Author Archives: jordy

9/27/2018 – WOD

By WOD

Strength
1 Power Snatch + 1 Full Snatch – 1 set every 90 sets for 7 sets
—Start @ 70%. Try to work up to a power snatch & sq snatch PR

Conditioning (20 min cap)
4 RFT
15 T2B
10 Front Rack Lunges 185/125# (50% of FS)
12 DB Bench Press 70/45#
30/23 Cal Bike (18/12 Assault)

WOD Notes: TD = 14-19 min. T2B scale = 8-12 reps (if you have trouble linking) or Toes through Ring. Bench Press should feel heavy for 12 reps especially the 3rd/4th rd. Use all the benches for the DB Bench. DO NOT drop the DB!

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) Banded Tricep Push Downs – 4×20

9/26/2018 – WOD

By WOD

Strength
1 Power Clean + 1 Sq Clean – 1 set every 90 sets for 7 sets
—Start @ 70%. Try to work up to a power clean & sq clean PR

Conditioning
2 Min AMRAP x 10 With a Partner
10 DB Cleans 70/45# (2 DB)
150ft Farmers Carry 70/45# (2 DB)
Max Cal Ski

WOD Notes: TD = 10-20 cal/rd. The WOD is 2 Min on / 2 Min off for 5 rounds each. 8 mats = 1 lap for the farmers carry. You will do 3 laps each rd. DO NOT drop the Dumbells! The DB cleans should be touch n go & unbroken. One head only has to touch the ground. Score = total cals between you and your partner.

Assistance
a) DB Bent-over Rows – 5×10 (each arm)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds (try to get 100 reps)

9/25/2018 – WOD

By WOD

Strength
a) Shoulder Press (from rack) – 7×1 (work up to a heavy single) + 1 set Max reps @ 50% (little heavier than last wk)
b) RDL (barbell 2 legs) – 5×6 @ 65-67% (little heavier than last wk)
—Superset a/b together

Conditioning
12 Min AMRAP Ladder
2 Thrusters 155/105#
4/3 Cal Row
4 Thrusters 155/105#
8/6 Cal Row
6 Thrusters 155/105#
12/9 Cal Row
8 Thrusters 155/105#
16/12 Cal Row
10 Thrusters 155/105#
20/15 Cal Row
***Follow this pattern for the remainder of 12 min. Score = total reps.

WOD Notes: TD = RD 12-14 of thrusters. Reset monitor after each rd. Thrusters should feel heavy, but you should be able to go unbroken until you get to rd 10ish. If there aren’t enough rowers, you will bike the same amount of cals on the assault.

Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rock – 5 sets (1 min rest between sets)

9/24/2018 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 5×8 (each arm)

Conditioning
For Time
100 Double Unders
10 Bar Muscle-ups
30 Power Snatches 75/55#
100 Double Unders
10 Bar Muscle-ups
15 Power Snatches 145/100#
100 Double Unders
10 Bar Muscle-ups
30 Power Snatches 75/55#

WOD Notes: TD = 11-17 min. DU scale = 50-75 DU (75 sec worth) or 150 singles. Bar MU scale = 12 Pull-ups + 12 HR Push-ups. PS should feel super light the 1st/3rd rd (touch n go 10 reps at a time) & moderately heavy the 2nd rd (quick singles).

Assistance
a) Strict Pull-ups (neutral grip handles) – 5×10 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 3o sec on / 30 sec off

9/22/2018 – WOD

By WOD

Conditioning
5 RFT
10 DB Snatches 80/50#
10 GI Janes
***At the 10:00 Mark
4 RFT
20 DB Box Step-ups 20″ 80/50#
15/11 Cal Ski
***At the 20 min Mark
Run 800m
50/40 Cal Bike (30/20 assault)

WOD Notes: Each couplet is for time. If you finish any couplet in under 10 min, you will rest the remainder of that time. If you don’t finish, you will score it as total reps. You will write down 3 different scores on the board. Classes will have to start at different couplets. You can alternate legs with the box step-ups.

REMINDER
9am & 10am classes only! Sunday – closed!

9/20/2018 – WOD

By WOD

Strength
Clean – 1 No Contact + 2 Hang Cleans + 1 Jerk. 1 set every 2 min for 5 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.

Conditioning
2 Min AMRAP x 10 With a Partner
150m Sled Drag 100/50#
Max Push Jerks 205/135# 67-70%

WOD Notes: TD = 10-15 reps/rd. Athlete A works while Athlete B rests. The sled drag should be a run (to Marcor sign), but should still feel challenging (take about 50-70 sec). You must finish each sled drag by touching the building! Each athlete will do 2 min on / 2 min off for 5 sets each! You may setup 2 bars if you need 2 separate weights.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) DB Tricep Skull Crushers – 4×12

9/19/2018 – WOD

By WOD

Strength
Snatch – 1 No Contact + 2 Above Knee. 1 set every 90 sec for 8 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.

Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9ft
10 C2B Pull-ups
400m Row

WOD Notes: TD = 4-5 rd. WB should be heavier than normal, but unbroken every round!! C2B Scale = chin over bar or scale reps to 6-8.

Assistance
a) DB Bent-over Rows – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 5×20 (45 sec rest between sets)

9/18/2018 – WOD

By WOD

Strength
a) Shoulder Press – 7×2 @ 87-92% + 1xME @ 50% (use a little heavier than last wk)
b) RDL (barbell 2 legs) – 5×5 @ 65% (pause bottom position for 2 sec each rep)
—Superset a/b together

Conditioning
For Time
20 T2B
21 Hang Power Clean 155/105# (55%)
25/18 Cal Ski
20 T2B
15 Hang Power Clean 185/125# (65%)
25/18 Cal Ski
20 T2B
9 Hang Power Clean 225/155# (80%)
25/18 Cal Ski

WOD Notes: TD = 12-18 min. T2B scale = 10-15 reps or toe through rings. HPC should be done 2-3 sets each round even when weight gets heavier. I’d recommend changing weights as soon as you’re finished your set.

Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)