Category Archives: WOD

8/20/2020 – WOD

Strength
3 Clean n Jerk every 2:30 x 5 Sets @ 75-80%
—You may Power clean the first rep then squat the last 2.

Conditioning
12 Min Clock – 5 RFT
10 DB Bench Press 70/45#  (RX+ = 80/50#)
20/16 Cal Row
*Max Thrusters in remaining time 95/65#

WOD Notes: Record Time & # of thrusters. You should have at least 2 minutes on the thrusters at the end (avg 2 min/rd). DB Bench should be unbroken each round & get challenging by round 3-4. Scale cals if you can’t row 20/16 in a minute. 

Assistance
a) BB Bicep Curls – 4×12
b) BB Skull Crushers – 4×12
—Use the same weight for both. Slow the tempo down for whatever exercise feels easier.

8/19/2020 – WOD

Strength/Skill
Every 3 Min x 5 Sets
a) Snatch (full) – 3 Reps @ 75%
b) Muscle-ups – 3-6 Reps
—You may do Ring/Bar MU or just practice progressions (Hollow Arch + Pulldown w/ lats/ Jumping MU/etc…)

Conditioning
4 RFT
12 DB Snatches (alternating) 70/45#  (RX+ = 80/55#)
Run 400m

WOD Notes: Goal is 9-13 min. You should be able to push the pace on the runs & hold the same splits almost every round. DB should feel a little heavier than normal, but you should be able to cycle through 12 in a row & barely drop under each rep. 

Assistance
a) Close Grip Strict Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 5×20

8/18/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) RDL – 8 Reps @ 65-67%
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold.

Conditioning
3 RFT (w/ a partner)
30 Hang Power Clean 185/125#  (RX+ = 205/135#)
50 T2B
80/64 Cal Ski

WOD Notes: You may break up the work anyway you’d like but try to do the same amount of work as your partner. HPC = 65% (should feel moderately heavy). T2B sub = toe through rings, scale the # of reps if you can do T2B, or weighted sit-ups. The ski erg should be sprints since you will have built in rest!! You can use towels over your hands if you’re sharing a ski erg with a partner.

Assistance
a) Arnold Presses (2 DB) – 5×8
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15

8/17/2020 – WOD

Strength/Skill
a) Back Squat – 6 Reps (3 Pause + 3 regular) @ 70-72%
b) Double Unders – 45 Sec Max Reps
—Superset a/b every 3 minutes x 5 sets.

Conditioning
5 RFT
12 Lateral Burpee Box Jump Overs 24/20″
100 Yard Sandbag/Dball Bearhug Carry 125/80#  (RX+ = 150/100#)
15/12 Cal Assault Bike

WOD Notes: Goal is 15-20 min & try to avg 3:30-4 min rds. If it rains, we will stay inside and do 60 sec of marching in place with bag/ball in the bearhug position. The bike should take around 1 min/rd at the most!

Assistance
a) Barbell High Pulls – 5×10 (heavy)
b) Weighted Plank – 30 Sec on / 30 Sec off x 10 sets

8/15/2020 – WOD

Conditioning
Complete For Time (w/ a partner)
40 Power Snatches 135/95#
100 Wall Balls 30/20# to 10/9ft
Run 400m
Row 500m
30 Power Snatches 135/95#
80 Wall Balls 30/20# to 10/9ft
Run 600m
Row 750m
20 Power Snatches 185/125#
60 Wall Balls 30/20# to 10/9ft
Run 800m
Row 1000m

WOD Notes: Goal is sub 40 min. PS is the same weight the first 2 sets then make a big jump the last set. Partner A will run while Partner B rows. You will switch once both are finished their cardio pieces. Switch every 10 reps on the wall balls!

8/13/2020 – WOD

Strength
Clean n Jerk – 1 Rep Every Min x 10 Sets – 75-90%+

Conditioning
For Time
9 Power Cleans 205/135# 
12 C2B Pull-ups  (RX+ = 9/12/15 Bar MU by rd)
20/15 Cal Assault Bike
12 Power Cleans 205/135#
18 C2B Pull-ups
25/19 Cal Assault Bike
15 Power Cleans 205/135#
24 C2B Pull-ups
30/24 Cal Assault Bike

WOD Notes: Goal is 13-18 min. PC = 70% (singles with a few sec between reps). You may do chin over bar pull-ups or ring rows instead of C2B if necessary. 

8/12/2020 – WOD

Strength
Snatch – 1 Rep every min for 12 Sets @ 75-90%+
—If you feel good, go for a PR.

Conditioning
5 RFT
12 Deadlift 135/95#  (RX+ = 155/105#)
10 Front Rack Lunges 135/95#
8 Push Jerk 135/95#
60 Double Unders

WOD Notes: Goal is 13-17 min. Deadlifts will feel light compared to the lunges/jerks. Lunges/jerks should be unbroken. DU sub = 30 DU, 100 singles, or 120ft Versa Climber

Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) Dball Bear Hug Carry – 4×60 Sec (heavy)

8/11/2020 – WOD

Strength
Deadlift – 5×1 @ 82-85%, 5×1 @ 85-90%
—First 5 reps are every min. 2nd 5 reps are every 90 sec. There is nothing to superset with deadlifts, so focus on pulling hard, but maintain form!

Conditioning
2 Min AMRAP x 10 (with a partner)
10 DB Bench Press (heavy)
14 Hang DB Snatches 70/45#  (RX+ = 80/55#)
Max Cal Ski
—Rest 2 minutes

WOD Notes: Goal is to have about a minute each round to ski. Score = max cals. Don’t reset monitors in between rounds. If you have to share a ski erg with someone else, we will wipe down the handles in between rounds. The work to rest ratio is 2:2. Sprint the ski erg as much as possible, since you have built in rest! Each partner does 5 rounds. Switch arms after 7 reps.

Assistance
a) DB Reverse Flies (incline bench) – 4×15 (light)
b) Banded Adduction – 4×15 each leg
—attach band to rig and anchor around the bottom part of calf. Pause each rep. Use a light/medium band

8/10/2020 – WOD

Strength
a) Back Squat – 8×2 Reps @ 80-90%+
b) One Arm High Pulls – 5×8 (each arm – slow eccentric)
—Superset as needed, but you have 15 minutes to finish

Conditioning
15 Min AMRAP
12 Sandbag/Dball Squats 125/80# (6R+6L)
9 (1 Burpee + 2 T2B)  (RX+ = 6 Burpee Pullovers)
150m Sled Drag 90/60#

WOD Notes: Goal is 4+rds. Squats should be unbroken each rd. If you don’t have a bag/ball, you can use a DB. Sled Drag is to the Cantel Sign and should feel heavy to where you have to walk fast. For the burpee pullover, you must do 2 burpees then jump & pull yourself backwards over bar. You may do 2 knee ups if you can’t do t2b.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Barbell Front Raises – 4×12

8/8/2020 -WOD

Conditioning (40 Min Cap)
For Time (w/ a partner)
25 Thrusters 185/125#
6 Rope Climbs 20ft or 20 C2B Pull-ups
50/40 Cal Assault Bike
50 Thrusters 135/95#
8 Rope Climbs 20ft or 40 C2B Pull-ups
100/80 Cal Assault Bike
75 Thrusters 95/65#
10 Rope Climbs 20ft or 60 C2B Pull-ups
150/120 Cal Assault Bike

WOD Notes: Yes this WOD has a lot of cals on the bike. If you want to scale back the 2nd/3rd rd of cals to 80/65 & 110/90 that’s ok. Try to switch every 10 cals and treat it as a quick sprint since you have rest!! You may break up thrusters as needed.