball quickly. RC sub = climb to 10-12ft or 4 heavy pulleys. 

Assistance
a) Pull-up Challenge – 18 Negatives + 25-30% of BW (5 sec down)
b) Weighted Sit-ups (weighted behind head) – 4×30

Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***