Author Archives: jordy

8/15/2019 – WOD

By WOD

Strength
3 Snatches (touch n go) every 90 sec for 7 sets
—Start @ 75% & work up to a heavy triple

Conditioning
For Time
15 Dball Over Shoulder 125/80#
4 Rope Climbs 15ft (Rx+ = 20ft)
400m Sled Drag 100/60#
4 Rope Climbs 15ft (Rx+ = 20ft)
15 Dball Over Shoulder 125/80#

WOD Notes: Dball should be a little lighter than normal & should take about 70-90 sec for 15 reps. RC sub = climb to 12ft or 8 heavy pulleys. Sled drag should be a fast walk or slow jog.

Assistance
L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 5 sets

8/14/2019 – WOD

By WOD

Strength
3 Jerks (from rack) every 90 sec for 6 sets
—Start @ 75% & work up to a heavy triple

Conditioning
10 Min Running Clock
80/60 Cal Assault Bike For Time
***Max Muscle-ups or GI Janes in remaining time

WOD Notes: Scale cals back if you can’t finish in under 7 minutes. If you avg 60 rpm, that will get you about 12 cals/min. Record assault bike time & # of reps.

Assistance
a) Shoulder Press (5 sec negative each rep) – 4×8
b) Abmat Sit-ups – 5×20

8/13/2019 – WOD

By WOD

Strength
Every 3 min x 5 sets
3 Rep Touch n go Clean (power or full) @ 75%+
8-10 Reps DB Bench Press (heavier than last wk) 

Conditioning
12 Min AMRAP
3 (Power Clean + Hang Power Clean) 185/125# 
9 T2B
12 Wall Balls 20/14# to 10ft

WOD Notes: Goal is to get 6+ rds. PC/HPC should be around 65% of max PC. T2B sub = toe through ring or 9 Leg raises. WB should be unbroken each round no problem since it’s a light ball.

8/12/2019 – WOD

By WOD

Strength
Every 3 minutes x 5 sets
12 Front Rack Lunges (build to 2-3 heavy sets)
10 One Arm High Pulls (each arm)

Conditioning (17 min cap)
4 RFT
75 Double Unders
10 Devil Presses 45/30# DB’s
20/15 Cal Ski

WOD Notes: Goal is to avg 3-4 min rds. DU scale = 125 singles. Devil presses/ski should both be around 1 min/rd.

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

8/10/2019 – WOD

By WOD

***8am Open Gym, 9am class, 10-1pm Open Gym***

Conditioning
2019 CF Games Masters WOD #5 – For Time
800m Run
30 HSPU or 90ft HS Walk
30 DB Thrusters 30/20#’s
30 Box Jump Overs 24/20#
30 Power Cleans 185/125#
30 Box Jump Overs 24/20#
30 DB Thrusters 30/20#’s
30 HSPU or 90ft HS Walk
800m Run

WOD Notes: The 55+ age group was 400m + 20 reps of everything. PC should be 60-65%. Thrusters should feel light to where you can do at least 10 reps at a time.

8/8/2019 – WOD

By WOD

Strength
EMOM x 12 – 1 Clean n Jerk @ 75-85%

Conditioning
For Time – “2019 CF Masters Event #1”
500m Row
30 Bar Facing Burpees
—At the 9 Min Mark
30 Bar Facing Burpees
500m Row

WOD Notes: This WOD is supposed to be a sprint (under 4 min), but pace the row to 95% & try to go through burpees as fast as you can on the first part.

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

8/7/2019 – WOD

By WOD

Strength
1 Snatch (full) every 45 sec for 12 reps @ 75-85%

Conditioning
For Time – BiCouplet 1&2 (Masters 2019 WOD’s #7/8)
12-9-6
Power Snatch 135/95#
Bar MU
—Rest 1 min
21-15-9
Power Snatch 85/55#
C2B Pull-ups

WOD Notes: You should be able to do quick singles on the snatches for the first couplet & touch n go a lot of the reps on the 2nd one since it’s lighter. There is a 6 min cap for each WOD w/ 1 min rest in between.

Assistance
GHD Sit-ups – 5 Min AMRAP

8/6/2019 – WOD

By WOD

Strength
a) RDL – 5×5 @ 65-70% of DL (first rep starts from top)
b) DB Bench Press – 5×6-8 reps (heavy for that rep range)
—Superset a/b every 3 min

Conditioning
Every 3 min x 5 sets
6 Dball Over Shoulder 150/100#
50ft HS Walk or 3 Wall Climbs
15/11 Cal Assault Bike

WOD Notes: Each round should be fast, so really try to push the bike! You should be getting at least one min rest each rd. 

Assistance
Hollow Rocks: 1 min on / 1 min off for 5 sets