Category Archives: WOD

4/21/2020 – WOD

Strength
a) Deadlift – 5×2 @ 80%+ + 2×10 @ 65-70%
b) DB Bench Press – 5×10 (if you only have light DB, slow down the tempo)
—Superset a/b every 2:30 minutes

Conditioning
2 RFT
10 Squat Cleans 185/125#
15 Bar Facing Burpees
15 Push Jerks 185/125#
15 Bar Facing Burpees
20 Front Rack Lunges 185/125#
15 Bar Facing Burpees

WOD Notes: Goal is sub 20. Use same weight throughout the WOD unless one movement is really weak compared to the other. SC = 60% (should be quick singles). PJ & lunges – should be done in 2-3 sets. If you don’t have enough weight, do 5 more reps of each movement.

2 DB Version – 2 RFT
20 Squat Cleans 50/35# DB
15 Burpees over DB
30 Push Jerks 50/35# DB
15 Burpees over DB
30 Lunges 50/35# DB
15 Burpees over DB

WOD Notes: DB must touch the floor on the squat cleans. Try to jump over your DB, but you may step over if necessary. DB should be on shoulders for the lunges. If you only have 1 DB, it is 30 sq cleans + 40 PJ (20R + 20L) + 40 Lunges each round.

4/20/2020 – WOD

6:30am Zoom Class Link Below:
https://us04web.zoom.us/j/73533176690?pwd=bk9Ja202V0hNcncrTG9ia3dza2t1QT09

Strength
a) Back Squat – 5×2 @ 85% + 2×10 @ 65-70%
b) One Arm DB Presses – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
For Time – Support your Local Box WOD #3
50 dumbbell deadlifts 50/35#
50 AbMat sit-ups
50 box step-ups 24/20″
50 single-arm dumbbell thrusters 50/35#

WOD Notes: DB Deadlifts – Only one head has to hit the floor. AbMat Sit-ups – Sit in a butterfly position, touch the floor behind you & finish by touching your feet. Step-ups are with no weight, but you can RX+ & use both your DB’s. You can switch every 5 reps on the DB thrusters. You should be able to move consistently throughout this and finish under 10 minutes!

4/18/2020 – WOD

Conditioning
For Time
800m Run
20 Power Snatches 135/95#
30 Wall Balls 20/14#
20 SDHP 135/95#
30 Wall Balls 20/14#
20 Clean n Jerks 135/95#
30 Wall Balls 20/14#
800m Run

WOD Notes: Goal is 15-20 min. Use the same weight for all 3 exercises. If you don’t have a barbell, it’s 30 2 Arm DB Snatches 50/35#, 30 SDHP 50/35# (Both DB flat to ground), 30 DB CnJ 50/35#. If you only have 1 DB it’s 2x the amount of reps and you can alternate anyway you’d like!

4/17/2020 – WOD

6:30am Zoom Class (click on link below)
https://us04web.zoom.us/j/79937946856…
Meeting ID: 799 3794 6856
Password: 064932

Warm-up
-2 Min Cardio of your Choice
-10 Burpees
-20 Jumping Jacks
-10 Jumping Lunges
-10 One Leg RDL (5R+5L)
-10 DB Hang Curls
-10 DB Push Press + 100ft OH Carry (R) + 100ft OH Carry (L)
-20 Russian Twists (L+R = 1 rep)
Static Stretching (hips/quads/ankles/shoulders)

Conditioning
For Time (w/ partner)
10-20-30-40-50-40-30-20-10 Cals on: Rower/Bike/Ski
1-2-3-4-5-4-3-2-1 Wall Climbs  (RX+ = 20-40-60-80-100-80-60-40-20ft HS Walk)

WOD Notes: At 3.2.1…Rage, Partner A will Row/Bike/Ski 10 cals while Partner B does 1 Wall Climb or 20ft HS Walk. As soon as partner A finishes their calories you switch. Try to SPRINT your calories, since you will get some rest (WC or HS Walk won’t take as long). Continue this pattern until you finish! If you don’t have a cardio machine, you will run 100/200/300/400/500/400/300/200/100m by round. If you don’t have a partner you will just do the entire thing by yourself which is 250 cals + 25 Wall Climbs. 

4/16/2020 – WOD

***Snatch Zoom Lifting Class at 5pm today!

https://udel.zoom.us/j/92073081432

Warm-up
2 Rounds
90 Sec Cardio (Bike, Row, Ski, Run). Build pace esp 2nd rd!
12 One Leg RDL (6R + 6L) DB
10 DB Hang Curls
10 DB Lunges
10 DB Push Press
50ft OH Carry (R) + 50ft OH Carry (L)
20 Sec Hollow Rock
Spiderman Lunge Stretch (2nd rd only)

Strength
Clean (full) + 2 Jerks. 1 set every 90 sec x 6
—Build to a heavier set than last wk since this is only 2 jerks. Start @ 70%.

Conditioning
9 RFT
8 Front Rack Lunges 135/95#
8 Push Jerks 135/95#
Run 200m

WOD Notes: RD 1-3 = 8 FRL + 8 PJ @ 135/95#. RD 4-6 = 6 FRL + 6 PJ @ 155/105#. RD 7-9 = 4 FRL + 4 PJ @ 185/125#. If you don’t have access to a lot of weights just choose 1-2 diff set of weights throughout. Goal is to go unbroken on the barbell each round. Goal is 15-18 min.

