Category Archives: WOD

11/28/2018 – WOD

By WOD

Strength
Snatch – 1 Pwr Snatch + 1 Sq Snatch + 1 OHS (3 sec pause in bottom)
—6 sets @ 70-80%. If OH mobility is limited, you can do sets of 3 power snatches. 

Conditioning
3 RFT
15 T2B (RX+ = 20)
20 Overhead Squats 115/75#
15 C2B Pull-ups (RX+ = 20)
12 Power Snatches 115/75#

WOD Notes: This WOD is meant to be shorter than the last 2 days (under 15 minutes). Barbell should feel light for the OHS/PS to where you can go unbroken on the squats and quick singles on the snatches. If OH mobility is limited, do front squats.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 130 reps as fast as you can

11/27/2018 – WOD

By WOD

Strength
Deadlift – 1×10 (65%), 1×8 (70%), 1×6 (75%), 1×4 (80%), 1×2 (85%)
—No touch n go. Lower under control each rep.

Conditioning (20 min cap)
10 RFT
4 DBall over Shoulder 150/100#
8 Burpees
12/9 Cal Row

WOD Notes: You should be able to move the entire time throughout this WOD. Goal is to avg under 2 minutes each round! Reset monitors after each round!

Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt)

11/26/2018 – WOD

By WOD

Strength
a) Back Squat (5 sec tempo down) – 5×5 @ 72-77%
b) One Arm Shoulder Press – 4×8 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning (16 min cap)
5 RFT
30 Wall Balls 20/14# to 10ft
15 DB Hang Power Cleans 50/35#’s
75 Double Unders

WOD Notes: This is meant to be tough to finish. You have to avg just over a minute/rd for each minute in order to finish. WB should be unbroken the 1st/2nd round & done in 2 sets after that (should feel light!). DB HPC should feel light as well to where you do them in 1-2 sets. Please DO NOT drop DB, thank you! DU scale = 25-50 DU, 125 singles, or 1 min amrap of DU.

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank (partner) – 5 sets: 1 min on / 1 min off
—partner a will try to resist moving side to side as partner b pushes hips.

11/24/2018 – WOD

By WOD

Conditioning (Partner WOD)
18 Min AMRAP
12 (2 Pwr Cleans + 2 FS + 2 FR Lunges + 2 PP) 155/105#
40 T2B (partner must hold bottom of squat)
40 Bar Facing Burpees (partner must hang from pu bar)
—rest 2 minutes
80/60 Cal AD or 50/30 Assault For Time

WOD Notes: Goal is to finish 2 rounds. The BB complex should be unbroken & be about 50% of CnJ. For the T2B, partner b must hold bottom of squat while partner a is working on T2B. For the BFB, partner b must hang from a pu bar as partner a is working on their burpees. For the bike I only want you to do one sprint each!

11/23/2018 – WOD

By WOD

Open Gym: 8am-1pm

Strength
Back Squat (banded) – 12×2 @ 60%
—One set every minute. The goal is to move the weight with speed. Use green bands.

Conditioning
Make-up/Skill Day!

11/21/2018 – WOD

By WOD

Strength
Clean n Jerk – 1 EMOM for 15 Min
—Start @ 65% & work up to a heavy single

Conditioning
For Time
50 Thrusters 75/55#
150 Double Unders
50/40 Cal Row

WOD Notes: This WOD is meant to be quick (7-10 min). Thrusters should be super light to where you can do them in 1-3 sets! DU scale = 250 singles, 75-100 DU, or 3 min of max DU.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 120 reps as fast as you can

Schedule This Week
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal

11/20/2018 – WOD

By WOD

Strength
Bench Press – Work up to a heavy single, then 3×10 @ 70%

Conditioning
2 Min AMRAP x 10 with a partner
10 Power Snatches 155/105# (70%)
Max Cal Ski

WOD Notes: Score = total cals between you & your partner (do not reset monitor). You should have about 45-60 sec to ski each round. Snatches can be touch n go for a few reps or quick singles! Weight should feel moderately heavy.

Assistance
a) RDL – 5×5 @ 75% (little heavier than last wk)
b) Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal

11/19/2018 – WOD

By WOD

Strength
a) Back Squat (5 sec tempo down) – 4×6 @ 70-75%
b) One Arm Shoulder Press – 4×10 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.

Conditioning
5 RFT
8 DB Hang Sq Cleans 70/45# DBs
216ft Farmers Carry 70/45# DB’s
12 GI Janes

WOD Notes: DB should feel challenging for 8 reps which should be unbroken each rd. You should have to rest a little after the GI Janes each rd before you pick up the DB. FC = 6 mats x 6 times (6 laps). Use a bar that’s above your reach for the GI Janes if you can do an unassisted pu.

Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal