Author Archives: jordy

2/14/2019 – Valentines Day WOD

Strength
Snatch – 1 Rep every minute for 12 minutes (12 lifts).
—Start @ 75% & work up to a heavy single. Rest more if needed by the end

Conditioning (16 min cap)
10 RFT
5 Thrusters 115/75#
7 C2B Pull-ups
30 Double Unders

WOD Notes: RX+ = 135/95#, INT = 95/65# + 7 PU + 20 DU , SC = 75/45# + 5 PU + 50 singles. Try to avg 90 sec/rd or under (15 min pace). You may use a band for PU if you can’t do an unassisted PU.

Assistance
Reverse GHD Sit-up Hold (face down) – Accumulate 3 min (advanced – hold weight on stomach)

2/13/2019 – WOD

Strength
a) DB Bench Press – 4×12 (heavy)
b) BB Bentover Rows (supinated grip) – 4×12 (heavy)
—Superset a/b

Conditioning (14 Min Cap)
For Time
30/23 Cal Ski
20 DB Snatches (alternating) 70/45#
40 Burpee Box Jump Overs 24/20″
20 DB Snatches (alternating) 70/45#
30/23 Cal Ski

WOD Notes: DB should feel fairly light to where you can muscle snatch all the reps & also touch n go them in 1-2 sets. DO NOT Drop from Overhead! Choose a lower box for bbjo if you can’t consistently move the entire time! You’re goal is to get under the 14 min cap!

Assistance
GHD Sit-ups – 4×20 + 30 sec hold at parallel

2/12/2019 – WOD

Strength
Jerk (from rack) – 15 Min to work up to a heavy single, then 1 set max reps @ 75%

Conditioning
2 Min AMRAP x 5 (with a partner)
50ft Handstand Walk or 10 HSPU
6 Power Cleans @ 75%
Max Cal Bike
—rest 2 minutes between rds

WOD Notes: You should be getting 45-60 sec on the bike each round. HS Walk = 2x25ft. HSPU = level (make it a deficit if that’s too easy). INT = 3 Wall Climbs. SC = 10 Pike Push-ups. PC should feel on the heavier side to where you do singles & should take around 30-35 seconds. Partner B will start 2 min later.

Assistance
Ring AB Roll outs – 5×12
—just like a barbell ab rollout, but use the low rings. Rest 90 sec between.

2/11/2019 – WOD

Strength
a) Back Squat – 5×5 @ 75%+ for all sets
b) One Arm High Pulls – 4×10
—Superset a/b every 3 minutes

Conditioning
“Open WOD 17.2 – AMRAP in 12 minutes”
2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 T2B
8 DB Power Cleans (50/35 lb)
Then, 2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 DB Power Cleans (50/35 lb)

WOD Notes: The lunges will start under the rig where you will lunge 25ft away, then 25ft back towards the rig. T2B scale = 8-12 reps. Bar Muscle-up scale = 16 GI Janes.

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

2/9/2019 – WOD

Conditioning
20 Min Running Clock
50/40 Cal Row
25 Bar Facing Burpees
18 Clean n Jerk 135/95#
40/30 Cal Row
25 Bar Facing Burpees
12 Clean n Jerk 185/125#
30/25 Cal Row
25 Bar Facing Burpees
Max Reps Clean n Jerk 225/155#

WOD Notes: CnJ weights should be 45%/60%/75% by round. Scaling for burpees = 20/rd. Try to allow yourself at least 2 minutes to get as many reps at the 3rd BB.

2/8/2019 – WOD

Benchmark
Max Broad Jump
—Measure from Toes (on the jump) to where your heels land

Strength
Bench Press – Work to a heavy single, then 50 Reps for Time @ 70%

Conditioning
Make-up/Skill Day!

2/7/2019 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) Strict Pull-ups – 4×8-12 reps
—superset a/b. Hold BB or DB in front rack & should feel somewhat tough.

Conditioning
3 RFT
25/20 Cal Ski
2 Legless RC 15ft or 2 Pegboard Ascents
Run 400m

WOD Notes: Larger classes may start with the run if there’s more than 6 people. You may use legs for RC or do 6 pulleys/rd.

Assistance
GHD Sit-up Hold – Accumulate 3 minutes

2/6/2019 – WOD

Strength
Snatch – 1 No Contact Snatch + 1 Full Snatch (contact) @ 70-90%
—1 set every 75 seconds for 10 sets. Once no contact fails, hit a heavy single with contact

Conditioning
13 Min AMRAP
21/17 Cal Row
15 T2B
9 Overhead Squats 135/95#

WOD Notes: Shoot for 4+ rounds. RX+ = 155#. INT = 10-12 T2B & 115/75#. SC = 6-9 T2B & 85/55#. OHS should be unbroken each round & heavier than normal. If mobility is limited do 9 front squats.

Assistance
Side Plank – 4×60 sec (each side)

2/5/2019 – WOD

Strength
2 Cleans + 2 Push Press + 2 Push Jerk – 1 set every 2 minutes for 5 sets @ 80-90% of PP
—Powr the first clean then squat the 2nd one. Go heaver than your jerk complex from last wk.

Conditioning (13 min cap)
5 RFT
10 DB Cleans 50/35#
8 DB Push Press 50/35#
12/9 Cal Assault Bike (20/15 AD)

WOD Notes: This WOD is meant to feel light & fast (under 10 min)! Please DO NOT drop DB from OH! The DB complex should be unbroken each rd or break it up after rep 9 on the cleans then go unbroken on the PP.

Assistance
Ring Roll outs – 5×30-45 sec
—just like a barbell ab rollout, but use the low rings. Rest 60 sec between

2/4/2019 – WOD

Strength
Hex Bar Deadlift (deficit) – 5×6 @ 67-72% + 8-10 Shoulder Shrugs
—Use low handles + stand on a 45# plate. Use same weight or slightly heavier than last wk

Conditioning
Open WOD 15.3 – 14 Min AMRAP
7 Ring Muscle-ups
50 Wall Balls 20/14# to 10/9ft
100 Double Unders

WOD Notes: Compare score to 2015 if you did it. MU scale = 10 GI Janes or you may do Bar MU. WB should feel light to where you can do sets of 15-20 reps. DU scale = 50-75 DU or 200 singles.

Assistance
a) One Arm High Pulls – 4×12
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)