Category Archives: WOD

5/12/2021 – WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 70-80%
—One set every min for first 5 sets, then every 90 sec after that. Squat if you have the mobility

Conditioning
3 RFT
150m Sled Drag 90/60#
15 DB Hang Clusters 45/30#
15 C2B Pull-ups  (RX+ = 10 MU)
25/20 Cal Ski

WOD Notes: Goal is sub 20 min. DB HC should be done in 1-2 sets. C2B sub = chin over bar or banded Pu. Larger classes can start with the ski erg & work their way backwards & finish with the sled drag last.

Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) Barbell Bicep Curls – 5×10 

5/11/2021 – WOD

Strength
Push Press – 15 Min to Work up to a heavy single + 1 ME Set @ 75% (10+ reps)

Conditioning
2021 AGOQ WOD #3 – For Time
75 Power Cleans 135/95#
300 Double Unders

WOD Notes: Goal is sub 15 min. PC should be about 50% of your max power clean (should feel light to where you can muscle clean or power clean all of them & do singles). Please make sure weight that touches the floor is more than empty bar. DU sub = 500 singles or 600ft Versaclimber.

Assistance
a) Banded Leg Raises – 4×15 (attach band to rig, lay on bench, constant tension on band)
b) Lateral/Front/Rear DB Raises – 3×12 each

5/10/2021 – WOD

Strength
20 Min to Work up to a heavy 1RM Back Squat, Front Squat, or OHS (your choice)
***If you have extra time get the assistance work done before or after WOD.

Conditioning
AGOQ WOD #5 – 12-9-6 Reps of:
Overhead Squats 165/115#
Burpee Box Jump Overs 30/24″
—Rest 2 minutes
For Time
20 Overhead Squats 135/95#
20 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is 4-9 minutes for the first part & sub 3 minutes on the 2nd part. You should pick a weight where you can go unbroken all 3 rounds but should be challenging. The weight should feel lighter on the 2nd part but all 20 reps should be unbroken.

Assistance
a) Weighted Plank – 6 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups – 5×8-10 Reps (use band/weight that’s difficult for that rep range)

5/8/2021 – WOD

Conditioning
10 RFT w/ a partner
2 Rope Climbs 15ft
8 Power Snatches 155/105#
16 Double Dutch Burpees
24 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is sub 35. Make your transitions fast! This WOD is “you go, I go” except for the burpees you will work at the same time. You will cut everything in half unless your partner is struggling (you can do more reps). PS = 70% of PS. RC sub = 2 heavy pulleys, 1 up/down, 6-8 ring rows.

5/6/2021 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×6 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
3 RFT
100 Double Unders
100 Yard Bear Hug Dball/Bag Carry 125/80#
30/25 Cal Row

WOD Notes: Goal is 14-18 min. DU sub = 150 singles or 1/2 Dubs. You will carry bag/ball to the opposite side of street curb & back. 

Assistance
a) Hip Adduction (use rower seat) – 3×12 (each leg)
b) Barbell Bicep Curls – 4×12 

5/5/2021 – WOD

Strength
a) Power Clean + Hang Power Clean – 5 Sets @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 min

Conditioning
For Time
40/32 Cal Ski
30 T2B
30 Power Clean 185/125#
30 T2B
40/32 Cal Ski

WOD Notes: Goal is 12-16 min. T2B sub = T2R, Knee Raises, or Sit-ups. Ski/T2B should take no more than 2-2:30 each rd. Cleans should take around 3-5 minutes. 

Assistance
a) GHD Sit-ups – 5×20 (rest 45 sec between)
b) Banded Tricep Extensions – 4×20-25 Reps

5/4/2021 – WOD

Strength
a) Push Press – 6×2 @ 85%+ (heavier than last wk)
b) One Arm Farmers Carry – 4x30m (each arm – heavier than last wk)
—You will do your FC after set 1,2,3,5 of PP.

Conditioning
5 Rounds (interval style)
3-5 Wall Climbs or 10-15 Strict HSPU or 50ft HS Walk
16 One Arm DB Hang Snatch (8R+8L) 50/35#  (RX+ = 70/50#)
150m Sled Drag 90/60#
—Rest 1 min between rounds

WOD Notes: Try to run with the sled each round, since you have built in rest. Goal is to avg less than 3 min/round. Do not spend more than 45 sec on the first movement.

Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet. Control weight on the way down
b) Lateral/Front/Rear DB Raises – 3×12 each

5/3/2021 – WOD

Strength
a) Back Squat – 6×2 @ 85+ (heavier than last wk’s 4 rep)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Work up to a heavy double.

Conditioning
4 RFT
21/16 Cal Assault Bike
15 Front Squats 135/95#   (RX+ = 165/105#)
9 GI Janes  (RX+ = 10 MU)

WOD Notes: Goal is 13-17 min. FS = 50-55%. PU bar should be above your reach if you can do a strict pu. FS should be done in 1-2 sets each round. If you go unbroken, if should feel really challenging.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×8-10 Reps (advanced – use weight, or do 4-5 neg)

5/1/2021 – WOD

Conditioning
30 Min Running Clock – For Time w/ Partner
20/16 Cal Row
20 Hang DB Curls 50/35#
20 T2B
10 Clusters 135/95#
40/32 Cal Row
40 Hang DB Curls 50/35#
40 T2B
20 Clusters 135/95#
60/50 Cal Row
60 Hang DB Curls 50/35#
60 T2B
30 Clusters 135/95#
***Keep climbing ladder until 30 Min is up***

WOD Notes: Goal is to get to the round of 100. Keep the weight relatively light (45% of cnj) & try to move consistently!! The Row should be 90%+ effort so pull hard! You may break-up the work as needed, but the entire WOD is “you go, I go”.

4/29/2021 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) Dips (Ring, Bar, Bench) – 5×8
—Superset a/b every 3 minutes

Conditioning
6 Rounds (interval style)
6 Deadlift (increase after 3rd rd)
1 Rope Climb 20ft
12/9 Cal Assault Bike
—Rest 90 Sec Between Rounds

WOD Notes: DL weight = 70/75%. RC sub = climb 12-15ft, 2 up/downs, or 3 heavy pulleys. Each rd should take less than 90 secs. Sprint the bike!!

Assistance
a) Hip Adduction (use rower seat) – 4×8 (each leg)
b) DB Skull Crushers – 4×12 (heavy)