Author Archives: jordy

3/7/2019 – WOD

Strength
Power Clean – 3 reps every minute for 10 sets
—Start @ 75% of PC max & work up to a few rds of 3 heavy cleans

Conditioning
Every 2 minutes for as long as possible (stop if you make 8 sets)
8 Front Rack Lunges (50% of Front Squat)
10/8 Cal Ski
—Add 1 rep every set to both movements until failure. Score = total reps

WOD Notes: This workout format is exactly like last Thursday. You will have a lot of rest in the beginning but it will get very hard quickly. You may bail out early and use as an active recovery day if you don’t want to end up having a sore butt from all the lunges.

3/6/2019 – WOD

Strength
Power Snatch – 3 reps every minute for 10 sets
—Start @ 75% of PS max & work up to a few rds of 3 heavy snatches

Conditioning (17 min cap)
10 RFT
3 Ring Muscle-ups (sub: 5 Ring Rows + 5 HR Push-ups)
5 Deadlifts @ 55%
7 Bar Facing Burpees

WOD Notes: Goal is to avg 60-90 sec/rd. You may do bar MU, but if you’re proficient at them do 4/rd. Deadlifts should be touch n go and feel moderately heavy.

Assistance
GHD Sit-ups – 4 sets (10+10 sec hold+10+10 sec hold+5+10 sec hold)

3/5/2019 – WOD

Strength
Back Squat – 5×5 (5 sec tempo) @ 70-80%
—One set every 3 minutes

Conditioning (15 min cap)
Buy In: 50/40 Cal Row
5 Rounds
10 DB Thrusters 50/35#
2 Rope Climbs (1 Legless 15ft + 1 w/Legs 15ft)
Buy Out: 50/40 Cal Row

WOD Notes: Thrusters should feel on the lighter side & should be unbroken each rd. RC Scale = both reps with legs to 15ft or 5 seated pulleys/rd.

Assistance
30 Sec Hollow Rock + 30 sec Hold – 5 sets
—rest 1 min between

3/4/2019 – WOD

Strength
5 Push Jerks (from rack) every 90 secs for 6 sets @ 70-80%
—First set is 70%. Increase after that, but no heavier than 80%

Conditioning
13 Min AMRAP
30ft Handstand Walk or 3 Wall Climbs
12 KB Swings 70/53#
15/10 Cal Assault (30/20 Cal AD)

WOD Notes: RX+ = 60ft HS Walk. WC scale = 12-20 Shoulder Taps with foot elevated on box. Goal is to avg 2-2:30 min rounds.

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off

3/2/2019 – WOD

Conditioning
Open WOD 19.2

3/1/2019 – WOD

Conditioning
Make-up/Skill Day!

REMINDER: We are doing Open WOD 19.2 tomorrow (saturday). If you’re not on FB, please let me know what time you’d like to go in the morning. Heats start at 8:3oam and will go to 11:30am! 3.2.1…Rage!

2/28/2019 – WOD

Strength
Clean – 5×3 @ 70-85% (1 set every 2 min)
—Your choice between power or squat

Conditioning
Every 2 minutes for as long as possible
1o Burpees (under rig touch PU bar to finish)
10/8 Cal Row
—Add 1 rep every set until failure. Score = total cals.

WOD Notes: (Men) Rd 1 = 10/10. Rd 2 = 11/11. Rd 3 = 12/12, etc. (Women) Rd 1 = 10/8. Rd 2 = 11/9. Rd = 12/10. SC = starts with 8/8 or 8/6 if you’re a girl.

Assistance
Dball March (hold ball in front) – 4×60 sec

2/27/2019 – WOD

Strength
Snatch (full) – 5×3 @ 70-90% (one set every 2 min)
—Try to do the 3 reps in under 30 secs & hit the same weight as last wk (was 2 reps).

Conditioning
3 RFT
12 Thrusters 115/75#
25 Double Unders
9 Power Cleans 115/75#
25 Double Unders
6 Power Snatches 115/75#
25 Double Unders

WOD Notes: Goal is to avg 3-4 min per rd (each segment should take less than 1 min – 3 segments/rd). RX+ = 135/95#, INT = 95/65#, SC = 75/45#. Barbell should feel light to where you can go unbroken on the thrusters & do quick singles on the PC/PS.

Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 4×25

REMINDER: Lost & Found items are being thrown out Friday March 1st! Claim anything that is yours!

2/26/2019 – WOD

Strength
a) Shoulder Press – 4×10 @ 70%
b) Strict Pull-ups – 4×10-15 reps (use a band to get at least 10 reps)
—superset a/b

Conditioning (Partner WOD)
18 Min AMRAP
20 Dball Over Shoulder 150/100#
40 T2B
60/40 Cal Assault (100/80 AD)

WOD Notes: Goal is 3+rds. This is a “you go”, “I go” partner WOD. Make sure to pedal at 90%+ effort on the bike since you have built in rest. You can break up the work anyway you’d like.

Assistance
Banded Hollow Rocks – Accumulate 3 minutes

REMINDER: Please check to see if you have anything in the “Lost & Found” Bin. Anything that doesn’t get claimed is being thrown out this Friday, March 1st.

2/25/2019 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg – heavier than last wk)
b) Bicep Curls – 5×10 (DB at the same time)
—Superset a/b

Conditioning (17 min cap)
4 RFT
10 Devil Presses 50/35#
15 Box Jump Overs 24/20″
25/18 Cal Ski

WOD Notes: No rebounding is allowed on the box jump overs. Goal is to avg 3:30-4 min rounds. Scale the weight on the DB & height of the box if necessary. The 10 Devil presses should take between 60-70 sec when fatigued. Box Jump overs should take 30-45 secs. Ski should take 75-90 secs.

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off