Category Archives: WOD

9/5/2018 – WOD

By WOD

Strength
Snatch – Floor + Low Hang + Hang @ 70-85% (5 sets)
—One set every 2 minutes. Hang on for all 3 reps. Try to hit a little more than last wk.

Conditioning
For Time
75/60 Cal Bike (40/30 assault)
25 C2B Pull-ups
50 Overhead Squats 135/95#
25 C2B Pull-ups
75/60 Cal Bike (40/30 assault)

WOD Notes: TD = 11-16 min. The bike should take no longer than 4 minutes. C2B Scale = chin over bar or mix in some banded pull-ups. DO NOT scale reps (should be able to do these in less than 2 min). OHS should be done in 3-4 sets. Do front squats if OH mobility is limited.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×10 (heavy)
b) DB Reverse Flys – 4×15 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 10×12 (15 sec rest between sets)

9/4/2018 – WOD

By WOD

Strength
a) Shoulder Press – 6×4 @ 82-85%
b) RDL (barbell 2 legs) – 4×8 @ 60%
—Superset a/b together

Conditioning
4 Rounds (interval style)
12 Push Jerks 175/115#
15 T2B
30/23 Cal Row
—Rest 90 sec between rounds. Score = total time

WOD Notes: TD = 2-3 min per rd. Each round should be 90%+ effort! Jerks should be unbroken but feel tough for 12 reps. T2B should be scaled to 8-10 reps if you have trouble linking & have to do quick singles. You should be under 3 minutes every round, so scale the reps on the T2B if you can’t do this!

Assistance
Hollow Rocks – Tabata for as many rounds as possible

9/3/2018 – Happy Labor Day!

By WOD

***8am & 9am class + Open Gym 10-11am

Conditioning
25 Min AMRAP – Complete For Time with a Partner
150m Sled Drag 180/100#
20 Back Squat (use rack) @ 70%
40 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 4-5 rd. The sled drag should feel heavy but should be a fast walk. Pull the sled each round until you both touch the building. BS – alternate every 5 reps (you each do 2×5 – should feel kind of heavy). You may work at the same time for the BBJO (20 each – or one partner can do more than the other).

9/1/2018 – WOD

By WOD

Conditioning (Partner WOD – 30 min clock)
4 RFT
20 Deadlifts 275/185# (55%)
30 DB Thrusters 45/30#
At the 13:00 mark:
7 Min To Find a 3RM Thruster from the Floor
At the 20:00 mark:
10 Min AMRAP Max Muscle-ups or Rope Climbs
*Partner A will do the gymnastics portion while Partner B does a 150m Run. You will switch when Partner B gets back from run. Continue like this until clock hits 30 minutes.

WOD Notes: TD = 9-12 min for WOD 1. DL should feel fairly light & you should switch every 5 reps. You should break up thrusters 8/8/7/7. You may scale the last couplet by doing GI Janes. Run is to the “Marcor Sign”.

Labor Day Schedule
8am – class
9am – class
10am-11am: Open Gym

8/30/2018 – WOD

By WOD

Strength
Clean: Floor+ Low Hang + Hang + Split Jerk
—5 sets @ 75-85% (heavier than last wk). One set every 3 min.

Conditioning
5 RFT
10 C2B Pull-ups
10 T2B
15 Burpees
20/15 Cal Row

WOD Notes: TD = 12-17 min. C2B scale = chin over bar or ring rows. T2B scale = toe through ring. Burpees are open standard. Goal should be to avg 3 min or less per round, which you should be able to maintain that pace each round!

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curls – 4×10
c) DB Tricep Skull Crushers – 4×10

8/29/2018 – WOD

By WOD

Strength
Snatch – Floor + Low Hang + Hang @ 70-80% (5 sets)
—One set every 2 minutes. Hang on for all 3 reps. Opposite of last week. Try to hit same weight or more.

Conditioning
3 Min AMRAP x 4 Rounds
80 Double Unders
4 Power Snatch @ 82-85% of PS
Max Cal Bike
—Rest 2 min between rounds

WOD Notes: TD = 25-50 Cal/rd. DU scale = 60 sec of DU attempts or 120 singles. PS should feel heavy to where you have to rest 5-10 sec between each lift. You should have 60-80 sec on the bike each round to get as many cals possible. Score = total cals for all 4 rounds.

Assistance
a) Barbell Bent-over Rows (supinated grip) – 5×12 (heavy)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – 10×10 (10 sec rest between sets)

8/28/2018 – WOD

By WOD

Strength
a) Shoulder Press – 6×5 @ 82-85%
b) Single Leg RDL (banded) – 5×6 (each leg – little lighter + light band)
—Hold 2 KB or DB. Superset a/b together

Conditioning
12 Min AMRAP
3 Wall Climbs (RX+ = 36ft handstand walk)
5 Dball Over Shoulder 150/100#
12/8 Cal Ski

WOD Notes: TD = 6-8 rd. WC scale = 1-2 reps or shoulder taps with feet elevated on box. You may also scale distance on HW. Heat 2 will go 1 min later.

Assistance
Hollow Rocks – 5 Sets: 60 sec on / 60 sec off. RX+ = banded

8/27/2018 – WOD

By WOD

Strength
a) Back Squat – 6×4 @ 80-85%
b) 1 Arm High Pull – 5×7 (stay light, focus on elbow higher than kb/db & lower slow under control!)
—superset a/b every 3 minutes

Conditioning (18 min cap)
150 Wall Balls For Time 20/14# to 10ft
***Every 2 min run 250m

WOD Notes: TD = 11-16 min. Score = total reps if you don’t finish (this is meant to be difficult to finish!) The WOD starts with a 250m run (fire hydrant). The run should take 50-70 sec/round. Scale the run to the first curb of next parking lot if you have to! WB should feel light to where you can crank out 20+ in a row each round. Use the wall where rig is & the targets!

Assistance
a) Strict Pull-ups (wide grip) – Accumulate 50 reps in the least amount of sets possible
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 5 sets: 1 min on / 1 min off (heavy)