Category Archives: WOD

1/16/2020 – 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

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

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

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

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

1/10/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

1/9/2020 – WOD

Strength
Snatch + Hang Snatch – 6 Sets @ 75%+ (heavier than last wk)
—Do one set every 90 sec, then take more rest at the end if needed

Conditioning
10 Rounds w/ a partner (interval style)
6 Dball Over Shoulder 125/80#
1 Rope Climb 20ft or 1 Pegboard Ascent
15/13 Cal Row

WOD Notes: Each round should be between 1:15-2 min at the most, so it should take less than 20 min! Really try to sprint the row! 

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) L-Sit/Tuck (pegboard) – 6 sets: 30 sec on / 45 sec off

1/8/2020 – WOD

Strength
2 Position Clean n Jerk: Hang + Floor + Jerk. 5 sets @ 75%+
—One set every 2 min. Work up to a heavy set.

Conditioning
12 Min Running Clock – 3 Rounds
10 Clean n Jerks 165/105#
100 Double Unders
***Max Muscle-ups in remaining time or GI Janes

WOD Notes: Record time for WOD & total reps. CnJ should feel pretty light (60-65%). You don’t have to squat them. DU sub = 50-75 DU or 200 singles. You may choose between ring or bar for muscle-ups.

Assistance
a) Barbell Bicep Curls – 4×12
b) Tabata Abmat Situps (weighted behind head) – Accumulate 100 reps

1/7/2020 – WOD

Strength
a) RDL – 10/8/6/4/2 reps (use weights that are heavy for each rep range)
b) One Arm Shoulder Press – 7 reps (each arm – 3 sec eccentric)
—Superset a/b every 2:30

Conditioning (20 min cap)
For Time (w/ partner)
60 Power Snatches (increase weight every 20 reps)
120 Wall Balls 30/20# to 10/9ft
180/140 Cal Ski

WOD Notes: You may break up the work anyway you want. You’re looking at 5 min for Snatches, 4 min for WB, & 7-10 min for ski. RX weights for snatches are 135/95#, 155/105#, 175/115#. You may touch n go a few reps on the first barbell, but after that it should be quick singles. Try to really sprint the ski erg! Lock your elbows in & crunch down aggressively with core!

Assistance
a) Banded Leg Curls – 4×15 (each leg) Advanced = GHR
b) Barbell Skull Crushers – 4×12

1/6/2020 – WOD

Strength
Every 3 Min x 6 Sets
a) Back Squat – 4 reps @ 70-85% (heavier than last wk)
b) DB Bench Press – 6 reps (heavy)

Conditioning (16 min cap)
For Time
10 Burpee Box Step-overs 20″ (45/30# DB)
15 T2B
20/15 Cal Assault Bike
15 Burpee Box Step-overs 20″ (45/30# DB)
20 T2B
25/20 Cal Assault Bike
20 Burpee Box Step-overs 20″ (45/30# DB)
25 T2B
30/25 Cal Assault Bike

WOD Notes: You may use a lower box if necessary. T2B sub = toe through rings or 5 less t2b per round. You may scale the cals on bike to 3 less per round.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Banded Adduction – 4×20 reps (each leg)