Category Archives: WOD

1/14/2019 – 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

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)

1/13/2019 – WOD

Ring Muscle-Up Clinic: 10:30am-11:30am
Open Gym: 11-1pm

1/12/2019 – WOD

Conditioning
5 Rounds For Time

—At the 8 Min Mark
5 Rounds For Time

—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

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

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.

1/9/2019 – WOD

Benchmark
Max Strict Pull-ups
—Scale by using a band that will allow 8-12 reps

Strength
a) Back Squat – 5×7 (constant tension – no pause at the top) @ 65-70%
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3 minutes

Conditioning (10 Min Cap) 
For Time
70 Wall Balls 20/14# to 10ft
50 DB Snatches 50/35#
30 Burpee Box Jump Overs 24/20″

WOD Notes: This WOD is meant to be well under 10 min! WB/Snatches are to be done in 1-2 sets. Scale appropriately (weight/box height only – do all the reps) so that you don’t get capped! WB: (INT = 14/10# to 9ft, SC = 10/8# to 9ft) DB Snatch: (INT = 40/30#, SC = 30/20#) BBJO: (INT = 20/15″, SC = 12″)

Assistance
a) GHD Sit-ups – 5×20
b) GHD Back Extensions – 4×15 (advanced hold weight)

1/8/2019 – WOD

Benchmark
Max Vertical – 3 attempts only
—Against wall you will reach as high as you can. Measurement will start from top of middle finger.

Strength
a) 5 Push Press + 3 Push Jerk + 1 Split Jerk (from rack) – 5 sets
—The 5 PP should feel almost like a 5 rep max, since jerks should feel easier
b) Hollow Rocks – 5 sets ME (but no longer than 60 sec)
—superset a/b every 3 minutes

Conditioning
15 Min AMRAP
21/17 Cal Row
15 Hang Power Cleans 155/105#
9 HSPU (RX+= 50ft HS Walk or Strict HSPU, INT = 3 Wall Climbs, SC = 20 Shoulder Taps w/ ft on box)

WOD Notes: The goal is 4-5 rds on this WOD. Row should take just over a minute each round. HPC = 55% (should be able to do them in 2 sets). Record weight used for HPC & one of the abbreviations for the HSPU. Everyone will row Rx’d calories unless a coach tells you to scale them.

1/7/2019 – WOD

Benchmark
Max Set of T2B or 1 Min AMRAP (if you can’t link)
—Scale to Toe to Ring or knee ups

Strength
Sumo Deadlift – 5×5 @ 75%

Conditioning (15 Min Cap)
5 RFT
12/9 Cal Assault (20/15 AD)
9 SDHP 135/95#
6 Muscle-ups (3 Ring + 3 Bar) or 8 GI Janes

WOD Notes: This WOD is designed to be under 12 minutes so push the pace especially on the bike. SDHP should be touch n go for most of them or do very quick singles. You may do all Bar MU if you can’t do ring or vice versa.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavy)
b) Strict Pull-ups – 5 EMOM for 10 minutes (RX+ = C2B)

1/6/2019 – WOD

Open Gym: 11am-1pm

1/5/2019 – WOD

Conditioning (Partner WOD)
2 RFT
30 Clean n Jerks 165/105#
6 Rope Climbs (RX+ = Legless) (Partner holds BB in Front Rack)
60 One Arm OH Lunges 70/45# DB
30 Double Dutch Burpees (face bar)

WOD Notes: Shoot for 12 minute rounds or less. CnJ = 60% (moderately heavy). You will switch back and forth each rep. RC scale = 3 pulleys/rc or 2-3 up/downs. Partner B must hold BB in front rack when Partner A is on RC. Switch every 10 reps on the OH lunges, make transitions quick! Each DD Burpee = 1 rep, so you are doing 30 burpees each!