Category Archives: WOD

2/11/2019 – WOD

Strength
a) Back Squat – 5×5 @ 75%+ for all sets
b) One Arm High Pulls – 4×10
—Superset a/b every 3 minutes

Conditioning
“Open WOD 17.2 – AMRAP in 12 minutes”
2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 T2B
8 DB Power Cleans (50/35 lb)
Then, 2 Rounds of:
50ft DB Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 DB Power Cleans (50/35 lb)

WOD Notes: The lunges will start under the rig where you will lunge 25ft away, then 25ft back towards the rig. T2B scale = 8-12 reps. Bar Muscle-up scale = 16 GI Janes.

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

2/9/2019 – WOD

Conditioning
20 Min Running Clock
50/40 Cal Row
25 Bar Facing Burpees
18 Clean n Jerk 135/95#
40/30 Cal Row
25 Bar Facing Burpees
12 Clean n Jerk 185/125#
30/25 Cal Row
25 Bar Facing Burpees
Max Reps Clean n Jerk 225/155#

WOD Notes: CnJ weights should be 45%/60%/75% by round. Scaling for burpees = 20/rd. Try to allow yourself at least 2 minutes to get as many reps at the 3rd BB.

2/8/2019 – WOD

Benchmark
Max Broad Jump
—Measure from Toes (on the jump) to where your heels land

Strength
Bench Press – Work to a heavy single, then 50 Reps for Time @ 70%

Conditioning
Make-up/Skill Day!

2/7/2019 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) Strict Pull-ups – 4×8-12 reps
—superset a/b. Hold BB or DB in front rack & should feel somewhat tough.

Conditioning
3 RFT
25/20 Cal Ski
2 Legless RC 15ft or 2 Pegboard Ascents
Run 400m

WOD Notes: Larger classes may start with the run if there’s more than 6 people. You may use legs for RC or do 6 pulleys/rd.

Assistance
GHD Sit-up Hold – Accumulate 3 minutes

2/6/2019 – WOD

Strength
Snatch – 1 No Contact Snatch + 1 Full Snatch (contact) @ 70-90%
—1 set every 75 seconds for 10 sets. Once no contact fails, hit a heavy single with contact

Conditioning
13 Min AMRAP
21/17 Cal Row
15 T2B
9 Overhead Squats 135/95#

WOD Notes: Shoot for 4+ rounds. RX+ = 155#. INT = 10-12 T2B & 115/75#. SC = 6-9 T2B & 85/55#. OHS should be unbroken each round & heavier than normal. If mobility is limited do 9 front squats.

Assistance
Side Plank – 4×60 sec (each side)

2/5/2019 – WOD

Strength
2 Cleans + 2 Push Press + 2 Push Jerk – 1 set every 2 minutes for 5 sets @ 80-90% of PP
—Powr the first clean then squat the 2nd one. Go heaver than your jerk complex from last wk.

Conditioning (13 min cap)
5 RFT
10 DB Cleans 50/35#
8 DB Push Press 50/35#
12/9 Cal Assault Bike (20/15 AD)

WOD Notes: This WOD is meant to feel light & fast (under 10 min)! Please DO NOT drop DB from OH! The DB complex should be unbroken each rd or break it up after rep 9 on the cleans then go unbroken on the PP.

Assistance
Ring Roll outs – 5×30-45 sec
—just like a barbell ab rollout, but use the low rings. Rest 60 sec between

2/4/2019 – WOD

Strength
Hex Bar Deadlift (deficit) – 5×6 @ 67-72% + 8-10 Shoulder Shrugs
—Use low handles + stand on a 45# plate. Use same weight or slightly heavier than last wk

Conditioning
Open WOD 15.3 – 14 Min AMRAP
7 Ring Muscle-ups
50 Wall Balls 20/14# to 10/9ft
100 Double Unders

WOD Notes: Compare score to 2015 if you did it. MU scale = 10 GI Janes or you may do Bar MU. WB should feel light to where you can do sets of 15-20 reps. DU scale = 50-75 DU or 200 singles.

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

2/2/2019 – WOD

Skill
Handstand Walks or Handstand Push-ups – 10 Min of Practice

Conditioning
Complete For Time With a Partner
100 Deadlifts @ 50%
10 Laps Handstand Walk or 50 Handstand Push-ups
80 Thrusters 135/95#
80 C2B Pull-ups
60 Overhead Lunges 135/95#
60 Double Dutch Burpees

WOD Notes: You may break up the work as needed. The 60 double dutch burpees are 60 each (120 total).

2/1/2019 – WOD

Benchmark
3 Min Max Muscle-Ups

Strength
Clean – Hang Power Clean + Hang Sq Clean – 1 set every 90 secs for 10 sets.
—start @ 75% & work up to a heavy set

Conditioning
Make-up/Skill Day!

1/31/2019 – WOD

Strength
Snatch – Hang Power Snatch + Hang Snatch (full) – 1 set every 75 secs for 10 sets.
—start @ 75% & work up to a heavy set

Conditioning
4 Min AMRAP x 3 (with a partner)
10 Power Snatches @ 75%
100 Double Unders
Max Cal Ski
—rest 2 minutes between rounds

WOD Notes: Snatches should take between 60-75 sec and should be singles. DU scale = 90 sec worth of DU or 200 singles. You should have about 75-90 sec on the ski erg each round. Score = total cals between you & partner. Partner will start 2 minutes behind.

Assistance
a) Bicep Curls – 4×12 (use DB)
b) Glute Ham Raises – 4×10 (advanced = arms straight out)