2 DB Version – 9RFT
8 DB Lunges (on shoulders) 50/35#’s
8 Push Presses 50/35#’s
Run 200m

WOD Notes: Goal is to go unbroken on the DB’s each round. If you have to break, make sure it’s right after doing the 8th lunge each set. If you only have 1 DB, it is 14 Lunges + 14 PP (7R + 7L) each rd.

4/15/2020 – WOD

Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-10 Weighted Burpees w/ strict Push-up
-20 Mountain Climbers
-30 Jumping Jacks
-12 Suitcase DL (6R+6L)
-12 Hang DB Snatch (6R+6L)
-20 Gorilla Rows or rowing variation (one arm)
-12 Single Leg Glute Bridges w/ pause at top (6R+6L)
-30 Sec Hollow Hold
-30 sec sprint on any cardio machine

6:30am Zoom Class Link:

https://us04web.zoom.us/j/72172358461?pwd=OGd4OU1Ra0Nnank5ejVTLzZZcUd6QT09

Strength
Snatch (halting) – 2 Every 1:15 x 10 sets @ 70-80%
—Pause just under knee cap. Focus on pushing with legs off floor, keep bar close as you pull knees back. Stay light & work on technique

Conditioning
For Time
25 Devil Presses 50/35#
15 Bar Muscle-ups 
100/80 Cal Row
15 Bar Muscle-ups
25 Devil Presses 50/35#

WOD Notes: Bar MU sub = 30 C2B/Chin over Bar Kipping PU, 20 Strict PU, or 30 Towel Rows (through door). Goal is 15-20 minutes. If you don’t have a rower use a bike, ski erg, or Run 1200m. If you only have one DB is 35 reps each round instead of 25.

4/14/2020 – WOD

Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-10 Burpees (no jump)
-30 Jump Jacks
-10 Weighted Lunges + 4 steps spiderman lunge (hold bottom + Stretch)
-30 sec pigeon stretch each leg
-30 sec calf stretch each side
-8 Goblet Squats + 8 Push Presses + 8 Thrusters
-30 sec sprint on any cardio machine

Strength
a) Back Squat – 5×3 @ 85%+
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 T2B
2 Thrusters 115/75#
4 DB Hang Cleans 50/35#
4 T2B
4 Thrusters 115/75#
*Increase each round by 2 reps & follow pattern until 12 min is up

WOD Notes: If you don’t have a barbell, you will use same DB weights for the thrusters. If you only have 1 DB, you will do 2R + 2L for round 1 of Hang Cleans & Thrusters. T2B sub = weighted sit-ups w/ DB behind head (light DB) or weight on upper chest. Goal is to get to the round of 14+. 

4/13/2020 – WOD

Zoom 6am Class Link – https://us04web.zoom.us/j/75131380194?pwd=WEpVdDZXeXRRam8rVzJDUThmeHZsUT09

Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-12 Single Leg RDL (6R+6L)
-16 Single Arm Swings (8R+8L)
-10 Burpees (no jump)
-30 Jump Jacks
-20 Single Leg Glute Bridges (10R+10L)
-20 Sec Hollow Hold
-30 Sec Moderate Cardio Sprint

Strength
a) Deadlift – 6×3 @ 77-82% (use a little heavier than last wk)
b) Hollow Rocks – 5×30-45 sec
—Superset a/b every 2:30 minutes

Conditioning
Support Your Local Box Fundraiser WOD #2 – For Time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
—rest 2 minutes
100 KB/DB Swings For Time

WOD Notes: This WOD is designated to be quick (5-7 minutes), so push the intensity & don’t save your energy for the swings at the end! DU scale = 50/35/20 Jumping Jacks by round or 1/2 the amount of DU. If you don’t have a KB you can do one arm DB swings where you switch arms every 5-10 reps. Record time for WOD + 100 Swings. Try to get KB above eye level for the swings!

4/11/2020 – WOD

Conditioning (Barbell & 2 DB Version)
2 RFT
25 DB Bench Press 70/40#’s (heaviest you have)
Run 200m
15 Power Cleans 185/125# OR 25 DB Cleans (heavy)
Run 200m
25 Strict Pull-ups OR 25 Towel PU through door/ 50 Gorilla Rows
Run 200m
15 Power Snatches 135/95# OR 25 (2) Arm DB Snatches
Run 200m
25 Overhead Squats 135/95#  OR 25 DB Squats (on shoulders)
Run 200m

WOD Notes: If you only have (1) DB, it’s 50 DB BP + 40 DB Cleans (20R+20L) & 40 DB one arm snatches alternating & 50 squats w/ (1) DB in front rack. If you have a barbell & your OH mobility is poor, you may sub front squats. DB Bench should be done in 1-2 sets. Strict PU – can be quick singles the whole time or link 2-4 at a time. PC/PS – quick singles. OHS – should be done in 1-2 sets. Goal is 20-25 min.

4/10/2020 – WOD

Conditioning
20 Min AMRAP w/ a Partner
120ft DB Farmers Carry (heaviest that you have)
8 Burpee Box Jump Overs 24/20″
Max Cal Ski, Row, Bike, or Run 300m
***Score = total cals

WOD Notes: Partner A will do the FC + BBJO, while Partner B Skis, Rows, or Bikes. You will switch once Partner A finishes the FC + BBJO. If you have a ski erg I’d prefer you use it for this WOD, if not use a rower. Try to use the heaviest DB that you have access to for this. The FC should take roughly 30-40 sec & BBJO 45-60 sec. Plan on being on a machine for about 2 minutes each round. If you don’t have a partner, it is a 20 min amrap of FC + BBJO + 400m Ski, Row, 25/20 Cal Bike, or 300m Run.