Author Archives: jordy

9/16/2015 – WOD

Strength
5 sets – 1 halting clean + 1 push jerk + 1 split jerk @ 80-85%
—Halting clean = pause slightly below knee on 1st pull.

Conditioning
12 Min AMRAP
1 BB Complex 205/135#
40 Double Unders
1 Rope Climb 20ft
—Rest 5 minutes
400m Sled Drag For Time 90/60#

*BB Complex = deadlift + sq clean + hang sq clean + front squat + jerk

Midline – Day 17
4×12 GHD Sit-ups (tempo) or 4×20 Ab Mat weighted (60/35#)
—5 sec count down / 5 sec count up. Make sure knees are slightly bent on the way down. Extend leg as you start to sit up.

WOD Notes: TD =4-7 rounds & 3-6 minutes on sled drag. Use 65% of CnJ. Scaling for DU = 80 singles. Scaling for RC = 1 lap sled pull or 6 strict pull-ups.

9/15/2015 – WOD

Strength
Bench Press – 6×4 (1 pause + 2 tempo + 1 normal) @ 75%
—Pause for 2 sec on chest. 5 sec count down for tempo.

Conditioning
3 Rounds For Time
10 Overhead Squats 185/125#
15 Strict HSPU
40 Cal Row

Midline – Day 16
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off

WOD Notes: TD = 10-16 minutes. If rower isn’t available, you can run 400m each round instead.  Scaling for HSPU = kipping HSPU or 15 strict DB presses (heavy to where you have to break them up once). OH Squat weight is about 60% of 1RM. You may do Front Squats if mobility is limited for OHS.

9/14/2015 – WOD

Strength
Back Squat – (1 pause + 2 tempo + 1 normal tempo) 5×4 @ 80%
—Pause in bottom for 2 sec. 5 sec count down for tempo.

Conditioning
4 Min AMRAP
10 KB Swings 70/53#
10 Box Jumps 24/20″
10 Burpees
—Rest 3 minutes. Repeat for 3 total rounds (12 min total)

Midline – Day 15
8×30 sec weighted plank (155/90#)
—heavier than last week. Rest 90 sec

WOD Notes: TD = 2-4 rounds for each set. I want you to approach this WOD as if it were only 1 “4 min amrap”. This means to go 100% on the first one and hang on for the remaining 2 “4 min amraps”. You should not be getting more reps on the 2nd or 3rd amrap. You will record 3 separate scores (total reps for each 4 min amrap).

9/13/2015 – WOD

Midline – Day 14
Leg Raises – 5×12 (tempo) 15/5# DB
—lower legs as slowly as possibly from the top of each rep. Lay on a bench or ground and keep legs straight.

9/12/2015 – WOD

Conditioning
3 Rounds For Time
30 Wall Balls 30/20#
20 C2B Pull-ups
10 Overhead Lunges 175/115#
—Rest 5 minutes
For Time
40 Bar Facing Burpees
Run 800m

Midline – Day 13
Front Rack Carry – 5x50ft @ 115% of FS
—use a little heavier than last week

WOD Notes: TD = 9-15 min & 5-10 minutes. OH lunge weight should be heavy for 10 steps. Walk them if there is room. Record 2 separate times.

9/11/2015 – WOD 

Strength
Front Squat – 4×2 @ 90%, 2×1 @ 95%

Conditioning
Make-up/Skill Day!

Midline – Day 12
L-Sit (paralletes) or Tuck Hold – 8×20 sec 
—Rest 60 sec between

9/10/2015 – WOD

Strength
5 sets – Power Snatch + Full Snatch @ 85-90%
—Drop bar between reps

Conditioning
10 Rounds For Time
6 DB Snatch (alternating) 70/45#
9 T2B
25 Double Unders

Midline – Day 11
Side Plank – 6×45 sec (70/40# on hip)
—heavier than last week. Rest 90 sec. 3 sets each side.

WOD Notes: TD = 11-17 minutes. Set up equipment so that you don’t have to walk far between movements. DB snatch weight is light to where you should be able to muscle snatch majority of reps. Scaling for DU = 50 singles. Scaling for T2B = 5-7 reps or 5 cal ski erg each round.

9/9/2015 – WOD

Strength
5 Sets – Power Clean + Full Clean + Split Jerk – @ 85%+ of CnJ
—Drop bar after power clean.

Conditioning
For Time
15 Squat Cleans 205/135#
3 Rope Climbs 20ft
Run 1200m
3 Rope Climbs 20ft
15 Squat Cleans 205/135#

Midline – Day 10
4×25 Ab Mat Weighted Sit-ups (55/30# heavier than last wk)

WOD Notes: TD = 13-19 minutes. SC weight is around 63-65% of 1RM clean. RC scale = 1 lap sled pull arms only + 10 cal ski erg. The run is the 800m loop but run to stop sign on Lucon Rd, then back to the 400m mark. You should be able to do quick singles on the cleans.

9/8/2015 – WOD

Strength
Bench Press – 6×4 @ 85%

Conditioning
3 Rounds For Time
10 Ring Muscle-ups
12 Deadlifts 295/185#
500m Row

Midline – Day 9
Hollow Rock – 6 Rounds of 30 sec on / 15 sec off

WOD Notes: TD = 11-16 minutes. Scaling for MU = 10 GI Janes or 15 HR Push-ups/15 C2B PU. DL weight is around 62% of 1RM (you should be able to move consistently through them, while maintaining neutral spine). 

9/7/2015 – WOD

Strength
Back Squat – 4×2 @ 90%, 2×1 @ 95%

Conditioning
“Kalsu” – 100 Thrusters For Time 135/85#
*5 burpees at the top of each min

Midline – Day 8
6×45 sec weighted plank (110/50#)
—heavier than last week. Rest 90 sec.

WOD Notes: There is a 20 min time cap on this WOD. TD = 12-20 minutes. You may scale the # of burpees to 3 each minute if 5 will take over 30 sec each round. 

Reminder: 9am & 10am classes only with Open Gym 11-2pm.