Category Archives: WOD

12/7/2019 – WOD

By WOD

Conditioning
15 Min AMRAP (w/ a partner)
30 Power Snatches 155/105#
80 Wall Balls 30/20# to 10/9ft
6 Rope Climbs 20ft
—Rest 3 minutes
12 Min Max Feet on Versaclimber (teams of 3)

WOD Notes: Goal is 2 rounds. PS should be 70% of max PS (quick singles, but shouldn’t feel too light). Alternate each rep on PS. Switch every 10 reps on WB (should feel heavier than normal). RC Switch every rep. You may climb to 12-15ft if necessary. You will do 4 sets of 1 min on / 2 min off of the versaclimber.  

12/5/2019 – WOD

By WOD

Strength
3 Position Clean (full) – Hang + Low Hang + Floor – 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3

Conditioning
12 Min AMRAP – 3 Rounds
12 Devil Presses 50/35# 
120 Double Unders
***Max Feet on Versa Climber in remaining time

WOD Notes: Goal is to have 2+ min on the versa climber at the end. Large classes will stagger 2 min behind. DU sub = 60 DU or 200 singles. 

Assistance
a) Banded Leg Curls – 4×15 (each leg)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 3 min

12/4/2019 – WOD

By WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 70%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3

Conditioning
27-21-15-9
Push Jerk 115/75# (RX+ = 135/95#)
Cal Ski
*180ft Bear Hug Dball/Bag Carry after each rd 125/80#

WOD Notes: Jerks should feel light to where you can do each set in 2-4 sets with quick rest between. Girls will do 24/18/12/7 by rd on the ski erg. Bear hug carry will be 5 mats x 6 times.

Assistance
Weighted Sit-ups – 5×20 (GHD = advanced)

12/3/2019 – WOD

By WOD

Strength
One Set Every 3 Min x 5 sets
a) RDL – 8 reps @ 60-65%
b) Incline DB Bench Press – 10 reps
—Do not touch floor on RDL. Knees should be slighty bent. Benches should be elevated under 45# bumper against wall.

Conditioning
10 Rounds (interval style w/ a partner)
5 Hang Power Clean @ 70% (increase each rd)
10 T2B   (RX+ = 15)
15/12 Cal Assault Bike

WOD Notes: Each athlete does 5 rds & should take less than 90 sec/rd. First set can be a lighter, but try to increase each set & the 5th set for each athlete should feel real heavy! T2B sub = toe through ring or leg raises against rig. Sprint the bike each round!

Assistance
a) Hollow Rocks – 30 sec on / 30 sec off for 8 sets
b) Banded Tricep Extensions – 4×20

12/2/2019 – WOD

By WOD

Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 reps @ 65-70%
b) Strict Pull-ups (supinated) – 8-10 Reps (Sub: 5-6 negatives)

Conditioning (17 Min Cap)
For Time
25 GI Janes
40/33 Cal Row
50 Box Step-ups 70/45# DB 24/20″
40/33 Cal Row
25 GI Janes

WOD Notes: Use a bar above your reach if you can do a strict pu. You must hold DB on shoulder or front rack for the step-ups. Use only (1) DB. 

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) DB Bicep Curls – 3×15 (both at same time)

11/30/2019 – WOD

By WOD

Conditioning
“40 Min Running Clock” – Partner WOD
A) 3k Row For Time
*Work up to a heavy Clean until the 20 Min Mark
B) At the 20 Min Mark:
500 Double Unders
*Work up to a heavy Jerk until the 35 Min Mark
C) At the 35 Min Mark:
5 Min AMRAP (relay style): Max Laps of DBall/Bag Bear Hug Carry 125/80#

WOD Notes: Today is meant to be lighter as far as intensity goes. The goal is to lift pretty heavy 90%+ of your max at an elevated HR. Part A is “you go, I go” on the rower. I’d recommend you switch every 500m & try to row at 90%+ effort. Part B – You work at the same time on the Double Unders. Part C – You will switch every 2 laps and should be a slow run with the bag/ball. 1 lap = 7 mats or 42ft. 

11/27/2019 – WOD

By WOD

Strength
Snatch (full) – 1 every 45 sec for 12 reps
—Start @ 70% & work up to a heavy single. Power if OH mobility is limited

Conditioning
5 Rounds (interval style)
5 Power Snatches (add weight each rd – start @ 65% of PS)
3 Wall Climbs (RX+ = 50ft HS Walk)
125ft Versa Climber
—Rest 90 sec between rds

WOD Notes: Goal is to be under 2 minutes each round, so sprint the versa climber!! Make sure transitions are fast!

Assistance
GHD Sit-ups – 5×25

REMINDER: No 7pm class on Wednesday! Friday Schedule: 8am-1pm Open Gym only!

11/26/2019 – WOD

By WOD

Strength
Every 2:30 x 5 sets
a) Deadlift: 5 reps (should be heavier than last wk – start @ 75%)
b) One Arm High Pulls: 8 reps (each arm – control eccentric)

Conditioning (16 min cap)
10 RFT
1 Rope Climb 15ft or 1 Pegboard Ascent
4 Dball/Bag Over Shoulder 125/80#
8/7 Cal Ski

WOD Notes: Goal is to avg 1:30/rd or faster. Ball/bag should feel light to where you can keep moving. RC sub = climb to 10-12ft or 2 up/downs. No pulleys for this WOD since there’s too much wasted transition time. 

Assistance
a) Barbell Bicep Curls – 4×10 + 100ft gun walk
b) Hollow Rock – Tabata for as long as possible

Announcement: There is no 7pm class tomorrow (Wednesday)