Category Archives: WOD

6/17/2020 – WOD

Strength
2 Snatches (Halting – pause under knee) – 1 set every 90 sec x 6 sets
—You can drop the bar in between reps. Stay @ 70-80%.

Conditioning
5 RFT
7 Strict C2B Pull-ups (RX+ = 7 Bar MU)
14 DB Snatches (alternating) 70/45#
21 Goblet Squats 70/45# DB
250m Run

WOD Notes: Use same weight DB for snatches and goblet squats. Hold DB Vertical in front of you and pin it against your chest. Goal is to go unbroken on the snatches/ squats and time domain is 13-17 minutes. If you don’t have PU bar you can do 10-12 towel rows or DB rows each arm.

6/16/2020 – WOD

*No Zoom WOD classes this week. Only Weightlifting Zoom classes at 5pm Tuesday & Thursday.

5pm Zoom Weightlifting
https://us02web.zoom.us/j/85002865279?pwd=MCtYTnpBdEpYdXNPRFkwYVlLL2FPQT09
Meeting ID: 850 0286 5279
Password: 711628

Strength
a) Deadlift – 7×3 @ 75%+ (heavier than last wk)
b) DB Lateral Raises – 3×12 (both arms same time)
c) DB Front Raises – 3×12 (both arms same time)
d) DB Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes

Conditioning
10 RFT – Compare to (3/19/2020)
5 Power Clean 185/125#
7 DB Bench Press 80/40#’s
9/7 Cal Assault Bike or 300m Bicycle Ride or 15 Low Box Jumps 12-15″

WOD Notes: PC = Quick singles the whole WOD. Use about 65% of PC. DB bench should be challenging but unbroken every rd. Find something to jump on that’s not too high so that you can cycle through these quick! Goal is 15-20 min. 

2 DB Version – 5 RFT
10 DB Hang Cleans 50/35#
15 DB Bench Press 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride

WOD Notes: HC/BP should be unbroken each round & the box jumps should give your upper body a little break to recover. Choose something to jump on that’s low to where you can cycle quick. It could be a step in your house even though that’s less than 12″. 

1 DB Version – 5 RFT
10 One Arm Hang Cleans (L) 50/35#
10 One Arm Hang Cleans (R) 50/35#
15 One Arm Bench Press (L) 50/35#
15 One Arm Bench Press (R) 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride

WOD Notes: I’d have the DB outside your legs for the hang cleans. If you don’t have a bench, you can do floor presses where you lay on the ground and elbow hits the ground each rep. Choose something to jump on that’s really low!

6/15/2020 – WOD

*No Zoom WOD classes this week. Only Weightlifting Zoom classes at 5pm Tuesday & Thursday.

Strength
a) Back Squat – 1 rep every 90 sec @ 80-90% (5 sec tempo) x 12
b) Seated Bicep Curls – 4×12 (same weight as last wk)
c) DB Skull Crushers – 4×12 (same weight as last wk)
—You may superset b/c & just do the squats alone if you’d like.

Conditioning
10 Min AMRAP (Compare to 10/7/2019)
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)

WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps or 12 Weighted Sit-ups. DU sub = 25 DU or 80 singles. If you don’t have a barbell, you should hold 2 DB’s on your shoulders. 

6/13/2020 – WOD

Conditioning
“Big Floyd” – For Time
800m Run
25 Deadlifts 135/95#
25 Burpees
800m Run
25 Squat Cleans 135/95#
25 Burpees
800m Run
25 Push Presses 135/95#
25 Burpees
800m Run
25 Clusters 135/95#
25 Burpees
800m Run

—-This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US. George Floyd was known as a peace activist and a respected community leader.

WOD Notes: Barbell should feel relatively light overall. Deadlifts/Push Presses will feel very light relative to the squat cleans & clusters. Try to do deadlifts unbroken, quick singles on squat cleans/clusters, & do the push presses in 1-2 sets. If you don’t have a barbell, sub DB’s and do 35 reps of each movement.

6/12/2020 – WOD

*No Zoom Classes Today!

Conditioning
Make-up/Skill Day!

