Author Archives: jordy

4/21/2016 – WOD

Strength
Snatch Pull + Power Snatch + Full Snatch – 6 sets
—2@80%, 2@85%, 1@90%, 1@90%+. You may drop bar between each rep.

Conditioning
3 Rounds (interval style)
8 Power Snatches 175/115#
12 Strict HSPU
250m Sled Drag 45/25#
—Rest 2 minutes between rounds

WOD Notes: TD = 3-5 min/round. PS = 75% of 1RM (should do 8 singles in about 1 min). HSPU scale = kipping or DB strict presses. You should be RUNNING with the sled for the entire 250m! Each round is 100% all out, since you have built in rest time. Record 3 times on the whiteboard.

4/20/2016 – WOD

Strength
Cluster + Front Squat + Split Jerk
—2@80%,  2@85%, 2@90%, 1@95%, 2@95%+ (based off thruster/push press max)

Conditioning
100/85 Cal Row For Time (20 min cap)
***You must do 7 Wall balls 30/20# at the top of every minute.

WOD Notes: TD = 8-15 minutes. WOD starts with the wall balls. At the top of each minute, you must stop rowing and do your 7 wall balls before you get back on the rower. Make sure to set up rower close to where you’re doing wall balls to minimize transition time & don’t strap in each round. Choose a ball to where you can do 7 unbroken.

 

4/19/2016 – WOD

Strength
Bench Press – 5×3 (tempo – 5 sec count down) @ 85%
—Heavier than last week

Conditioning
3 Rounds For Time
15 Push Jerks 185/115#
15 C2B Pull-ups
600m Run

WOD Notes: TD = 10-17 minutes. The turnaround for the 600m is at the gutter just past the two trees. PJ = 60% of PJ max (should be very difficult to do unbroken, which you may have to break them up once each round). C2B scale = Do 10-12 reps/round, chin over bar, or 15 ring rows.

 

4/18/2016 – WOD

Strength
Back Squat – 5×3 @ 85% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week

Conditioning 
5 Rounds For Time
15 Bar Facing Burpees
12 Overhead Squats 135/95#
9 Power Cleans 135/95#

WOD Notes: TD = 11-18 minutes. BB weight should be 50% or less of your Ohs or PC. Ohs scale = front squat if mobility is limited. 

 

4/16/2016 – WOD

Conditioning 
For Time
20 Power Snatches 135/95#
250m Sled Drag 100/50#
30 Burpee Box Jump overs 24/20″
400m Run with 30/20# Med Ball
50 Wall Balls 30/20#
800m Run

WOD Notes: TD = 14-20 minutes. PS = 60% of 1RM PS. Run with the same med ball you will use for the wall balls. 

 

4/15/2016 – WOD

Strength
Front Squat – 5×4 @ 82% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week

Conditioning
6 Rounds For Time
1 Lap Prowler Push (heavy)
5 Ring Muscle-ups (sub: 7 GI Janes)

WOD Notes: TD = 8-15 minutes. 1 Lap = full length of Rage. You may also make-up a WOD earlier from the week if you missed any other days.

4/14/2016 – WOD

Strength
Snatch – Full + Below the Knee – Do not drop between reps
—2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+

Conditioning
For Time
20 DB Snatches (alternating) 80/50#
30 C2B Pull-ups
60 Cal Row
30 C2B Pull-ups
20 DB Snatches (alternating) 80/50#

WOD Notes: TD = 9-16 minutes. C2B scale = chin over bar or 30 ring rows. If you are not proficient as linking pull-ups (which 30 pull-ups would take you over 3 minutes), you can cut the reps in half and do 2 rounds: 10/15/30/15/10. The reason you would choose this option is to maintain the intensity of the WOD, since I’d rather you not be doing a bunch of singles on the pull-ups.

Announcement: Samples for the “RossFit” T-shirt & “Troyan” T-shirt are on my desk. Deadline is this Friday! Thanks again for all your support!

 

4/13/2016 – WOD

Strength
Clean – Full + Below the Knee + Split Jerk – Do not drop between reps
—2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+

Conditioning
4 Rounds For Time
30 Wall Balls 20/14# to 10ft target
2 Laps (72ft) Handstand Walk
400m Run

WOD Notes: TD = 14-20 minutes. HS walk scale = 20 shoulder touches, 4 wall climbs, or 4 laps bear crawl (most difficult to least). HS walk = 12 mats total. Wall balls should be done in no more than 2 sets each round.