Category Archives: WOD

3/17/2021 – WOD

By WOD

Strength
Snatch – 6×3 @ 70-80%
—Halting Snatch (at knee) + Slow Pull Snatch + Full Snatch. Every 90 sec

Conditioning
Buy In: 50/40 Cal Row
10 Rounds
6 Push Jerks 135/95#  (RX+ = 155/105#)
1 Rope Climb 15ft
Buy Out: 50/40 Cal Row

WOD Notes: Goal is 12-16 minutes. PJ = 50% of max. RC sub = 2x up/downs or 2 heavy pulleys or 4-6 Strict PU. Try to use legs on the rope climbs to save your upper body for Jerks.

Assistance
a) DB Bicep Curls – 4×20 (10 each arm alternating)
b) Weighted Sit-ups – 4×25 (rest 1 min between)

3/16/2021 – WOD

By WOD

Strength
a) BB Good Mornings – 5×7 @ 47-52% of Back Squat (heavier than last wk)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3 minutes.

Conditioning
5 RFT
18/15 Cal Assault Bike
12 T2B
6 Power Cleans @ 70%

WOD Notes: Goal is 12-16 min. PC should be singles that take around 25-35 sec as you get tired (shouldn’t feel super light). T2B sub = T2R, sit-ups, or v-ups.

Assistance
a) DB Skull Crushers – 4×12
b) Tabata Hollow Rocks (10 rounds)

3/15/2021 – WOD

By WOD

Strength
a) Back Squat – 1×20 @ 67% (Wk 3 of 5)
b) Front Rack Lunges – 3×8 @ 47-50% of BS (slightly heavier than last wk)
c) Strict (supinated) Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps. Time your 20 rep. It should take under 1:45.

Conditioning (Compare to 3/2/2020)
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski

WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time).

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×12 (each leg)

3/11/2021 – WOD

By WOD

Strength
a) Deadlift – 5×7 (no touch n go – 70-72%)
b) DB Shoulder Press – 5×10 (heavy)

Conditioning
20 Min AMRAP
400m Run
15 HSPU
75 Double Unders
15 C2B Pull-ups (RX+ = 10 Bar MU)

WOD Notes: Goal is 4+ Rds. HSPU sub = 8-10 reps, 3-5 WC, or 30 shoulder taps. DU sub = 40-50 DU or 150 singles. C2B sub = chin over bar, ring rows, or banded pu.

Assistance
a) Barbell Bicep Curls – 4×15
b) GHR – 4×12 or 4×8 (negatives)

3/10/2021 – WOD

By WOD

Strength
2 Clean n Jerks every 90 Sec x 7 Sets @ 70-80%
–Rep 1 = Halt (pause) under the knee + pause at bottom of dip of Jerk
–Rep 2 = Slow Pull (should take 2 secs to the knee)

Conditioning
For Time
18/15 Cal Ski
9 Thrusters 115/75#  (RX+ = 135/95#)
30/25 Cal Ski
15 Thrusters 115/75# 
42/35 Cal Ski
21 Thrusters 115/75#

WOD Notes: Goal is 8-12 minutes. Thrusters should be unbroken the rd of 9/15 but break up the round of 21 1-2x. Try to keep a consistent pace on the ski erg each round and avg 40-50 stroke/min at the most. 

Assistance
a) DB Skull Crushers – 4×15
b) Side Plank – 3×60 Sec (each side – put weight on hip)

3/9/2021 – WOD

By WOD

Strength
a) BB Good Mornings – 5×8 @ 45-50% of Back Squat (heavier than last wk)
b) DB Bench Press – 5×12 (heavy)
—Superset a/b every 3 minutes.

Conditioning
17 Min AMRAP – “What Open WOD does this look like?”
40/32 Cal Row
30 Power Snatches 75/55#
30/24 Cal Row
30 Power Snatches 115/75#
20/16 Cal Row
30 Power Snatches 165/105#
10/8 Cal Row
***Max Snatches 205/125# in Remaining Time

WOD Notes: Goal is try and finish the 3rd rd of snatches. First Bar should feel very light to where you can muscle snatch majority of reps & hang on for sets of 10 reps at a time. Please load bars to where you aren’t damaging plates!! 2nd bar should still feel light but you will have to power snatch, but can touch n go 3-5 reps at a time with minimal rest. 3rd Bar should feel heavy to where you do singles. 

Assistance
a) DB Lateral/Front/Bent-over Raises – 4×10 each
b) Hollow Rocks – Tabata 10 Rounds

3/8/2021 – WOD

By WOD

Strength
a) Back Squat – 1×20 @ 62% (Wk 2 of 5)
b) Front Rack Lunges – 3×10 @ 47-50% of BS (slightly heavier than last wk)
c) Strict (close-grip) Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps. Time your 20 rep. It should take under 90 secs.

Conditioning
14 Min AMRAP
14/11 Cal Assault Bike
14 (7R+7L) One Arm DB Push Press 50/35# DB  (RX+ = 70/50#)
14 (7R+7L) One Arm Overhead Lunges 50/35# DB  (RX+ = 70/50#)

WOD Notes: Goal is 5+ rds. Pick a DB where you can do the PP & Lunges unbroken separately. You don’t necessarily have to do all 28 reps unbroken with the DB, especially during later rounds.

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×15 (each arm)

3/6/2021 – WOD

By WOD

Conditioning
40 Min AMRAP
100/80 Cal Ski
80 Wall Balls 30/20# to 10/9.5ft
60 Lateral Burpees over Bar
40 Hang Power Cleans (m: 185/205/225#) (f: 125/135/145#)

WOD Notes: Goal is to get 3 rounds. The WOD is “you go, I go” except for the burpees you’ll work at the same time. HPC = 65/70/75% by rd. I’d recommend switching every 10 reps on WB and 5 on the HPC.