Author Archives: jordy

1/22/2019 – WOD

By WOD

Strength
a) Deadlift – 4×8 @ 65-70% (no touch n go)
b) Hollow Rocks – 4xME (try for minimum of 30 sec)
—Superset a/b every 4 minutes

Conditioning – 3 RFT (13 min cap)

RX INT SC
20 Thrusters 95/65# 20 Thrusters 75/55# 20 Thrusters 65/35#
15 C2B Pull-ups 15 Chin Over Bar PU 15 Banded PU/Ring Rows
25/20 Cal Row 25/20 Cal Row 25/20 Cal Row

WOD Notes: Thrusters should feel light to where you can go unbroken almost every set! Each section should avg out to be 60 sec each (row will take a little longer) so you should be able to hold 4 minute rounds!

1/21/2019 – WOD

By WOD

Strength
a) Front Rack Lunges – 4×12 (alternate 6/side) @ 45-55% of BS
b) One Arm High Pulls – 4×12

Conditioning
17 Min AMRAP – Open WOD 13.1
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 135/75#
20 Burpees
30 Snatches 165/100#
10 Burpees
Max Snatches 210/120#

WOD Notes: Record total reps. Goal is to get to the 3rd BB. If you did this WOD back in 2013, use the same weights & compare scores. The first & 2nd BB should feel light, so scale the 2nd BB back to 95-115# for males & 55-65# for women. The 3rd BB should be the 2nd BB weight. Burpee standard = arms straight OH when you jump barely off ground.

Assistance
Weighted Plank – 8 sets: 45 on / 45 off (heavy)

1/19/2019 – WOD

By WOD

Conditioning (Partner WOD)

RX INT SC
60 Clusters 135/95# 60 Clusters 115/75# 60 Clusters 95/55#
10 Legless RC 15ft 10 Rope Climbs 15ft 6 RC or 20 Pulleys
At the 10 Min Mark: 3 min AMRAP At the 10 Min Mark: 3 min AMRAP At the 10 Min Mark: 3 min AMRAP
Max 25ft HS Walk sections Max HSPU Max Wall Climbs or Shoulder taps 
At the 15 Min Mark:  At the 15 Min Mark:  At the 15 Min Mark: 
10 Min Amrap Max Cals on Bike 10 Min Amrap Max Cals on Bike 10 Min Amrap Max Cals on Bike
Partner does 8 devil presses 50/35# Partner does 8 devil presses 40/25# Partner does 8 devil presses 35/20#

WOD Notes: The RX weights are lighter than normal for this WOD, so use heavier as long as you can cycle through the clusters quickly with a partner! The middle portion (HS Walk, HSPU, etc) is intended to be used for practice when you’re slightly fatigued. Clusters should take no more than 5 minutes (1 rep every 5 secs). You should alternate reps on the clusters, RC, HS Walk portion (every 5ft = 1 rep). Switch after your partner does 8 Devil Presses. Record 3 scores on whiteboard.

1/17/2019 – WOD

By WOD

Strength
Snatch (full) – 1 rep every 45 seconds for 15 reps @ 75-85%.
—Record # of successful lifts out of 15.

Conditioning
Every 2 minutes do the following. Add 2 reps each set & go until failure

RX+ RX INT SC
10 OHS 115/75# 10 OHS 95/65# 10 OHS 75/55# 10 OHS 55/35#
10/7 Cal Ski 10/7 Cal Ski 10/7 Cal Ski 10/7 Cal Ski

WOD Notes: Score = total reps. If you finish round 1 in 60 seconds, you will get 60 seconds rest. Goal is to complete rounds 10/12/14/16. Scale OHS to Front Squats if mobility is limited.

Assistance
a) DB Bicep Curls – 4×12
b) Glute/Ham Raises – 4×12 (scale to negatives – have someone help lower you down)

1/16/2019 – WOD

By WOD

Strength
3 Power Cleans Every Minute for 10 Minutes (30 reps)
—Start @ 75% & add weight every 2 minutes.

Conditioning
10 Min Running Clock – 6 RFT

RX+  RX  INT  SC
 5 MU (odd = ring, even = bar)  3 MU (odd = ring, even = bar)  2 MU (odd = ring, even = bar 5 GI Janes or 6 RR + 6 HR PU
 12/9 Cal Assault (20/15 AD)  12/9 Cal Assault (20/15 AD)  12/9 Cal Assault (20/15 AD)  8/6 Cal Assault (15/10 AD)
 Right into:
 Max DU in remaining time  Max DU in remaining time  Max DU in remaining time Max DU in remaining time 


WOD Notes: The goal is to have at least 2-3 minutes to accumulate as many Double Unders as possible. If you don’t have DU, I want you to still practice to see how many you can get. Record 2 scores (time for WOD & Dubs).

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes
b) GHD Sit-ups – 4×25 (rest 30 sec between)

1/15/2019 – WOD

By WOD

Benchmark
Max Pistols in 60 sec

Strength
a) Back Squat – 4×6 (constant tension – heavier than last wk) @ 67-72%
b) Ring Dips or DB Bench Press – 4×8-12 reps
—Superset a/b

Conditioning (15 min cap)
10 RFT

RX INT SC
3 Power Snatches 135/95# 3 Power Snatches 115/75# 3 Power Snatches 95/55#
6 Bar Facing Burpees 6 Bar Facing Burpees 6 Bar Facing Burpees
9 Pistols 6 Pistols 9 Lunges (hold 1 light DB)

WOD Notes: Try to avg 1-1:15/rd. You should be able to move the entire time on this WOD, since reps are low. Try to choose one of the above Divisions exactly how it’s written. If you have to choose a different weight for the snatches that is ok.

Assistance
Hollow Rocks – Tabata (for as many sets as possible, but minimum of 8)

1/14/2019 – WOD

By WOD

Benchmark
Max Time in a Handstand
—You may walk around on hands. Scale = against wall (face wall)

Strength
3 Push Press + 3 Push Jerk + 2 Split Jerk (8 reps – from rack) – 5 sets
—1 set every 2 min. The 3 PP should feel almost like a 3 rep max. Heavier than last wk.

Conditioning
20 Min AMRAP – OPEN WOD 18.1

RX SC
8 T2B 8 Hang Knee Raises
10 DB Hang CnJ 50/35# 10 DB Hang CnJ 35/20#
14/12 Cal Row 14/12 Cal Row

WOD Notes: Compare score to last year! Goal is 8+ rds.

Assistance
a) Weighted Plank – 8 sets: 45 on / 45 off (heavy)
b) One Arm High Pulls – 4×10 (each arm)

1/12/2019 – WOD

By WOD

Conditioning
5 Rounds For Time

RX+ RX INT SC
5 Deadlifts 275/185# 5 Deadlifts 255/165# 5 Deadlifts 55% 5 Deadlifts 55%
10 DB Thrusters 45/30 10 DB Thrusters 40/25# 10 DB Thrusters 35/20# 10 DB Thrusters 25/15#

—At the 8 Min Mark
5 Rounds For Time

 RX+ RX  INT  SC
2 Legless RC 15ft  2 RC 15ft  1 RC 15ft  6 Pulleys
50 DU  50 DU  30 DU  100 Singles

—At the 17 Min Mark
3 Min AMRAP Max Cals on Assault Bike or AD (with a partner)

WOD Notes: The goal is to be under 7 minutes minimum, so that you can get at least 1 minute rest between WOD’s. Record 3 scores on the whiteboard.

Reminder: Ring Muscle-Up Clinic is tomorrow from 10:30am-11:30am!