Category Archives: WOD

10/30/2019 – WOD

By WOD

Strength
Every 3 minutes x 5 sets
Push Jerk: 3 reps @ 80-85%
DB Bent-over Rows: 8-10 each arm (heavy)

Conditioning
18 Min AMRAP (with a partner)
80/65 Cal Assault Bike
60 DB Push Presses 60/40# DB’s
40 C2B Pull-ups
20 Dball Over Shoulder 150/100#

WOD Notes: Goal is 2+ rds. The bike is meant to be a sprint since you will have rest between! You may break up the work anyway you’d like. You may do chin over bar pull-ups or ring rows.

Assistance
a) Pull-up Challenge (wk 8) – 20 Negatives (5 sec count down)
b) GHD Sit-ups – 5×20
c) Barbell Bicep Curls – 4×15

10/29/2019 – WOD

By WOD

Strength
Every 3:30 min x 5 sets
a) Power Clean – 3 reps @ 80-85%
b) DB Bench Press – 8-10 reps (heavy)
c) Hollow Rocks – 30-45 secs

Conditioning
12 Min AMRAP
100/80 Cal Row
50 Lateral Burpees Over Bar
*Max (Power Clean + Hang Power Clean) 165/105# in remaining time

WOD Notes:  The goal is to have 2+ minutes on the barbell at the end. Score = total barbell reps. One rep = PC + HPC. If you can’t complete row in under 6 minutes, scale cals to 80/60. Burpee scale = 35-40 reps. You must open hips (stand up) on burpees.

Assistance
Banded Tricep Push downs – 4×25

10/28/2019 – WOD

By WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm OH Carry w/ DB – 4×50 yards (each arm)
—superset a/b. Start at last garage door & walk across the street. Switch arms when you get to the curb on other side of street. DO NOT Drop DB outside.

Conditioning (15 min cap)
5 RFT
10 DB Snatches (alternating) 80/50#
15 T2B
20 Wall Balls 20/14# to 10ft

WOD Notes: You should be able to do snatches quickly but should feel somewhat heavy. T2B sub = toe through rings or leg raises against rig. WB should feel light & be done in 2 sets or less each rd!

Assistance
a) Pull-up Challenge (wk 8) – Accumulate 5 min (2:30 min = no weight, 2:30 min w/ 25-30%)
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/26/2019 – WOD

By WOD

Conditioning
For Time
30 Devil Presses 50/35#
800m Sled Drag 45/25#
30 GI Janes
300ft VersaClimber

WOD Notes: Sled should feel light to where it will be a mental battle to run the entire time. We will have to stagger heats every 3 minutes to account for the versaclimber. If you want to do 20.3, you may do that from 10am-1pm. 

10/24/2019 – WOD

By WOD

Strength
Snatch – 2 every minute for 10 minutes (20 reps)
—Work on technique. Stay between 70-85% & try to have no misses.

Conditioning
Every 3 minutes x 5 Rounds
10 Overhead Squats 135/95# (RX+ = 155/105#)
180ft One Arm Farmers Carry 100/70# DB
20/16 Cal Row

WOD Notes: Goal is to have 30 sec+ rest each rd. Try to row hard each round. Cut the cals back 5 if you aren’t getting that rest. OHS should feel moderately heavy to where you could do 20+ unbroken fresh. OHS sub = front squats. One arm farmers carry (heavy) = 3 laps with (R) arm + 3 laps with (L) arm. Each lap is 30ft (5 mats). 

Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 minutes

Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***

10/23/2019 – WOD

By WOD

Strength
Deadlift – 20 Min to work up to a max

Conditioning
5 RFT
7 Dball Over Shoulder 125/80#
2 Rope Climb 15ft (RX+ = legless)
Run 250m

WOD Notes: Dball should feel light to where you can pick up the bag/ball quickly. RC sub = climb to 10-12ft or 4 heavy pulleys. 

Assistance
a) Pull-up Challenge – 18 Negatives + 25-30% of BW (5 sec down)
b) Weighted Sit-ups (weighted behind head) – 4×30

Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***

10/22/2019 – WOD

By WOD

Strength
Shoulder Press – Work up to a heavy 1 rep
Push Press – Work up to a heavy 1 rep
Push Jerk – Work up to a heavy 1 rep
—If you didn’t max out your bench press last wk, do that

Conditioning (15 min cap)
3 RFT
21/17 Cal Ski
15 Push Jerk 155/105# (50%)
9 Bar Muscle-ups or 10 GI Janes

WOD Notes: PJ should be unbroken or done in 2 sets every rd. You may do less bar mu if 9 will take you over 90 sec, just do the remaining reps of GI Janes then. 

Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off

10/21/2019 – WOD

By WOD

Strength
a) Back Squat – 20 Min to work up to a heavy 1 rep (wk 7 – test)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
17 Min AMRAP (with a partner)
80/65 Cal Assault Bike
40 Double Dutch Burpees
20 (3 Power Clean + 4 Front Rack Lunges) 185/125#

WOD Notes: Goal is to complete 1 rd+ the 2nd rd on bike. Only movement you will work at the same time is burpees, which is 40 each (80 total). You may switch anytime you’d like on the bike but I’d recommend every 10-15 cals (should be sprints!). Barbell should feel somewhat heavy.

Assistance
a) Pull-up Challenge (wk 7) – Accumulate 3 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off

10/18/2019 – WOD

By WOD

Strength
Back Squat – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)

Conditioning
Make-up/Skill Day!

Announcement
Open WOD 20.2 was announced. We will run heats every 30 minutes starting at 8am. Here is the google spreadsheet. Open WOD 20.2 The PM Team took week 1. Who will win week 2? Please park in the spots away from the building tomorrow am, thanks!
Open WOD 20.2
20 Min AMRAP
4 DB Thrusters 50/35#
6 T2B
24 Double Unders