Author Archives: jordy

10/10/2018 – WOD

Strength (12 min clock)
Snatch – 2 EMOM x 6 minutes + 1 EMOM for 6 minutes
—70-80% for the 2 EMOM & 85%+ for 1 EMOM. Full is preferred if you have the mobility

Conditioning
4 RFT
15 Push Press 135/95# (50%)
15 C2B
400m Run

WOD Notes: PP should feel heavy for 15 reps unbroken each round. C2B scale = chin over bar, banded pu, or ring rows. Scale the run to 250m if you can’t complete a 400m in 2 min or faster.

Assistance
a) DB Rows – 5×10 (each arm)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 5×20

10/9/2018 – WOD

Strength (12 Min Clock)
Jerk (from rack) – 2 EMOM for 6 Min (75-85%) + 1 EMOM for 6 Min (90%+)
—You may Split Jerk or Push Jerk

Conditioning
15 Min AMRAP
15/11 Cal Row
12 DB Bench Press 70/45#’s
10 DB Deadlifts 70/45#’s
8 DB Hang Power Clean 70/45#’s

WOD Notes: You will use the same 2 DB for this WOD. Bench Press/HPC should feel challenging for the rep schemes. DL will feel light, but you should still think about breaking them up to save grip. Only one head has to hit the floor. PLEASE DO NOT DROP DB from your shoulders!!

Assistance
a) 30 Sec Hollow Hold + 30 Sec Hollow Rock – 5 sets (1 min rest between sets)
b) RDL – 3×12 @ 60%

10/8/2018 – WOD

Strength
a) Back Squat – 6×5 (3 Pause + 2 Normal Tempo) @ 70-80%
b) One Arm High Pulls – 4×12

Conditioning
3 Min AMRAP x 4 Rounds
10 Front Rack Lunges 185/125#
15 Bar Facing Burpees
Max Cal Bike
—Rest 2 minutes between rounds

WOD Notes: TD = You should have 60-70 sec on the bike each round. Lunges should feel heavy for 10 reps each round (50-55% of FS). Large classes (more than 8 athletes) will have to stagger 2 minutes behind. Burpees are open standard!

Assistance
a) Strict Pull-ups (supinated narrow grip) – Accumulate 50-70 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/6/2018 – WOD

Conditioning
500 Cal Ski Erg For Time (Teams of 3)
Athlete 1 – Ski Erg
Athlete 2 – Run 150m
Athlete 3 – 10 Power Snatches 95/65#
***(25 Min Cap! Score = max cals if you don’t finish)

WOD Notes: Athletes will move from Ski Erg to Run 150m to Power Snatches. Keep all the Ski Ergs down by the wall! The run is to the “Marcor” Sign. PS = should feel light to where you can touch n go most of them! You may not rotate until the athlete running the 150m comes back into Rage. Athlete 3 must finish snatches before rotating even if Athlete 2 finishes run first. This WOD is designed to sprint the Ski Erg portion. The run should be slow to recover and the snatches should feel light! You must exit out garage door closest to entrance door each round for the run.

10/5/2018 – WOD

Strength
Back Squat – 5×6 (3 pause + 3 normal tempo) @ 65-75% (same as Mon)
—Start @ 65% for set 1. Try to pause in absolute bottom of squat for at least 1 sec.

Conditioning
Make-up/Skill Day!

10/4/2018 – WOD

Strength
Clean – 3 touch n go cleans + 1 Jerk. 1 set every 2 min.
—5 sets. Start @ 70% & work up to a heavy set.

Conditioning
90 Sec AMRAP x 12 With a Partner
12 T2B
5 DBall Over Shoulder 150/100#
Max Cal Row

WOD Notes: TD = 10-20 cals/rd. You should have 40-45 sec each round to row hard! Scale t2b reps if you can’t do 12 in less than 30 sec. Make transitions fast! Each athlete will do 6 rounds (90 sec of work + 90 sec rest).  Score = total cals.

Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) Banded Tricep Push Downs – 4×20

10/3/2018 – WOD

Strength
Snatch – 3 Rep Touch n Go. 1 set every 90 seconds.
—build to a max set in 7 sets. Start @ 70%

Conditioning (20 Min Cap)
For Time
30/20 Cal Assault (50/40 AD)
30 DB Squats 50/35#
30 DB Hang Snatches 50/35#
40 DB Bench Press 50/35#
30/20 Cal Assault (50/40 AD)
40 DB Bench Press
30 DB Hang Snatches
30 DB Squats
30/20 Cal Assault (50/40 AD)

WOD Notes: TD = 13-18 Min. DB Squats are open standard. HS = DB outside your legs. All sets should be done in 1-3 sets max with the DB. DO NOT drop DB from overhead!

Assistance
a) DB Rows – 5×10
b) DB Reverse Flys – 4×12
c) GHD Sit-ups – 4×25

10/2/2018 – WOD

Strength
a) Push Press – Work up to a heavy single, then do 3×10 @ 70%

Conditioning (Partner WOD)
3 RFT
30 Deadlifts 275/185# (55%)
40 C2B Pull-ups (RX+ = 50)
250m Sled Drag (use same sled) 150/90#

WOD Notes: TD = 16-21 min. DL = switch every 5 reps. Should feel moderately heavy. Touch n go the reps if you can maintain good positioning. C2B scale = chin over bar or ring rows. You should be able to run slow with the sled with your partner.

Assistance
20 Sec Hollow Hold + 40 Sec Hollow Rock – 5 sets (1 min rest between sets)

10/1/2018 – WOD

Strength
a) Back Squat – 5×6 (3 pause + 3 normal tempo) @ 65-75%
—Start @ 65% for set 1. Try to pause in absolute bottom of squat for at least 1 sec.
b) One Arm High Pulls – 4×15 (lighter than normal)

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
12 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 10-15 min. WB should feel heavier than normal, but should be unbroken at least 2/5 sets. Try to keep a steady pace on the BBJO (not allowed to put hands on the box – no step-overs allowed). Use a lower box if necessary, but try to jump.

Assistance
a) Strict Pull-ups (wide grip) – 6×10 or accumulate 15 negatives
b) Weighted Plank – 4 sets: 1 min / 1 min off + band pulling you laterally

9/29/2018 – WOD

Conditioning (Partner WOD)
8 Min AMRAP
1200m Run
Max Lateral Burpees over Bar (use “DT” BB)
—Rest 2 minutes
10 Min To Find a 1 rep Jerk From Rack
—At 21 Min Mark
3 RFT
1 Round of Double Heavy “DT” (24 DL + 18 HPC + 12 PJ) 185/125#
4 Rope Climbs 20ft
—Rest 1 minute
100/80 Cal Bike For Time (60/40 Assault)

WOD Notes: Run will start at the bottom of parking lot. Run should take anywhere from 4-6 min. You don’t have to run with your partner & you can start your burpees as soon as you finish. You can have up to 3 people on the same rack for the jerks. RC scale = 3 up/downs. Only one person may work at a time during the Barbell and RC. You can break up “DT” anyway you’d like.