6/11/2020 – WOD

5pm Zoom Weightlifting
https://udel.zoom.us/j/91372856781
Password: 408802

5:45pm Zoom WOD
Meeting ID: 732 5200 2849
Password: 1wR9QX

Strength
a) Clean + Hang Clean – 6 Sets @ 80-90%
b) Shoulder Press – 5×6 (5 sec eccentric – heavy)
—Superset a/b every 3 minutes.

Conditioning
2:30 Min AMRAP x 6 Sets
500/450m Row
*Max Hollow Rocks in remaining time
—Rest 2 minutes between rounds.

WOD Notes: Record Row times + Hollow Rocks each round. Up/down = 1 Hollow Rock. Try to row at 95%+ effort. I want you to have to need the rest.

6/10/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/78585472792…
Meeting ID: 785 8547 2792
Password: 3ZGbPH

5:30pm Zoom WOD
Meeting ID: 793 8760 9994
Password: 7ax5MJ

Strength
Snatch (Halting – pause under knee) + Snatch (full) – 1 set every 90 sec x 6 sets
—You can drop the bar in between reps. Stay @ 70-80%.

Conditioning
3 RFT
10 Power Snatch 135/95#
6 Strict Pull-ups (RX+ = 6 Bar MU)
15 Thrusters 135/95#
6 Strict Pull-ups (RX+ = 6 Bar MU)
100 Double Unders

WOD Notes: Goal is 14-18 minutes. If you don’t have a PU bar you can sub 10 towel rows or 10 bent-over rows (each arm). Snatches should be quick singles & thrusters done in 1-2 sets. DU sub = 50 DU, 75 Jumping Jacks, or 150 singles.

6/9/2020 – WOD

5pm Weightlifting Zoom
https://udel.zoom.us/j/99837596419
Password: 541847

5:45pm Zoom Workout
Meeting ID: 778 1257 0045
Password: 6wfzCv

Strength
a) Deadlift – 6×4 @ 75%+ (heavier than last wk)
b) DB Lateral Raises – 3×12 (both arms same time)
c) DB Front Raises – 3×12 (both arms same time)
d) DB Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes

Conditioning
10 RFT
4 Dball Over Shoulder 150/100#  (sub: 6-8 Sumo DL High Pull 155/105#)
2 Wall Climbs  (RX+ = 30ft HS Walk)
150m Run

WOD Notes: Goal is to avg 2 min rds or less & be sub 20. Barbell should feel pretty heavy to where you can only string a few together at a time or do quick singles. Finish with barbell above nipple height while standing tall. WC sub = elevate feet on a box in pike position if possible & walk 1 lap around box. You can also do 20 shoulder taps, or 60ft bear crawl.

6/8/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/74995034544…
Meeting ID: 749 9503 4544
Password: 8mjtnE

5:30pm Zoom WOD
Meeting ID: 745 5287 2391
Password: 5pGy8w

Strength
a) Back Squat – 10×2 @ 80%+ (5 sec eccentric – heavier than last wk)
b) Seated Bicep Curls – 5×10 
c) DB Skull Crushers – 5×10
—You may superset b/c & just do the squats alone if you’d like.

Conditioning
20 Min AMRAP
20 T2B (Sub: 15 Weighted Sit-ups)
20 Box Step-ups 50/35# DB’s to 20″ Box
20 Weighted Burpees 50/35# DB’s

WOD Notes: Goal is 4+ rounds. For the weighted sit-ups, place a heavy DB on upper chest or light one behind head. You must alternate the Box step-ups with DB’s on the shoulders. You may elevate DB on mats, if you have a tough time keeping spine neutral when standing up during each burpee.

6/6/2020 – WOD

Conditioning
2 RFT
30 Snatch Grip Deadlifts 225/155#
18 Lateral Burpees over bar
20 Push Jerks 155/105#
15 Lateral Burpees over bar
10 Power Snatches 155/105#
12 Bar Muscle-ups

WOD Notes: Goal is 15-20 minutes. SGD should be around 90%+ of your snatch. Try to use the same weight for the PJ & PS to minimize transition time. Bar MU sub = 12 GI Janes or 12 burpees + 12 towel rows/bent over rows. You may step over the bar if necessary if you don’t feel comfortable jumping for the burpees.