Author Archives: jordy

6/20/2019 – WOD

By WOD

Strength
a) Farmers Carry (2 arms) – 4x50m (heavy)
—You should be between 75-85% of DL for all 4 sets. Walk to curb across street or do 4 laps inside. You may use straps.
b) Reverse Flies – 4×15 (superset a/b)

Conditioning
5 Rounds (interval style)
7 Devil Press 50/35# DB
14 Bulgarian Split Squats 50/35# DB (7R+7L)
21/15 Cal Ski
—Rest 90 sec between rounds

WOD Notes: You should be sprinting the ski erg since you have built in rest each rd! Record total time minus 6 min. Each rd should be under 3 minutes! Hold DB on shoulders for split squats. RX+ = 60/45#.

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

6/19/2019 – WOD

By WOD

Strength
a) Push Press – 4×8 @ 70-75% (heavy for 8)
b) Bicep Curls (DB) – 4×12 (both arms at same time)

Conditioning
14 Min AMRAP – 5 RFT
50ft HS Walk or 3 Wall Climbs
20/15 Cal Row
Then: Max GI Janes in remaining time

WOD Notes: Score = total GI Janes. WC Scale = 1 Lap Slider crawl or 20 shoulder taps. Use a bar above your reach for GI Janes if you can do a Strict PU. You should have a few min to do the GI Janes.

Assistance
AB Mat Sit-ups (Weighted) – 4×30 (GHD = RX+)

6/18/2019 – WOD

By WOD

Strength
Deadlift – Work up to 90% for a single, then 4×8 @ 65% (Lower to 1-2″ off floor each rep. Don’t touch the floor)

Conditioning
12 Min AMRAP
5 Power Cleans @ 75%
10 DB Bench Press (heavy)
50 Double Unders

WOD Notes: Goal is 5 rds. PC should all be singles and not feel light (5 reps in 20-30 sec). DB Bench should feel challenging for 10 reps. DU scale = 25 DU or 100 singles.

Assistance
10 Rounds: 30 on / 30 off
ODD = Hollow Rock
EVEN = Hollow Hold

6/17/2019 – WOD

By WOD

Strength
a) Back Squat – 5×4 (2 tempo 5 sec + 2 regular) @ 75-80%+
b) One Arm High Pulls – 5×8 (each arm)

Conditioning (17 min cap)
5 RFT
15 Wall Balls 30/20# to 10/9ft
20 DB Bent-over Rows (10L + 10R) 80/50#
15/11 Cal Bike

WOD Notes: WB should be unbroken but should start to get challenging. Try to keep belly button face down when doing the Rows & have torso parallel to floor.

Assistance
Weighted Plank – 10 sets 30 on / 30 off

6/15/2019 – WOD

By WOD

Conditioning
15 Min AMRAP
7 Strict Pull-ups (RX+ = C2B)
10 Push Press 135/95# (RX+ = 155/105#)
12 Back Rack Lunges 135/95#
20/15 Cal Row
—Rest 5 minutes then:
15 Min to Find a heavy Clean n Jerk

WOD Notes: Use same weight for PP & Lunges. Goal is 4+ rds. After your 10th PP go right into your Lunges. You may partner up with someone else for the CnJ part to save taking out too many weights. Aim for 90%+ of max.

Today’s Schedule
8am – Open Gym
9am – Class
10am – Class

Sunday
Closed

6/13/2019 – WOD

By WOD

Strength
Snatch (no foot movement) – 1 rep every 45 sec for 15 reps @ 70-80%

Conditioning (17 min cap)
10 RFT
6 Box Jump Overs 30/24″
8 DB Snatches 60/40#
10/8 Cal Ski

WOD Notes: Try to transition quickly between movements! Goal is to avg 1:30/rd or under. Box Jump Overs should be higher than normal. DB Snatches should feel light to where you switch hands mid air.

Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes as quickly as possible.

6/12/2019 – WOD

By WOD

Strength
Back Squat – 10×3 @ 70-85%
—Start @ 70% & work up to 85%

Conditioning
20 Min AMRAP
40/30 Cal Assault Bike
30 Burpees (to target on rig)
20 Hang Squat Cleans 165/105#
10 Muscle-ups (RX+ = 15)

WOD Notes: Goal is 2+ rds. Use a PU bar that’s just above reach for Burpees. HSC = 55% of max. Should have to break them up into 3-4 sets. MU scale = 15 HR PU + 15 Ring Rows.

Assistance
4 sets – 30 Sec GHD Sit-up Hold + 25 Sit-ups

6/11/2019 – WOD

By WOD

Strength
a) Single Leg RDL – 4×8-10 reps @ 30-35% of DL (each leg)
—Elevate rear foot on bench. Use Barbell.
b) Strict Pull-ups – 5×8-12 (advanced use weight)

Conditioning
For Time – “Joker”
1-10 T2B
10-1 Deadlift 225/155#

WOD Notes: This is a coaches WOD! Put in your guesses on my desk! T2B scale = toe through rings or v-ups. DL = 45% of max. I’d recommend breaking up DL to save your grip.

Assistance
a) DB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12