Author Archives: jordy

1/29/2018 – WOD

Skill – Rowing
1) Arms only (slight lean back) – 10 pulls
2) Arms + Hinge forward (soft knee) – 5 pulls
3) Full Stroke – Row 20/15 cals

Strength
Back Squat – 10(77%), 8(80%), 6(85%), 4(87%), 2(90%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.

Conditioning
6 Rounds For Time (15 min cap)
5 Dball Over Shoulder 150/100#
10 Burpee Box Jump Overs 24/20″ (open standard)

WOD Notes: TD = 9-14 min. No step-ups allowed. You must jump, so choose a lower box if necessary.

Assistance
a) Strict Pull-ups: 10×5-9 reps every 90 sec
b) Weighted Plank: 8 sets: 45 sec on / 45 sec off (heavier than last wk)

1/27/2018 – WOD

Conditioning
Complete with a partner for time
Run 400m
50 Power Snatches 95/65#
60 T2B
80 Wall Balls 30/20# to 10/9 ft
40 Power Snatches 115/75#
60 T2B
80 Wall Balls 30/20#
30 Power Snatches 155/105#
60 T2B
80 Wall Balls 30/20#
Run 400m

WOD Notes: TD = 28-35 min. First set of PS (very light) should be 2×10 + 1×5 touch n go each. Second set of PS (light) should be sets of 5 touch n go. Last set of PS (heavy) should be quick singles. Scale T2B to 30-40 reps if you have trouble linking or max reps in 3 min. WB switch every 10 reps. Only movement where you work together at the same time are the 2x400m runs. Please SAVE the bumper plates, so watch how you load your barbells!!!!!

1/26/2018 – WOD

Skill – Ring Muscle-up
1) On the ground – Kip + Sit Through
2) On the ground – Hollow Rock + Sit Through
3) On Rings – Hollow/Arch + Hips Through

Strength
a) Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×10 (slow tempo on way down)

Conditioning
Make-up/Skill Day!

Assistance
a) Bicep Curls + Gun Walk – 4×12 reps
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements

1/25/2018 – WOD

Skill
T2B – 1) 1o Hollow+Arch 2) 5-8 Hollow+Arch Pull knees up 3) Max set of T2B

Strength
Snatch (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 75%, Min 5-8: 2EMOM @ 80%, Min 9-12: 1EMOM @ 85%

Conditioning
15 Min AMRAP
15 Deadlift 225/155#
50 Double Unders
25 HR Push-ups
30/23 Cal Bike

WOD Notes: TD = 4-5 rd. DL = 45% of 1RM. DU scale = 25 DU or 75 singles. HR PU scale = elevate hands on a bench/box.

Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

Announcement: You have until tomorrow to sign-up for the Open! Sign-up sheets are on my desk!

1/24/2018 – WOD

Skill
C2B – 1) 5-10 Hollow/Arch 2) 5-8 Hollow/Arch + Kip (open hip) 3. 5-8 PU

Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 70%, Min 5-8: 2EMOM @ 75%, Min 9-12: 1EMOM @ 80%

Conditioning
12 Min AMRAP
3 Laps Dball Carry (shoulder) 150/100#
5 Power Clean 175/115#
7 C2B Pull-ups (9 = Rx+)

WOD Notes: TD = 7-9 rd. 1 Lap = 6 mats. PC = 65% of 1RM (should be able to do quick singles). C2B scale = chin over bar or banded PU.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×12 (5 sec down + 5 sec up)

1/23/2018 – WOD

Skill/Warm-up
Handstand Hold + Shoulder Taps – 4×20 sec
—hands should be stacked under shoulders, ribs down, legs together, butt tight. You may scale to just a hold.

Strength
Push Jerk + Split Jerk (use rack) – 10(70%), 8(72%), 6(75%), 4(80%), 2(82%)
—Each set you must do half reps PJ & the 2nd half of SJ.

Conditioning (20 min cap)
Complete 12 Rounds For Time (with a partner)
10 Overhead Squats 135/95#
17/12 Cal Ski

WOD Notes: TD = 1:10-1:45/rd. Scale the # of cals on the ski erg to (15/10) if you can’t do 17/12 in under 60 sec fresh (test it out in warm-up). Each round is 95%+ effort, so don’t hold back!! Partner B will go with partner A finishes the entire round. You may bike 20/15 cal if there isn’t a ski erg available. OHS should be unbroken & should be fairly light (less than 50% of 1RM).

Assistance
a) RDL (snatch grip) – 5×6 @ 115% of snatch
b) DB Floor Press – 5×6 (heavier than last wk)
c) Hollow Rocks – Death by Tabata (go as long as possible)

1/22/2018 – WOD

Skill
Double Unders: Tabata (record reps)

Strength
Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set

Conditioning (18 min cap)
For Time
50/40 Cal Row
30 DB Walking Lunges 45/30#
40 DB Burpee Ground to OH 45/30#
30 DB Walking Lunges 45/30#
50/40 Cal Row

WOD Notes: TD = 14-17 min. DB lunges are Open standard from last year (on your shoulders). DB should feel very light on the lunges (unbroken) & ground to OH, which you should be moving the entire WOD! Scale the cals on the row if you can’t complete the 50/40 in under 3 min.

Assistance
a) Strict Pull-ups: 8×5-9 reps every 90 sec
b) Weighted Plank: 6 sets: 45 sec on / 45 sec off (heavier than last wk)

1/20/2018 – WOD

Conditioning
3 Rounds For Time (with a partner)
4 Rope Climbs 20ft or 4 Pegboard Accents
50 Box Jump Overs 24/20″
40 Thrusters 115/75#
20 Dball Over Shoulder 150/100#
250m Run

WOD Notes: TD = 25-30 min. One person works while the other rests, except for the run where you will run together. RC scale = 8 ring rows/rc. No bounding on the box jumps! You must switch every 10 thrusters. You should switch every rep for the dball.