Category Archives: WOD

9/25/2019 – WOD

By WOD

Strength
1 Power Snatch + 1 Full Snatch every min for 12 minutes (24 lifts)
—You may touch n go if you want. Start @ 75% & increase to a heavy set

Conditioning
Every 3 min x 5 sets
12 Overhead Squats 135/95#
12 Push Jerk 135/95#
250m Run

WOD Notes: OHS sub = front squats. OHS/PJ should be unbroken & take under 60 sec each rd. Use about 45% of OHS/PJ. The goal of this WOD is to push the pace each round (esp on run) & get more rest. Don’t just try to make the 3 min window. Scale back the run to 200m if you’re not getting at least 30 sec rest. 

Assistance
a) Pull-up Challenge (Week 3/Day 2) – 12 Negatives + 10-20% of BW (5 sec down)
b) Weighted (behind head) Sit-ups – 4×25 (30 sec rest between)

9/24/2019 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 85% (wk 3)
b) DB Bent-over Flies – 4×15 (same as last wk)

Conditioning (14 min cap)
For Time
30 Bar Facing Burpees
30/25 Cal Ski
30 Hang Power Cleans 205/135# (70%)
30/25 Cal Ski
30 Bar Facing Burpees

WOD Notes: Larger classes will stagger a heat 2 minutes behind. HPC should feel moderately heavy to where you have to break them up 5-6x throughout the 30 reps. 

Assistance
Hollow Rocks – Tabata for as long as possible

9/23/2019 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 85% (week 3)
b) DB Bicep Curls – 5×10 (both at same time)
—superset a/b

Conditioning
12 Min AMRAP
12/10 Cal Assault Bike
2 Rope Climbs 20ft
12 Sumo Deadlift High Pull 115/75#

WOD Notes: Goal is 5+ rds. RC sub = climb 12-15ft or 5 heavy pulleys. SDHP should be somewhat light to where you can touch n go 4-5 reps at a time or do quick singles.

Assistance
a) Pull-up Hold (wk 3) – Accumulate 2 min (use 10-20% of BW)
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off

9/21/2019 – WOD

By WOD

Conditioning
30 Min AMRAP – Partner WOD
10 (5 Power Clean + 5 Push Jerk) 155/105#
30 Over-Unders 24″ Box
40 C2B Pull-ups
80 Wall Balls 30/20# to 10/9ft
600m Run w/ 30/20# Medball

WOD Notes: You may split the work however you want, but try to split the reps evenly. Everything is “you go, I go” except for the run. Goal is 2+rds. Use about 55% of your CnJ for the BB complex. C2B sub = chin over bar or ring rows. You may use a lower box for over-unders if jumping over will be too difficult for the 24″. 

9/19/2019 – WOD

By WOD

Strength
Deadlift – 5×5 @ 77-82% (wk 2)

Conditioning
2 Min AMRAP x 10 (with a partner)
12 DB Hang Power Cleans 60/40#’s
180ft Bear Hug Sandbag Carry 125/80#
Max Cal Assault Bike

WOD Notes: Each partner will do 5 rounds (2 min on / 2 min off). Score = total cals on bike. DB should feel challenging for 12 reps. The carry is 5 mats x 6 laps. DB & Dball/Sandbag should be near the bikes. You should have 50-60 sec on the bike each round!

Assistance
a) DB Bicep Curls – 4×12
b) L-Sit/Tuck (parallettes) – Accumulate 3 minutes

9/18/2019 – WOD

By WOD

Strength
Power Clean + Sq Clean + Push Jerk + Split Jerk 
—1 set every 2 minutes for 5 sets. Start @ 80% & work up to 90%+

Conditioning (14 min cap)
For Time
30 Thrusters 95/65#
40/32 Cal Row
50 T2B
40/32 Cal Row
30 Thrusters 95/65#

WOD Notes: RX+ = 115/75#. Goal is to do thrusters in 1-2 sets. T2B sub = 25-30 reps, toe through rings, or GHD sit-ups. Give yourself a 3 min cap on them and move on to the row. 

Assistance
a) Pull-up Challenge (wk2/day2) – Accumulate 12 Negatives (5 sec count down)
b) DB Skull Crushers – 4×12

9/17/2019 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 82.5% (week 2)
b) DB Bent-over Reverse Flies – 4×15

Conditioning
8 Min AMRAP
21/17 Cal Ski
12 Power Snatches 135/95# (60% of PS)
—rest 2 min then
3 Min AMRAP of Max Double Unders

WOD Notes: Score = total reps + total DU. Goal is 3+ Rounds. PS should be fast singles or touch n go 2-3 reps at a time. 

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

9/16/2019 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 82.5% (week 2)
b) One Arm High Pulls – 5×10 (each arm)

Conditioning (20 min cap)
4 RFT
12 Burpee Box Step-overs 24/20″ 45/30#’s DB
4 Wall Climbs (RX+ = 60ft HS Walk)
150m Sled Drag 90/60#

WOD Notes: Hold (2) DB at your sides for the burpee box stepovers. WC sub = 2-3 reps, 2 full laps of bear crawl sliders, or 20-30 shoulder taps. Sled drag is to the “Cantel” Sign.

Assistance
a) Pull-up Challenge (week 2) – Accumulate 2 minutes w/ chin above bar
b) Weighted Plank – 5 sets of 1 min on / 1 min off

9/14/2019 – WOD

By WOD

Conditioning
Complete For Time With a Partner
30 Squat Cleans 135/95# (45%)
4 Rope Climbs 20ft
400m Run
20 Squat Cleans 185/125# (60%)
6 Rope Climbs 20ft
600m Run
10 Squat Cleans 245/165# (80%)
8 Rope Climbs 20ft
800m Run

WOD Notes: You may break up the work as needed. RC sub = 15ft or 2x pulleys. If one person is a really weak runner compared to you they can sub 250/400/600m by rd.

Strength
Bench Press – 5×5 @ 80% (same as tues)