Category Archives: WOD

9/22/2018 – WOD

Conditioning
5 RFT
10 DB Snatches 80/50#
10 GI Janes
***At the 10:00 Mark
4 RFT
20 DB Box Step-ups 20″ 80/50#
15/11 Cal Ski
***At the 20 min Mark
Run 800m
50/40 Cal Bike (30/20 assault)

WOD Notes: Each couplet is for time. If you finish any couplet in under 10 min, you will rest the remainder of that time. If you don’t finish, you will score it as total reps. You will write down 3 different scores on the board. Classes will have to start at different couplets. You can alternate legs with the box step-ups.

REMINDER
9am & 10am classes only! Sunday – closed!

9/20/2018 – WOD

Strength
Clean – 1 No Contact + 2 Hang Cleans + 1 Jerk. 1 set every 2 min for 5 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.

Conditioning
2 Min AMRAP x 10 With a Partner
150m Sled Drag 100/50#
Max Push Jerks 205/135# 67-70%

WOD Notes: TD = 10-15 reps/rd. Athlete A works while Athlete B rests. The sled drag should be a run (to Marcor sign), but should still feel challenging (take about 50-70 sec). You must finish each sled drag by touching the building! Each athlete will do 2 min on / 2 min off for 5 sets each! You may setup 2 bars if you need 2 separate weights.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) DB Tricep Skull Crushers – 4×12

9/19/2018 – WOD

Strength
Snatch – 1 No Contact + 2 Above Knee. 1 set every 90 sec for 8 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.

Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9ft
10 C2B Pull-ups
400m Row

WOD Notes: TD = 4-5 rd. WB should be heavier than normal, but unbroken every round!! C2B Scale = chin over bar or scale reps to 6-8.

Assistance
a) DB Bent-over Rows – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 5×20 (45 sec rest between sets)

9/18/2018 – WOD

Strength
a) Shoulder Press – 7×2 @ 87-92% + 1xME @ 50% (use a little heavier than last wk)
b) RDL (barbell 2 legs) – 5×5 @ 65% (pause bottom position for 2 sec each rep)
—Superset a/b together

Conditioning
For Time
20 T2B
21 Hang Power Clean 155/105# (55%)
25/18 Cal Ski
20 T2B
15 Hang Power Clean 185/125# (65%)
25/18 Cal Ski
20 T2B
9 Hang Power Clean 225/155# (80%)
25/18 Cal Ski

WOD Notes: TD = 12-18 min. T2B scale = 10-15 reps or toe through rings. HPC should be done 2-3 sets each round even when weight gets heavier. I’d recommend changing weights as soon as you’re finished your set.

Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)

9/17/2018 – WOD

Strength
a) Back Squat – 8×2 @ 85-90%
b) One Arm High Pulls – 4×10

Conditioning
5 RFT
1 Legless Rope Climb 15ft or 1 Pegboard Ascent
10 DB Squats 70/45# (2 DB’s)
10 Burpee Box Jump Overs 30/24″

WOD Notes: TD = 11-17 min. Legless scale = climb with legs or 3 rope pulleys. DB squats are open standard but should feel a little heavier, which you should still do them unbroken every round. You may use hands for the BBJO.

Assistance
a) Strict Pull-ups (wide grip) – 5×10 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 3o sec on / 30 sec off

9/15/2018 – WOD

Conditioning
3 RFT (with a partner)
20 Curtis P Complex (65% of CnJ)
20 Muscle-ups or 30 GI Janes
250m Partner Sled Drag 135/80#
—Rest 3 minutes
50/40 Cal Row (with your partner – 25/20 each)

WOD Notes: TD = 25-32 min / 1:30-2 min for row. Curtis P = 1 power clean + 2 lunges + Push Press. MU – you may do bar or ring. One person may only work at a time for both MU & Curtis P. GI janes you may work at the same time (15 each). Sled drag should be a fast walk or slow jog.

9/13/2018 – WOD

Strength
3 Hang Clean + Split Jerk – 1 set every 2 min for 6 sets
—Hang on for all 3 reps & stay between 75-85% for all 6 sets

Conditioning
2 Min AMRAP x 10 with a partner
8 Bench Press @ 225/155# (75%)
12 C2B Pull-ups (RX+ = 15)
Max Cal Ski

WOD Notes: TD = 10-25 cal/rd. Score = total cals (DO NOT reset monitor). This WOD is going to give you an upper body pump! Partner A will work for 2 min while Partner B rests. The 8 reps should feel heavy each round for the bench press (make sure you have a spotter). C2B scale = chin over bar or banded strict PU. You should have about 60 sec to ski each round! Make sure to push the intensity since you’ll have 2 minutes rest each round!

Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) DB Tricep Skull Crushers – 4×12