Category Archives: WOD

1/21/2021 – WOD

Strength
2 Position Snatch – Hang + Floor
—8 sets @ 70-85%. Every 90 sec do a set.

Conditioning
Every 4 Min x 5 Sets
12 Bulgarian Split Squats (6R+6L) – Increase weight each rd
100ft OH Carry (R) + 100ft OH Carry (L) – Heavy DB
2 Rope Climbs 20ft

WOD Notes: Goal is to have around 1 minute rest each round so that you can recover and change weights. This is similar to last Thursday’s WOD where it will be lower intensity & working on going heavy on the split squats. RC sub = 8-10 strict Pull-ups or 10-15 ring rows.

Assistance
a) One Arm High Pulls – 4×10 (each arm)
b) DB Front Raises + DB Lateral Raises – 4×10
c) Weighted Sit-ups – 4×25 (rest 45 sec between)

1/20/2021 – WOD

Strength
a) Deadlift (3″ rise) – 5×4 @ 77% + 1 ME Set @ 72% (8+ reps)
b) DB Bench Press (DB Touching) – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. DB should be touching so will be less ROM & will hit triceps more.

Conditioning
15 Min AMRAP
10 (Burpee + 2 DB Snatches) 50/35#  (RX+ = 60/40#)
20 T2B
70 Double Unders

WOD Notes: Goal is 4+ rds. You will use 1 DB, where you will drop down into burpee with one hand on DB, bring your feet up then do 1 DB snatch each arm. I’d recommend swinging DB through your legs. T2B sub = T2R, v-ups/sit-ups or you can do a mix of T2B/V-ups. DU sub = 35 du, 130 singles, or 140ft versa.

Assistance
a) DB Reverse Flies – 4×15
b) Banded Lat Pulldown (arms straight) – 4×20

1/19/2021 – WOD

Strength
Clean + Hang CL + 2 Jerks – 5 sets @ 75-85%
—One set every 2:30. Heavier than last wk. Squat 1 or both of them.

Conditioning
For Time
30/23 Cal Assault Bike
30 Hang Clean n Jerk (15 @ 155/105# + 15 @ 205/135#)
30/23 Cal Assault Bike

WOD Notes: Goal is 8-12 min. BB weights should be around 55% & 70%. Bike should take no more than 2 minutes each time, so try to do short bursts with limited rest periods or hold a steady RPM. 

Assistance
a) One Arm Shoulder Press – 4×8 each arm (3 sec eccentric)
b) 5 Sets: 20 Sec Flutter Kicks + 20 Sec Hollow Rock + 20 Sec Hollow Hold

1/18/2021 – WOD

Strength (week 3)
a) Back Squat – 5×4 @ 80%+ 1 ME @ 75% (8+ reps – slightly heavier than last wk)
b) DB Bent-over Rows – 4×10 each arm (pause w/ DB at armpit)
—Superset a/b every 3 minutes

Conditioning
6 Rounds (interval style)
8 Box Step-ups 20″ (increase wt every 2 sets)
12 Lateral Burpees Over Bar
15/11 Cal Ski
—Rest 1 min between rounds

WOD Notes: Goal is sub 2:30 each rd. Subtract 5 min from total time & record score. MRX (135/145/155#), WRX (95/105/115#). You must stand tall on the box before putting other foot down & stand tall on the burpees before/after jumping over bar. You may step over if jumping will take too long. Step-ups (BB front rack) should be challenging even on the first 2 rounds since it’s only 8 reps.

Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off
b) Banded Abduction (attach band to rig) – 3×12-15 each leg

1/16/2021 – WOD

Strength
a) Bulgarian Split Squats – 4×6 (each leg – heavy)
b) Strict Pull-ups – 4×8-10 reps
—Superset a/b every 3 min

Complete For Time w/ a Partner
400m Partner Sled Drag 135/90#
12 Wall Climbs or 40 C2B Pull-ups  (RX+ = 30 Muscle-ups)
30 Dball over Shoulder 150/100#
800m Run
30 Dball over Shoulder 150/100#
12 Wall Climbs or 40 C2B Pull-ups  (RX+ = 30 Muscle-ups)
400m Partner Sled Drag 135/90#

WOD Notes: Goal is sub 25. You will pick whether you want to WC or kipping C2B PU. If you came on wednesday, you may want to choose wall climbs since we did GI Janes then. You should be able to walk very fast or jog slow with the sled. You may drag your own sled as well if you don’t feel comfortable getting too close to someone else. 

1/14/2021 – WOD

Strength
3 Position Snatch – Above Knee + Below Knee + Floor
—6 sets @ 70-80%. Goal is no misses. Every 2 min do a set.

Conditioning
Every 5 Min x 4 Rounds
12 Overhead Squats 135/95# (Increase each rd)
100ft One Arm Farmer’s Carry (R) 100/70# DB
100ft One Arm Farmer’s Carry (L) 100/70# DB
30/23 Cal Row

WOD Notes: This WOD is meant to be lower intensity where you’re focusing on moving with good technique. Try to go heavy on the one arm FC! You will increase the weight each round for the OHS & try to work up to a heavy set of 12 by the 4th rd. You should be able to get over a min rest each round.

Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Glute Ham Raises GHD – 4×12

1/13/2021 – WOD

Strength
a) Deadlift – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
b) BB Bench Press (normal grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. 

Conditioning (2o min cap)
5 RFT
21/17 Cal Ski
15 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
9 GI Janes

WOD Notes: Goal is 15-20 min. DB Snatches should feel relatively light to where you can do them unbroken & switching in the air. Choose a bar above your height for the GI Janes if you can do a strict pu. 

Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×12 (pause at the top for 2 sec each rep)

1/12/2021 – WOD

Strength
Clean + Low Hang CL + Hi Hang CL + 2 Jerks – 5 sets
—One set every 2:30. Heavier than last wk

Conditioning
2 Min AMRAP x 6
30-60 Double Unders
15 T2B
*Max Clean n Jerks (m:185/205/225#) (f: 115/135/155#)
—Rest 1 min between rounds.

WOD Notes: You will change weights every 2 rounds. Use around 60/67/75%. You should have about 1 min each rd on the CNJ. DU should take 30-40 sec & T2B 30 sec at the most!  T2B sub = T2R or a combo of T2B + V-ups or sit-ups. 

Assistance
a) Barbell Skull Crushers – 5×10
b) Barbell Ab Rollouts (use small diameter plates) – 5×10

1/11/2021 – WOD

Strength (week 2)
a) Back Squat – 5×5 @ 77% + 1 ME @ 72% (10+ reps – slightly heavier than last wk)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
For Time (w/ partner)
80/60 Cal Assault Bike
150 Wall Balls 30/20# to 10/9.5ft
80/60 Cal Assault Bike

WOD Notes: Goal is 13-17 min. Bike should be 30 sec on / 30 sec off or 10 cal on / 10 cal off. You should be able to hold over 75 RPM for men & 65 RPM for women. WB should take around 5 min where you do 10 on & 10 off. Make your transitions fast!

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 5×10

1/9/2021 – WOD

Strength
3 Position Snatch – Ground + Below Knee + Above Knee
—5 sets @ 75-80%. Goal is no misses

Conditioning
3 RFT (w/ partner)
50/40/30 Power Snatches (m:115/135/165#) (f:75/95/115#)
40 C2B Pull-ups  (RX+ = 30 Bar Muscle-ups)
50/40/30 Thrusters (m:115/135/165#) (f:75/95/115#)
50 Double Dutch Burpees

WOD Notes: Goal is sub 35 min. You will use a light/med/heavy weight for the snatches/thrusters. They should be the same weight for both movements each round. C2B sub = chin over bar, banded pu, or ring rows (do not scale reps). You will work at the same time for the burpees only & do 25 each/rd.