Author Archives: jordy

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.

9/28/2018 – WOD

Strength
Front Squat – Work up to a heavy single

Conditioning
Make-up/Skill Day!

Assistance
L-Sit/Tuck – Accumulate 3 minutes

9/27/2018 – 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

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)