Author Archives: jordy

10/27/2018 – WOD

Conditioning (with a partner)
10 Min AMRAP of Max Cals on Ski Erg
*Partner B will do 20 DB Snatches (alternating) 50/35# while Partner A is on ski erg. Switch every time the 20 snatches are complete.
—Rest 3 minutes
10 Min AMRAP of Burpee Box Jump Overs 24/20″
*Partner B will do 10 DB Thrusters (2) 50/35#. Switch every time the 10 thrusters are completed.

WOD Notes: Half the class will start with the 2nd couplet. The goal for these (2) couplets are to try to go hard on the ski erg/burpees & pace the DB snatches/thrusters. You will record 2 scores – Total ski erg cals & BBJO. DB snatches should feel super light & thrusters will feel a little heavier.

10/25/2018 – WOD

Strength
Hang Power Snatch + Hang Sq Snatch + Sq Snatch – 1 set every 90 secs for 7 sets
—stay at 70-80%. You may hang on for all 3 reps.

Conditioning
2 Min AMRAP x 10 Rounds with a partner
8 DB Bench Press 90/50#’s
3 Laps (100ft) Farmers Carry 90/50#’s
1 Rope Climb 20ft
Max Cal Bike

WOD Notes: DB Bench should feel heavy for 8 reps and be heavier than last weeks WOD! Setup benches on both sides of the gym (under rig & next to ski ergs). RC scale = 3 up/downs or 10 ring rows. You should have about 45-60 sec on the bike each round. Score = total cals. You will work for 2 min while partner rests for 2 min.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object

10/24/2018 – WOD

Strength
Hang Power Clean + Hang Sq Clean + Full Clean – 1 set every 90 sec for 6 sets @ 75-85%
—You may hang on to the bar for entire complex

Conditioning
10 RFT
5 Power Clean 175/115#
5 Front Squat 175/115#
40 Double Unders

WOD Notes: Barbell weight should be around 50% of FS (should feel moderately heavy). PC = quick singles & front squats unbroken which shouldn’t feel too heavy until the later rounds. DU scale = 80 singles or 20 DU. Goal is avg 90 sec/round for 10 rds even though you will easily be able to start out at 60 sec or less the first rd.

Assistance
a) DB Rows – 4×12 (pause at the top of each rep)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 4×30

10/23/2018 – WOD

Strength (use rack)
2 Push Jerk + 1 Split Jerk @ 75-85%
—1 set every 1:30 for 6 sets

Conditioning (16 min cap)
4 RFT
15 T2B (RX+ = 20)
20 One Arm DB Jerks 70/45#
25/20 Cal Row

WOD Notes: T2B scale = 8-12 reps (if you have trouble linking) or you can do toe through rings. One arm DB jerks are 10 in a row with each arm & you may push press if necessary.

Assistance
a) RDL – 4×8 @ 65% (little heavier than last wk)
b) Hollow Rocks – 5 sets: 1 min on / 1 min off (Scale with hands to the side or under butt)

10/22/2018 – WOD

Strength
a) Back Squat – 6×3 (all 3 reps pause in the bottom) @ 77-87%
b) One Arm High Pulls – 5×10 (each arm)

Conditioning (18 min cap)
5 RFT
10 Back Rack Lunges (50% of BS)
12 GI Janes

WOD Notes: Try to avg 2:30-3 min/rd. Use a PU bar that is above your reach if you can do an unassisted strict PU. You may also use the higher bar on the “double” PU bars if the bottom one is too low. Another scaling option is 12 burpees + 12 ring rows.

Assistance
a) Strict Pull-ups (close-grip) – Accumulate 50 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off

10/20/2018 – WOD

Conditioning
For Time
800m Run
40 Wall Balls 30/20# to 10/9ft
25 T2B
15 Power Snatch 135/95#
50/40 Cal Ski
15 Power Snatch 135/95#
25 T2B
40 Wall Balls 30/20# to 10/9ft
800m Run

WOD Notes: TD = 25 min or under! Complete for time by yourself (no partner, sorry!). WB should be done in sets of 10 reps minimum with short rest between. Scale T2B to 10-15 if you have trouble linking. PS = light (quick singles or touch n go 3-5 reps at a time). Please save the 10/15/25# plates, so be aware of how you’re loading your bars! Heats of 6 every 3 minutes.