Category Archives: WOD

4/28/2021 – WOD

Strength
Snatch – 2 EMOM x 5 Sets @ 75% , then 1 EMOM x 5 Sets @ 80%+ 
—If you feel good, work up to a heavy single

Conditioning
“Pregnant Amanda” – For Time
9-7-5-7-9 Reps of:
Muscle-ups or Strict C2B Pull-ups
Squat Snatches 135/95# or DB Snatches 70/50# (2x reps)
*Run 400, 250, 200, 250, 400m by round

WOD Notes: Goal is 15-19 min. You may power snatch if OH mobility is limited. C2B sub = chin over bar or ring rows. If you want to kip the pull-ups its 11-9-7-9-11 by round. 

Assistance
a) DB Bicep Curls – 5×10 (heavy)
b) GHD Sit-ups – 6×15 (rest 45 sec between)

4/27/2021 – WOD

Strength
a) Push Press – 5×4 @ 80+ (heavier than last wk)
b) One Arm Farmers Carry – 4x40m (each arm – heavier than last wk)
—You will do your FC after set 1,2,3,5 of PP.

Conditioning
5 RFT
3 Strict Press + 4 Push Press + 5 Push Jerk 135/95#  (RX+ = 155/105#)
15 Russian KB Swings 88/70#
18/15 Cal Ski

WOD Notes: Goal is 10-14 min. Pick a BB weight to where 3 strict is challenging when you’re fatigued during the later rounds. You should be able to do around 8 reps unbroken if you were fresh. Russian swings should feel heavy for 15.

Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet
b) Lateral/Front/Rear DB Raises – 3×12 each

4/26/2021 – WOD

Strength
a) Back Squat – 6×4 @ 80+ (heavier than last wk’s 6 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.

Conditioning
10 RFT
4 Devil Press 50/35#  (RX+ = 60/40#)
8 Box Step-ups 50/35# to 20″ Box  (RX+ = 60/40#)
40 Double Unders

WOD Notes: Goal is sub 20. DP should be at least 5# heavier/DB than you normally use. Try to use the same DB’s for the step-ups. DU sub = 60 Singles or 20 lateral bench hop overs. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Strict Pull-ups – 5×8-10 (sub: 4-5 negatives)

4/24/2021 – WOD

Conditioning
10 Min AMRAP x 3
80/60 Cal Assault Bike
60 Wall Balls 30/20# to 10/9.5ft
40 Double Dutch Burpees
Rd 1: Max Power Snatches 175/115#  (75%)
Rd 2: Max Power Cleans 225/155#  (75%)
Rd 3: Max Jerks 225/155#  (75%)
—Rest 1 min between rounds to switch weights.

WOD Notes: Goal is to have around 3 minutes each round to accumulate as many barbell reps. Adjust weights accordingly by round. WB should feel heavy! The WOD is “you go, I go”.

4/22/2021 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) Ring Rows – 5×8 (1 sec pause with rings at armpits)
—Superset a/b every 3 minutes

Conditioning
17 Min AMRAP
5 Deadlifts @ 75%
30 Double Unders
10 GI Janes  (RX+ = 8 MU)
30 Double Unders
15 DB Thrusters 45/30#

WOD Notes: Goal is to almost finish the 5th rd. DL should feel heavy but maintain form! DU sub = 50 singles or 60ft versa. Thrusters should be unbroken. 

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

4/21/2021 – WOD

Strength
Snatch – 1 Every 45 Sec x 20 Sets @ 75-85%.
—Extra 1 min break after set 10 to increase weight. Alternate between squat/power.

Conditioning
5 RFT
6 Hang Power Clean 185/125#  (RX+ = 205/135#)
12 DB Bench Press (heavy)
18/15 Cal Row

WOD Notes: Goal is 10-14 min. HPC (70%) & DB BP should feel challenging to the point of failure by the 4th & 5th set. Row should should just be a steady pace each round to recover, except the last one you should sprint!

Assistance
a) GHD Sit-ups – 8×12 (rest 30 sec between)
b) DB Reverse Flies – 4×12 (control tempo on way down)

4/20/2021 – WOD

Strength
a) Push Press – 5×6 @ 75%+ (heavier than last wk)
b) One Arm Farmers Carry – 3x60m (each arm – heavier than last wk)
—You will do your FC after set 1,3,5 of PP.

Conditioning
6 Rounds (Interval Style)
5 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
10 T2B  (RX+ = 15)
250m Run
—rest 1 min between rounds

WOD Notes: Goal is sub 2 min each round & to run fast so that you need the 1 min rest! Go a little heavier on dball/bag if possible! T2B sub = T2R, Knee-ups, or Sit-ups (no scaling reps). Subtract 5 min at the end & record score.

Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet
b) DB Seated Shoulder Press – 5×8 (heavy)

4/19/2021 – WOD

Strength
a) Back Squat – 5×6 @ 77%+ (heavier than last wk’s 8 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.

Conditioning
13 Min AMRAP
3 Overhead Squats 135/95#   (RX+ = 155/105#)
5/4 Cal Ski
6 Overhead Squats
10/8 Cal Ski
9 Overhead Squats
15/12 Cal Ski
12 Overhead Squats
20/16 Cal Ski
15 Overhead Squats
25/20 Cal Ski
18 Overhead Squats
Max Cal Ski

WOD Notes: You should have at least 3+ minutes to ski at the end for max calories. OHS should feel light (55%) to where you can go unbroken through the round of 15 but maybe have to break up 18 once. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 5×8 (each arm)

4/17/2021 – WOD

Conditioning
2 RFT w/ a Partner
400m Sled Drag 135/90#
20 Wall Walks
400 Double Unders
50 Deadlifts 275/185# + 40 Jerks 185/125# + 30 Hang Sq Cleans 185/125#

WOD Notes: Goal is sub 35 min. You should be able to jog slow with the sled or walk very fast (take 5 min or less). Partner A will do 5 WW while partner b does 100 DU (150 singles). You will switch & do that 2x each. Barbell weight is 60% for all 3 lifts. You may go down in weight for the HSC if necessary. When you’re done round 1, you will have to put all the weight back on for the DL.

4/15/2021 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
3 C2B Pull-ups  (RX+ = 2 MU)
1 Lap Dball/Bag Bear Hug Carry 150/100#
4/3 Cal Assault Bike
6 C2B Pull-ups  (RX+ = 4 MU)
2 Laps Dball/Bag Bear Hug Carry
8/6 Cal Assault Bike
9 C2B Pull-ups  (RX+ = 6 MU)
3 Laps Dball/Bag Bear Hug Carry
12/9 Cal Assault Bike
***Continue pattern until 13 min is up

WOD Notes: Goal is to get to the rd of 18 PU & beyond. This WOD will not only work your body but it will test your brain on how well you can remember the rep scheme each rd. PU sub = chin over bar, banded Pull-ups, or ring rows (do not scale reps). Dball Carry – 1 Lap = 50ft. If it’s nice outside we will mark off a spot in the parking lot (length of rage). 

Assistance
a) GHR (GHD) – 4×10 or start from the top and lower yourself down slow (4×6)
b) Hip Adduction (use rower seat) – 3×10 (each leg)