Category Archives: WOD

3/21/2019 – WOD

Strength
Halting Snatch – 10×2 @ 70-80%
—Pull slow off the floor & pause just below the knee. Think about pulling bar through shins when you’re paused.

Conditioning
17 Min AMRAP
12 DB Snatches (alternating) 80/50#
15 Burpees (to 6″ target)
20 DB Bent-over Rows 80/50# (10R + 10L)
30 Sec Wall Sit (80/50# DB in front rack)

WOD Notes: Snatches should be a little heavier than normal. If the Wall Sit is too difficult with the DB you may put it on your lap which will make it easier. Goal is 4-5 rounds. If you finish 5 rds in under 17 min you may stop.

3/20/2019 – WOD

Strength
Hang Pwr Clean + Hang Sq Clean + Push Jerk + Split Jerk – 5 sets @ 75-85%
—1 set every 2:30. 

Conditioning
90 Sec AMRAP x 12 (with a partner)
10 DB Bench Press (heavy)
10 T2B (RX+ = 15)
Max Cal Bike
—Rest 90 sec between rds. Score = total cals with your partner

WOD Notes: Partner A will start & work for 90 sec while Partner B rests. You will each do 6 sets of 90 sec on / 90 sec off. BP should be difficult for 10 reps each round, but you shouldn’t be failing until maybe the last round.

Assistance
a) Standing Barbell Curls – 4×12
b) GHD Sit-up Hold (belly button facing down) – 4×60 sec
—Use weight if it feels easy

3/19/2019 – WOD

Strength
Deadlift – 5×3 @ 75%+ + 1 set max reps at 65% (shoot for 15 reps)

Conditioning
9 Min AMRAP
21 Thrusters 95/65#
15 C2B
2 Rope Climbs 20ft
—Rest 3 minutes
3 Min AMRAP Ski for Max Cals (with partner – 30 on / 30 off)

WOD Notes: Thrusters should be done in 1-2 sets each rd. C2B Scale = chin over bar, 8-12 reps, or banded pull-ups. RC scale = 1 ascent to 15ft. Goal is 3+ rds.

Assistance
Hollow Rocks – Tabata for as many rounds possible

3/18/2019 – WOD

Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm High Pulls – 4×8 (each arm)

Conditioning (16 min cap)
5 RFT
20/15 Cal Row
6 Dball Over Shoulder 150/100#
50 Double Unders

WOD Notes: Goal is to avg 3 min/round or less. Row should take around 60 sec & Dball/DU 30 sec.

Assistance
Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)

3/16/2019 – WOD

Conditioning
Open WOD 19.4
For total time:
3 rounds of:
10 snatches 95/65#
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

3/15/2019 – WOD

Conditioning
Make-up/Skill Day!

Announcement:
19.4 has been announced: 12 Min CAP
3 RFT:
10 Power Snatches 95/65#
12 Bar Facing Burpees 
—Rest 3 minutes
3 RFT:
10 Bar Muscle-ups (masters 55+ = C2B PU)
12 Bar Facing Burpees
***Score is time that it takes you to finish (including resting time) or your total reps (which will be 99.9% of us).
1) We are only running 5 athletes per heat starting at 8:30am every 15 minutes. They are organized by the height of the speal bars.
2) If you registered online for the Open, you can scale to Pull-ups (ages 18-54) or jumping C2B pull-ups for ages 55+.
3) Guys vs Girls Scoring Criteria this week is performance. You must do the WOD on Saturday for your score to count, so let’s try and get as many of you to do it Saturday!

3/14/2019 – WOD

Strength
1 Rope Climb (15ft) + 2 Cleans (full) – 1 set every 2 min for 5 sets
—Start @ 80% & climb to 90% by the end. Rx+ = 20ft. RC Scale = 3 Rope Pulleys

Conditioning
4 RFT
12 Thrusters 135/95#
18/14 Cal Ski
250m Run

WOD Notes: Thrusters should be unbroken every round but should feel challenging by the 3rd rd.

3/13/2019 – WOD

Strength
a) Snatch Grip Deadlift (use straps) – 5×5 @ 65-70% of DL
b) Seated DB Bicep Curls – 4×10 (2 arms at same time)
—Superset a/b

Conditioning (11 min cap)
1-2-3-4-5-6-5-4-3-2-1 Reps of:
Power Snatch 155/105#
Muscle-up

WOD Notes: You may choose between ring or bar, but try to mix in both. PS = 70% of PS (should be singles. MU scale = less reps or GI Janes.

Assistance
Abmat Sit-ups (weighted behind head – Tabata 10 rounds)

3/12/2019 – WOD

Strength
a) Push Jerk (from rack) – 6×4 (75-85% – heavier than last wk)
b) Strict Pull-ups – 6×6-8 (advanced do C2B or use weight. Scale to 3-4 negatives)
—Superset a/b every 2:30

Conditioning
2 Min AMRAP x 10 (with partner)
6 Hang Power Cleans @ 75%
12 T2B
Max Cal Row
—rest 2 min between rds

WOD Notes: Partner B will stagger 2 minutes behind. You should be getting about 60-75 sec on the rower. HPC should feel heavy for 6 reps each round, but not feel quite like a 6 rep max. RX+ = 15 T2B. SC = 8 T2B. Score = total cals between you and your partner. DO NOT reset monitors.

Assistance
Ring AB Roll-outs – 4×12

3/11/2019 – WOD

Strength
a) Back Squat – 5×5 (3 sec tempo) @ 75-82% (heavier than last wk)
b) DB Skull Crushers – 4×12 (heavy)
—Superset a/b every 3 minutes

Conditioning (17 min cap)
For Time
9 Devil Press 50/35# DB
60 Double Unders
10/8 Cal Assault (20/15 AD)
12 Devil Press 50/35# DB
90 Double Unders
20/15 Cal Assault (35/25 AD)
15 Devil Press 50/35# DB
120 Double Unders
30/20 Cal Assault (50/35 AD)

WOD Notes: You should be able to move through Devil Presses consistently all 3 rounds. DU scale = 30/45/60 by round or 2x singles. The goal is to get under the time cap, so scale accordingly!

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off (heavier than last wk)