Author Archives: jordy

5/29/2019 – WOD

Strength
a) Push Press – 5×5 @ 80%
b) 1 Arm Farmers Carry (use straps) – 3x100ft (each arm) @ 37-40% of DL
—Superset a/b. Use a little heavier than last wk for FC. Walk across street to curb with left arm. Drop, then walk back with right arm.

Conditioning (18 min cap)
5 RFT
1 Barbell Complex 155/105#
2 Rope Climbs 15ft or 1 Pegboard Ascent
15/11 Cal Bike

WOD Notes: BB Complex = (6 Hang Power Clean + 6 Front Rack Lunges + 6 Push Jerk). Rx+ = 185/115#. You should be able to go unbroken the 1st rd, but after that break it up after the 5th HPC every rd. Rx+ (RC) = 1 legless + 1 with legs. RC scale = 1 Rope climb 12-15ft or 5 Heavy Pulleys per round.

Assistance
a) 20 GHD Sit-ups + 30 Sec Hold – 4 sets
b) Bicep Curls (DB) – 4×10 (both arms at same time)

5/28/2019 – WOD

Strength
a) Deadlift – 5×5 @ 75-80%
b) Hollow Rocks – 5×30-60 sec
—Superset a/b

Conditioning
12 Min AMRAP
20/15 Cal Ski
16 DB Snatches (alternating) 70/45#
75 Double Unders

WOD Notes: Goal is to get into 4th round. DB Snatches (RX+ = 80/50#) should feel light to where you can muscle snatch them. DU scale = 30-40 DU or 150 singles.

Assistance
Seated Banded Leg Curls – 4×25 or GHR – 4×10-15

5/27/2019 – Memorial Day Murph!

Conditioning
“Murph” – For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
***Wear 20/14# vest if you have one!

WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 30 minutes before your heat to allow time to warm-up and cheer on everyone else! You may still hop in a heat if you haven’t signed up for a time yet! Please claim your shirt/tank as well! See everyone tomorrow!

5/25/2019 – WOD

Conditioning
15 Min AMRAP
10 Devil Press 50/35# DB
180ft Farmers Carry 50/35# DB
20/15 Cal Row
—Rest 5 minutes
50 Clean n Jerk For Time (with partner) 205/135# (65%)

WOD Notes: FC = 6 laps (1 lap = 5 mats). For the CnJ, you must squat every other rep.

REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!

5/24/2019 – WOD

Strength/Conditioning
Make-up/Skill Day!

REMINDER: We are doing the hero WOD “Murph” this Monday! Please pick-up your shirts/tanks ($20). Heats start at 8am & will run every 30 minutes until 10:30am. If you are not signed up for a heat, please let me know! We will have some snacks/refreshments! I hope to see everyone participating!

5/23/2019 – WOD

Strength
Power Snatch – 5×2 + 5×1
—Start @ 80% of PS & work up to a heavy single by the end

Conditioning
12 Min AMRAP
1 Rope Climb 20ft (RX+ = 15ft seated legless)
5 Dball Over Shoulder 150/100#
120ft Bear Hug Carry 150/100#
15/11 Cal Bike

WOD Notes: Goal is 4-5 rds. RC scale = 12-15 RC or 3 heavy pulleys. We will do 4x30ft increments for the bear hug carry.

5/22/2019 – WOD

Strength (your choice)
a) Back Squat – 6×3 (4 sec descent + 1 sec Pause @ 80-85%) or OHS – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
5 Min AMRAP
6 Overhead Squats 135/95#
25 Double Unders
—rest 3 minutes then repeat

WOD Notes: This is a Coaches WOD! Put guesses in on my desk! Pick a weight to where you can keep moving the entire WOD, since it’s short! Record total reps for both rounds.

Assistance
Accumulate 125 AB Mat Sit-ups as fast as possible

5/21/2019 – WOD

Strength
Power Clean – 5×2 @ 80-85% + 5×1 (85%+)
—If you feel good, go for a PR

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
1 Round of “DT” 155/105#
Max Cals on Ski Erg

WOD Notes: This is a coaches WOD! Partner A works for 2 min while Partner B rests. Continue this pattern until you both do 5 rounds each (10 total). You should be able to do one round of “DT” (12 DL + 9 HPC + 6 PJ) in 45-60 sec each round. Score = total cals on ski erg.

Assistance
Hollow Rocks – Tabata for as many rounds as possible

5/20/2019 – WOD

Strength
a) Close-grip Bench Press – Work up to a heavy double, then 3×10 @ 70%
b) One Arm Farmers Carry – 3x100ft (each arm) @ 35% of DL
—Superset a/b

Conditioning
3 RFT
20 GI Janes
15 DB Squats 70/45#’s
Run 600m

WOD Notes: This is a Coaches WOD! Put your guesses in on my desk. First person to 12 guesses wins a free case (leader is Mike F with 7). Goal is to be sub 20 on this WOD. GI Jane height should be above reach if you can do an unassisted strict pu. Scale run to 400m if you can’t run a 600m in under 3 min.

Assistance
Banded Plank – 10 sets: 30 on / 30 off

Announcement: Murph Shirts/Tanks are in! Please bring in $20 and pick-up! We are doing Murph on Memorial Day. Heats will run every 30 minutes starting at 8am. https://docs.google.com/spreadsheets/d/1EqgJyPOUYZ0tVDGmMgWR2HSfniLoV6R9GHY49fvxlpU

5/18/2019 – WOD

Conditioning
25 Min AMRAP – Partner WOD
250m Sled Drag 135/90#
60 T2B
50 Double Dutch Burpees
40 Thrusters 135/95#

WOD Notes: Goal is 2-3 rds. You will work at the same time on the sled drag/burpees. T2B scale = toe through rings or knee above hips.