Author Archives: jordy

8/4/2016 – WOD

Strength
Hang Snatch – Work up to a heavy single for the day
—You may start from below or above the knee 

Conditioning
10 Min AMRAP
2 C2B Pull-ups
2 Ring Dips (sub: HR Push-ups)
2 Back Rack Reverse Lunges @ 45% of back squat
4 C2B Pull-ups
4 Ring Dips
4 Back Rack Reverse Lunges
6 C2B Pull-ups
6 Ring Dips
6 Back Rack Reverse Lunges
***Continue with this pattern until the 10 minutes is up. Score = total reps

Extra Conditioning
100 Cal Air Dyne For Time

WOD Notes: TD = Round of 10-14. C2B scale = chin over bar, ring rows, or jumping pull-ups. Ring dip scale = HR Push-ups or Burpees (if you can’t do one without snaking).

Reminder: This Saturday Aug 6th is a normal schedule. Good luck to those who are competing in the “31 Heroes” WOD at Iron Cross Athletics!

Too many squats for Ava!

8/3/2016 – WOD

Strength
Hang Clean (full) – 7 sets
—Start @ 75% & work up to a max for the day

Conditioning
2 Rounds For Time
10 Clean n Jerk @ 70%
200m Sled Drag 100/50#
3 Rope Climbs 20ft
800m Run

WOD Notes: TD = 15-22 minutes. You should be doing singles on the CnJ, which should take between 1-2 minutes to do the 10 reps each round. You don’t have to squat the CnJ in the WOD. Sled Drag should be a very fast walk on the way up & a slow jog on the way back. RC scale = climb go 15ft, 6 up/downs, or 2 laps sled pull with arms only.

Candelori

8/2/2016 – WOD

Strength
Split Jerk – Work up to a heavy single, then do 1 set max reps @ 75%
—Shoot for 8-12 reps on the max reps

Conditioning
12 Min AMRAP
90 Double Unders
45 Wall Balls 20/14#
15 Deadlifts @ 60%

WOD Notes: TD = 2-3 rounds. DU scale = 45 DU or 150 singles. Wall ball height is 10ft for both men & women. Deadlifts should be done in 2-3 sets each round (shouldn’t have to do all singles).

TJ – 315lb Split Jerk!

8/1/2016 – WOD

Strength
Back Squat – Work up to a max for the day, then 2×7 @ 80%

Conditioning
5 Rounds For Time
6 Ring Muscle-Ups (sub: 8 GI Janes)
15 KB Swings 70/53#
20 Cal Row

WOD Notes: TD = 12-18 minutes. You may scale the # of Ring MU to 3-4 / round or do Bar MU. If rowers are all taken, you may bike 20 calories/round instead.

7/31/2016 – WOD 

Open Gym: 1-4pm

7/30/2016 – WOD

Conditioning
6 Rounds (interval style)
10 Power Snatches 115/75#
10 C2B Pull-ups
10 Thrusters 115/75#
10 Bar Facing Burpees
—Rest 90 sec between rounds

WOD Notes: TD = 2-3 minutes/round. Each round is 95%+ effort, so bring the INTENSITY every round! Score = total time minus 7.5 minutes. Use the same weight for the snatches/thrusters. You should be able to do all snatches touch n go & all thrusters unbroken. C2B scale = chin over bar or jumping pull-ups.

7/29/2016 – WOD

Strength
Front Squat – 6×3 @ 80-87%
—Use a little heavier than last week

Conditioning
Make-up/Skill Day!

Andrew doing what he does best!

7/28/2016 – WOD

Strength
Snatch – Build to a heavy double in 5 sets
—Start @ 75% & work up to 90%+. You may drop bar between reps.

Conditioning
4 Rounds For Time
10 Strict HSPU 3″ deficit
1 Legless Rope Climb 20ft (sub: climb with legs)
400m Run

WOD Notes: TD = 10-15 minutes. Strict HSPU scale = kipping or use level surface. You may also do 3 wall climbs or 10 strict db presses. No stacking abmats to reduce range of motion. Legless scale = 1 lap sled pull with arms or 3 up/downs.

7/27/2016 – WOD

Strength
2 Cleans (full) + Jerk – 6 sets @ 70-85%
—You may drop the bar after first clean, but try to do 2nd clean within 10 seconds.

Conditioning
10 Rounds For Time
6 DB Snatches (alternating) 80/50#
12 Wall Balls 20/14#
30 Double Unders

WOD Notes: TD = 13-20 minutes. DB snatch weight is relatively light to where you can muscle snatch most of the reps. Wall balls should be UNBROKEN every round! Rx’d is 10ft for men & women (scale to 9ft if 10ft is too challenging to do unbroken!). DU scale = 50 singles.

Samples will be at Rage today. Please take one if you have an interest of buying some in the future.

7/26/2016 – WOD

Strength
Bench Press – Work up to a heavy single then, 5×5 (heavy)

Conditioning
2 Rounds For Time
30 Push Jerk 155/105#
40 T2B
50 Cal Row

WOD Notes: TD = 11-18 minutes. PJ = 55% of 1RM (should be able to do them in 2-3 sets each round). If you aren’t proficient at T2B (40 in a row will take too long), you may partition the entire WOD into 4 Rounds of: 15 PJ / 20 T2B / 25 Cal Row. Majority of athletes should do the WOD this way, unless you’re really proficient with T2B to where you can link 20+ in a row. T2B scale = same # of reps of hanging knee raises or sit-ups. Large classes may use Air Dyne instead of rower.