Category Archives: WOD

1/22/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Push Jerk (from rack) – 2 reps @ 80%+ (heavier than last wk)
b) One Leg RDL (barbell) – 8 reps/leg @ 30-35% of DL
—elevate back foot on bench

Conditioning
5 Rounds (interval style)
6 Dball over Shoulder 125/80#
12 DB Push Press 60/40#’s   (RX+ = 70/45#’s)
18/14 Cal Ski
—-Rest 1 min between rounds

WOD Notes: Shoot for sub 2 min each round. PP should be unbroken but challenging each round. Sprint the Ski!

Assistance
a) Weighted Sit-ups – 6×20
b) Lateral/Front/Reverse Flies – 3×12 each

1/21/2020 – WOD

By WOD

Strength
Every 2:30 x 5 Sets
a) Hang Power Clean – 3 Reps @ 80%+
b) DB Bench Press – 8 Reps (3 sec eccentric)

Conditioning
12 Min AMRAP Ladder
3/6/9/12…Hang Power Cleans 155/105#
3/6/9/12…T2B
3/6/9/12…Lateral Burpees over Bar
***Keep climbing ladder until 12 min is up

WOD Notes: Goal is to get to the round of 18+. HPC should feel light to where you can go unbroken through round of 9. T2B sub = toe through ring or knee above hips.

Assistance
a) Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12

1/20/2020 – WOD

By WOD

Strength
Every 2:30 x 6 sets
a) Back Squat – 2 Reps @ 80%+
b) DB Seated Bicep Curls – 10 Reps (both at same time – 5 sets)

Conditioning (14 Min Cap)
For Time
25 Thrusters 115/75#
5 Rope Climbs 20ft
15 Thrusters 165/105#
50/42 Cal Row
25 Thrusters 115/75#

WOD Notes: Thrusters should be done in 1-2 sets each round. Middle round of Thrusters should feel heavy! RC sub = Climb 12-15ft or 10 heavy pulleys.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Hip Abduction & Adduction – 4×15 each

1/18/2020 – WOD

By WOD

Conditioning
For Time – Complete w/ a partner
50 Deadlifts 225/155#
8 Wall Climbs (RX+ = 100ft HS Walk)
80/60 Cal Assault Bike
40 Deadlifts 275/185#
10 Wall Climbs (RX+ = 150ft HS Walk)
100/70 Cal Assault Bike
30 Deadlifts 315/205#
12 Wall Climbs (RX+ = 200ft HS Walk)
120/80 Cal Assault Bike

WOD Notes: You may split the work anyway you want. DL should be 50%/60%/65% by round. The entire WOD is “you go, I go”. Try to sprint the bike! I’d recommend 30 sec on / 30 sec off for the bike. 25ft = 4 1/4 mats for the HS walk = 1 lap. Each person will do 2 laps the first rd. 3 laps the 2nd rd. 4 laps the 3rd rd. 

1/16/2020 – WOD

By WOD

Strength
Snatch – 1 rep every 45 sec for 12 reps @ 80-85%
—Goal is to have no misses and stay between those percentages

Conditioning
6 Rounds (interval style)
4 Power Snatches 135/95#  (RX+ = 155/105#)
8 Overhead Squats 135/95# (RX+ = 155/105#)
12 T2B
100ft Versa Climber  (RX+ = 125ft)
—Rest 1 min between rds

WOD Notes: Goal is to be between 1:30-2 min each rd. Heats will run 1 minute apart to account for versa climbers. Snatches should feel relative light & OHS unbroken! OHS sub = front squats. T2B scale = 8 reps, toe through rings, or knee above hips. SPRINT THE VERSA CLIMBER! Subtract 5 min from total time.

Assistance
a) L-Sit/Tuck (pegboard) –  8 sets: 20 sec on / 40 sec off
b) DB Reverse Flies – 4×15 (light)

1/15/2020 – WOD

By WOD

Strength
Every 2:30 x 6 sets
a) Push Jerk: 3 reps @ 80%+
b) Strict Pull-ups: 6-8 reps (sub: 3-4 negatives – 5 sec eccentric)

Conditioning
12 Min AMRAP
60 Double Unders
180ft Dball Bear Hug Carry 125/80#
6 Bar Muscle-ups or 8 GI Janes

WOD Notes: Goal is 5+ rds. 1 lap = 30ft or 5 mats, so you must do 6 laps/rd. DU sub = 30 DU or 100 singles. 

Assistance
a) 10 Barbell Bicep Curls + 60ft Gun Walk – 4 sets
b) 120 Weighted AB Mat Sit-ups or 100 GHD Sit-ups

1/14/2020 – WOD

By WOD

Strength
Every 2:30 x 5 sets
a) Power Clean – 2 reps @ 85%+ (build to heavy double)
b) DB Bench Press – 10 Reps (heavy)

Conditioning (13 min cap)
5 RFT
8 Power Clean 185/125# 
16/13 Cal Ski

WOD Notes: PC = 60-65% of 1RM. Should be singles the entire WOD. Try to make transitions quick and avg 2:30/rd to get under the cap!

Assistance
a) Hollow Rocks – Tabata for as long as possible or accumulate 3 minutes
b) Banded Tricep Extensions – 4×20

1/13/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Back Squat – 3 reps 75-80%+
b) One Arm High Pulls – 8 reps each arm

Conditioning (18 min cap)
4 RFT
10 Devil Press 50/35#
20 DB Squats 50/35#
30/25 Cal Row

WOD Notes: Use same DB for Devil Press and squats. Should be able to do squats unbroken or in 2 sets. Try to hold 4 min round pace or less.

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

1/11/2020 – WOD

By WOD

Conditioning
Complete 3 Rounds (w/ a Partner)
20 Clusters 175/115#
30 Strict Pull-ups
40 Front Rack Lunges 175/115#
50 (2 HR Push-up + 1 Burpee over Bar)
Run 400m

WOD Notes: Goal is sub 35 min on this! Clusters/lunges = “You go, I go”. Pull-ups/Push-up + Burpee = you work at the same time. For the Push-up complex, you will do 2 push-ups. On the 3rd one you will get up like a burpee. You will run at the same time as well. If one of you is significantly slower on the run, you can scale to 250m. You may break up the work as needed. 

Anouncement: No Open Gym Sunday