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3/11/2020 – WOD

Strength
Snatch – 5 Reps every 90 sec x 6 Sets @ 75%+
—Goal is no misses. Stay between 75-80% of your max

Conditioning (13 min cap)
6 RFT
8 Push Jerk 155/105#
10 T2B
12/9 Cal Assault Bike

WOD Notes: Goal is to avg 1:30-1:45/rd. PJ = 50% (should be unbroken each rd but should get difficult towards later rds). T2B sub = 6-8 reps, toe through ring, or knee above hips. 

Assistance
a) Banded Leg Curls – 4×15 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×12 (weight behind head) 

3/10/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Deadlift – 4 Reps @ 77-82% (use a little heavier than last wk)
b) DB Bench Press – 7 Reps (5 sec eccentric)

Conditioning
12 Min Running Clock – 4 Rounds
15 Weighted Burpees 45/30# DB’s
18/15 Cal Ski
*Max Power Cleans 155/105# in remaining time

WOD Notes: Record time + # of cleans. Goal is to avg 2:30/rd, so that it will give you 2+ minutes on the power cleans at the end. PC = 55% of PC max (should feel light to where you can move consistently).

Assistance
30 Sec Hollow Hold + 15 Sec Hollow Rock – 8 sets
—rest 30-45 sec between

3/9/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 reps (1st 2 reps = 5 sec eccentric) @ 75% (heavier than last wk)
b) One Arm High Pulls – 7 reps each arm (3 sec eccentric – strict as possible & no hip movement)

Conditioning (20 min cap)
3 RFT
30 Wall Balls 30/20# to 10/9ft
15 DB Hang Cleans 60/40# DB
75m Sled Drag 90/60# + 250m Run + 75m Sled Drag 90/60#

WOD Notes: Goal is to avg 5-6 min rounds. WB/DB HC should be done in 1-2 sets/rd. Pick a sled weight that you can walk very fast with or jog slow! You will drag the sled to the “Cantel” Sign & leave it there. Then run to the Eggs Sign & back w/o sled. Pick up sled & drag it in each round. This should take around 3-3:30 min each round at the most. 

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

3/7/2020 – WOD

Conditioning
25 Min AMRAP w/ a Partner
80/65 Cal Assault Bike
20 Strict Pull-ups (RX+ = C2B)
30 Double Dutch Burpees
20 Strict Pull-ups (RX+ = C2B)
40 Power Snatches 135/95#

WOD Notes: Goal is 2+ rds & get back to the bike for the 3rd rd. Strict PU sub = banded pu or ring rows. You will do 30 burpees/rd each for the double dutch. Snatches should feel light (quick singles back & forth with partner). 

3/5/2020 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 10 sets @ 75%+

Conditioning
7 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
10 Double Unders
2 Dball Over Shoulder 125/80#
20 Double Unders
3 Dball Over Shoulder 125/80#
30 Double Unders
***Continue sequence until 7 min is up
—Rest as needed then:
300ft Versa Climber For Time

WOD Notes: Goal is to get into round of 7-8. DU sub = 1/2 DU or 2x singles. Record time for versa climber as well!

Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 sec on / 60 sec off 
b) DB Reverse Flies – 3×20

3/4/2020 – WOD

Strength
a) 2 Hang Snatch EMOM x 5 min @ 75-80%
b) 1 Hang Snatch EMOM x 7 min @ 85-100% (work up to heavy single)

Conditioning  (14 min cap)
4 RFT
15 Overhead Squats 135/95#
1 Rope Climb 20ft  (RX+ = start seated from the floor)
250m Run

WOD Notes: Goal is to avg 3 min/rd or less. Squats should be unbroken and feel relatively light. Sub front squats if OH mobility is limited.

Assistance
a) Banded Leg Curls – 4×20 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×10 (weight behind head) 

3/3/2020 – WOD

Strength
Every 3:30 x 5 Sets
a) Deadlift – 5 Reps @ 77-80%
b) DB Bench Press – 8 Reps (5 sec eccentric)
c) One Arm High Pulls – 8 (each arm)

Conditioning 
12 Min Clock – 5 Rounds
6 Clean n Jerk 185/125#
12 T2B
*Max Cals on the Rower in remaining time

WOD Notes: Record time for the couplet & # of cals on the rower. You should be able to have at least 3 min to row at the end. T2B sub = toe through rings, lying leg raises against rig, or knee ups.  CnJ weight = 60%.

Assistance
30 Sec Hollow Rock + 15 Sec Hollow Hold – 8 sets
—rest 30-45 sec between

3/2/2020 – WOD

Strength
Every 3:30 x 5 Sets
a) Back Squat – 5 reps (1st 3 reps = 5 sec eccentric) @ 75%
b) DB One Arm Bent-over Rows – 10 reps each arm
c) DB Reverse Flies – 12 reps

Conditioning
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski

WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time). 

Assistance
Weighted Plank – 8 sets: 45 sec on / 45 sec off

2/29/2020 – WOD

Conditioning – 30 Min Clock (Partner WOD’s)
8 Min AMRAP
1000ft Versa Climber
Max Legless Rope Climbs 15ft  (sub: w/ legs or C2B/chin over bar pull-ups)
—rest 2 minutes
8 Min AMRAP
80 Front Rack Lunges 165/115#
Max Burpees to Target
—rest 2 minutes
For Time
50 Dball Over Shoulder 125/80#
250m Partner Sled Drag 90/60#

WOD Notes: Record Versa Time. # of RC or PU. # of Burpees. Time for WOD #3. So 4 total scores. This WOD is “you go, I go” except for the burpees & the sled drag. Make sure to wear warm clothing for the sled drag!