Author Archives: jordy

6/11/2015 – WOD

Strength
a) Dips (Ring or Bar) – 4×8 tempo
b) Ring Rows – 4×8 tempo
—Eccentric portion should be 3 sec count down. Stay tight/rigid on ring rows

Conditioning
4 Rounds For Time
2 Rope Climbs 20ft
10 HSPU (6/2″ Deficit)
200m Sled Drag 90/45#

Assistance
3×12 Glute Ham Raises

WOD Notes: TD = 15-20 minutes. Scaling for RC = 15ft or sled pull with arms only 2 laps. Scaling for HSPU are no deficit or 3 wall climbs. HSPU = (3) 45# plates on each side of abmat for men & (1) 45# plate + (1) 25# plate. For the strength, alternate between the 2 movements with about 1 minute rest between.   

6/10/2015 – WOD

Strength
BB Complex – 7x(1 Snatch Pull + 1 Power Snatch + 1 Sq Snatch)
—All 7 sets should be between 75-80% of 1RM Full Snatch

Conditioning
21-15-9 Reps of:
Power Snatch 115/75#
Overhead Squat 115/75#
C2B Pull-ups
*400m Run between each round

WOD Notes: TD = 11-16 minutes. PS weight is 50% of 1RM PS and use the same weight for OHS. You should be able to move through the reps fairly quickly without too much rest. You may scale C2B to chin over bar as well.

Reminder: Mobility/Acccessory Exercises Clinic ($20) is this Saturday from 11:30am-1pm. Sign-up sheets are on my desk! Visitors are welcome! 

6/9/2015 – WOD

Strength
BB Complex – 7x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Jerk)
—Start @ 70% of 1RM CnJ & work up to a heavy complex

Conditioning
6 Rounds (interval style)
3 Clean n Jerk (77%)
12 Lateral Burpees over Bar
60ft Prowler Push (450/350/250#)
—Rest as much as needed between rounds

WOD Notes: You don’t have to squat the CnJ in the WOD. Each round is 100% effort. Focus on technique with the CnJ, but move as fast as you can through the burpees/prowler push. We will have 3 separate weights for the Prowler Pushes, so you will be grouped accordingly that way (you will stagger 1 minute behind). The prowler push is the length of Rage. It should be done without stopping & heavy.  

6/8/2015 – WOD

Strength
Back Squat – 4×8 @ 70-75%

Conditioning
For Time
50 Wall Balls 30/20#
125 Double Unders
100 Cal Row
125 Double Unders
50 Wall Balls 30/20#

Midline
4×25 sit-ups (weighted)

WOD Notes: TD = 13-18 minutes. WB height is 10ft for men/women. Choose target/weight that you can consistently hit without getting “no repped”. Scaling for DU is 250 singles.   

6/6/2015 – WOD

For Time
200m Sled Drag 90/45#
5 Clusters 205/125#
25 KB Swings 70/53#
25 Burpee Box Jumps 24/20″
25 T2B
400m Run
25 T2B
25 Burpee Box Jumps 24/20″
25 KB Swings 70/53#
5 Clusters 205/125%
200m Sled Drag 90/45#

WOD Notes: TD = 20-25 minutes. Cluster weight is heavy (75%+) of thruster.   

6/5/2015 – WOD

Strength
Back Squat (tempo) – 7×3 @ 80%
—5 sec count down. Drive out of hole aggressively. 

Conditioning
Make-Up/Skill Day!

Reminder: Clean n Jerk Clinic is tomorrow from 11:30am-1pm. Sign-up sheets are on my desk! 

6/4/2015 – WOD

Strength
a) Bench Press (tempo) – 5×5 (heavy)
b) Strict Pull-ups (tempo) – 5×5 (weighted for advanced / bands for novice)
—Alternate between a & b each set. The negative portion should be a 3 sec count.

Conditioning
4 Rounds For Time
6 Push Press @ 77%
2 Rope Climbs 20ft
Run 400m

WOD Notes: TD = 13-18 minutes. No push jerks are allowed, only push presses. Push presses should be heavy, but should be able to get unbroken almost every round. Scaling for RC = climb to 15ft or do 2 laps sled pull with arms only.

Reminder: Clean n Jerk Clinic is this Saturday June 6th from 11:30am-1pm. Sign-up sheets are on my desk! So far we have 8 people signed up. 

6/3/2015 – WOD

Strength
3 Position Snatch – (1 above knee + 1 below knee + 1 ground) @ 75-80%
—1 set every 2 minutes for 10 minutes. 6 sets total. You may drop bar after 2nd rep & reset from the ground.

Conditioning
For Time
12 Ring Muscle-Ups
20 DB Snatches (alternating) 80/50#
40 Wall Balls 20/14#
9 Ring Muscle-Ups
15 DB Snatches
30 Wall Balls
6 Ring Muscle-Ups
10 DB Snatches
20 Wall Balls

WOD Notes: TD = 11-16 min (slightly longer if you are rowing). Scaling for Ring MU = cut reps in half each set (if you have MU) or you will row 30/25/20 cal by round (if you don’t have MU). Rx’d is 10ft for men/women for WB.  

6/2/2015 – WOD

Strength
BB Complex – 6 sets (1 sq clean + 1 hng sq clean + 1 jerk)
—Do 1 set every 2 minutes for 10 minutes. Start @ 80% & climb to a heavy set.

Conditioning
12 Min AMRAP Ladder
3 GI Janes
3 Power Cleans 185/115#
6 GI Janes
6 Power Cleans
9 GI Janes
9 Power Cleans
12 GI Janes
12 Power Cleans
15 GI Janes
15 Power Cleans
*Keep climbing ladder for the remainder of 12 minutes. Score = total reps.

Midline
3×12 GHD Sit-ups (5 sec count down / 3 sec count up)

WOD Notes: Aim to get through the round of 12 + some of the round of 15. PC weight is 65% of 1RM. Try to use a bar that is above your reach. You may do the GI Janes strict or you may kip the pull-up.  

6/1/2015 – WOD

Strength
Overhead Squat – 15 Min to find a new 1RM, then do 1 set max reps @ bodyweight or 70%

Conditioning
For Time
50 Front Rack Lunges 135/95#
1000m Row
30 Thrusters 135/95#

WOD Notes: TD = 10-15 minutes. Use same weight for lunges & thrusters. You should be able to do lunges in 2-4 sets. Thrusters should be  completed in no more than 4 minutes