Category Archives: WOD

1/19/2019 – WOD

By WOD

Conditioning (Partner WOD)

RX INT SC
60 Clusters 135/95# 60 Clusters 115/75# 60 Clusters 95/55#
10 Legless RC 15ft 10 Rope Climbs 15ft 6 RC or 20 Pulleys
At the 10 Min Mark: 3 min AMRAP At the 10 Min Mark: 3 min AMRAP At the 10 Min Mark: 3 min AMRAP
Max 25ft HS Walk sections Max HSPU Max Wall Climbs or Shoulder taps 
At the 15 Min Mark:  At the 15 Min Mark:  At the 15 Min Mark: 
10 Min Amrap Max Cals on Bike 10 Min Amrap Max Cals on Bike 10 Min Amrap Max Cals on Bike
Partner does 8 devil presses 50/35# Partner does 8 devil presses 40/25# Partner does 8 devil presses 35/20#

WOD Notes: The RX weights are lighter than normal for this WOD, so use heavier as long as you can cycle through the clusters quickly with a partner! The middle portion (HS Walk, HSPU, etc) is intended to be used for practice when you’re slightly fatigued. Clusters should take no more than 5 minutes (1 rep every 5 secs). You should alternate reps on the clusters, RC, HS Walk portion (every 5ft = 1 rep). Switch after your partner does 8 Devil Presses. Record 3 scores on whiteboard.

1/17/2019 – WOD

By WOD

Strength
Snatch (full) – 1 rep every 45 seconds for 15 reps @ 75-85%.
—Record # of successful lifts out of 15.

Conditioning
Every 2 minutes do the following. Add 2 reps each set & go until failure

RX+ RX INT SC
10 OHS 115/75# 10 OHS 95/65# 10 OHS 75/55# 10 OHS 55/35#
10/7 Cal Ski 10/7 Cal Ski 10/7 Cal Ski 10/7 Cal Ski

WOD Notes: Score = total reps. If you finish round 1 in 60 seconds, you will get 60 seconds rest. Goal is to complete rounds 10/12/14/16. Scale OHS to Front Squats if mobility is limited.

Assistance
a) DB Bicep Curls – 4×12
b) Glute/Ham Raises – 4×12 (scale to negatives – have someone help lower you down)

1/16/2019 – WOD

By WOD

Strength
3 Power Cleans Every Minute for 10 Minutes (30 reps)
—Start @ 75% & add weight every 2 minutes.

Conditioning
10 Min Running Clock – 6 RFT

RX+  RX  INT  SC
 5 MU (odd = ring, even = bar)  3 MU (odd = ring, even = bar)  2 MU (odd = ring, even = bar 5 GI Janes or 6 RR + 6 HR PU
 12/9 Cal Assault (20/15 AD)  12/9 Cal Assault (20/15 AD)  12/9 Cal Assault (20/15 AD)  8/6 Cal Assault (15/10 AD)
 Right into:
 Max DU in remaining time  Max DU in remaining time  Max DU in remaining time Max DU in remaining time 


WOD Notes: The goal is to have at least 2-3 minutes to accumulate as many Double Unders as possible. If you don’t have DU, I want you to still practice to see how many you can get. Record 2 scores (time for WOD & Dubs).

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes
b) GHD Sit-ups – 4×25 (rest 30 sec between)

1/15/2019 – WOD

By WOD

Benchmark
Max Pistols in 60 sec

Strength
a) Back Squat – 4×6 (constant tension – heavier than last wk) @ 67-72%
b) Ring Dips or DB Bench Press – 4×8-12 reps
—Superset a/b

Conditioning (15 min cap)
10 RFT

RX INT SC
3 Power Snatches 135/95# 3 Power Snatches 115/75# 3 Power Snatches 95/55#
6 Bar Facing Burpees 6 Bar Facing Burpees 6 Bar Facing Burpees
9 Pistols 6 Pistols 9 Lunges (hold 1 light DB)

WOD Notes: Try to avg 1-1:15/rd. You should be able to move the entire time on this WOD, since reps are low. Try to choose one of the above Divisions exactly how it’s written. If you have to choose a different weight for the snatches that is ok.

Assistance
Hollow Rocks – Tabata (for as many sets as possible, but minimum of 8)

1/14/2019 – WOD

By WOD

Benchmark
Max Time in a Handstand
—You may walk around on hands. Scale = against wall (face wall)

Strength
3 Push Press + 3 Push Jerk + 2 Split Jerk (8 reps – from rack) – 5 sets
—1 set every 2 min. The 3 PP should feel almost like a 3 rep max. Heavier than last wk.

Conditioning
20 Min AMRAP – OPEN WOD 18.1

RX SC
8 T2B 8 Hang Knee Raises
10 DB Hang CnJ 50/35# 10 DB Hang CnJ 35/20#
14/12 Cal Row 14/12 Cal Row

WOD Notes: Compare score to last year! Goal is 8+ rds.

Assistance
a) Weighted Plank – 8 sets: 45 on / 45 off (heavy)
b) One Arm High Pulls – 4×10 (each arm)

1/12/2019 – WOD

By WOD

Conditioning
5 Rounds For Time

RX+ RX INT SC
5 Deadlifts 275/185# 5 Deadlifts 255/165# 5 Deadlifts 55% 5 Deadlifts 55%
10 DB Thrusters 45/30 10 DB Thrusters 40/25# 10 DB Thrusters 35/20# 10 DB Thrusters 25/15#

—At the 8 Min Mark
5 Rounds For Time

 RX+ RX  INT  SC
2 Legless RC 15ft  2 RC 15ft  1 RC 15ft  6 Pulleys
50 DU  50 DU  30 DU  100 Singles

—At the 17 Min Mark
3 Min AMRAP Max Cals on Assault Bike or AD (with a partner)

WOD Notes: The goal is to be under 7 minutes minimum, so that you can get at least 1 minute rest between WOD’s. Record 3 scores on the whiteboard.

Reminder: Ring Muscle-Up Clinic is tomorrow from 10:30am-11:30am!

1/11/2019 – WOD

By WOD

Benchmark
500m Row For Time

Strength
5 Clean n Jerk Every 2 minutes for 6 sets (30 reps) + 3 Heavy singles (rest as much needed between)
—3 squat + 2 power. No touch n go. Start @ 65% & increase each set to 80%

Conditioning
Make-up/Skill Day!

1/10/2019 – WOD

By WOD

Benchmark
Max Unbroken Double Unders
—Scale to 2 Min AMRAP if you have trouble linking

Strength
5 Snatches Every 90 secs for 6 sets (30 reps) + 3 Heavy singles (rest as much needed between)
—3 Power + 2 squat. No touch n go. Start @ 65% & increase each set to 80%

Conditioning
12 Min AMRAP
15 T2B
10 DB Walking Lunges 50/35#’s
20/15 Cal Ski
10 DB Walking Lunges 50/35#’s

WOD Notes: Score = total reps. Shoot for 3-4 rds. T2B (INT = 12, SC = 8). Scale Ski to 15/12 if you cannot complete in under 75 secs. You will lunge across the gym each rd from the rig to the ski ergs & back.