Category Archives: WOD

8/6/2018 – WOD

Strength
a) Back Squat – 5×8 @ 62-67%
b) One Arm High Pulls – 5×8
—Supeset a/b every 3 minutes.

Conditioning
2 Min AMRAP x 10 (with a partner)
150m Sled Drag 100/50#
Max GI Janes

WOD Notes: TD = 10-15 GI Janes/rd. Score = total GI Janes between the 2 of you.  Sled Drag is to the Marcor Sign & back into Rage. You should be able to run with the sled the entire time & should take about 50-75 sec even in the later rounds. Each athlete will do 5 rounds of 2 min on / 2 min off.

Assistance
a) Supinated Grip Pull-ups – 3RM (weighted) + 4×10 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 10 sets: 45 sec on 45 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)

8/4/2018 – WOD

Conditioning
2 Rounds For Time
60 Wall Balls 30/20# to 10/9ft
30 T2B (Rx+ = 40)
1200m Run

WOD Notes: TD = 20-26 min. WB should be heavier than normal, but you should be able to do 15+ reps at a time both rounds. T2B scale = toe to ring, 15-20 reps (if you have trouble linking) or give yourself 2 minutes to do as many t2b as possible. The run is an 800m (down to stop sign), then back up to eggs sign, then into Rage.

Assistance
a) Core – 3 sets: 60 sec Russian Twists + 60 sec Flutter Kicks + 60 sec V-ups
—Rest 30 sec between each exercise
b) Grip – Axle Bar DL Hold (double Overhand) – 4xME 185/125# (heavier than last wk)

REMINDER
Sunday – Yoga 10am + Open Gym 11-1pm

8/3/2018 – WOD

Strength
Back Squat – 5×10 @ 60-65%
—Same as Monday

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (rings/parallettes) – Accumulate 3 minutes
b) Grip: Farmers Carry (2 arms) – 3x40m (60% of DL)

REMINDER: Yoga is this Sunday from 10am-11am + Open Gym 11am-1pm.

8/2/2018 – WOD

Strength
Pwr Clean + Hang Pwr Clean + Squat Clean + Hang Sq Clean + Jerk
—5 sets. Starting @ 65% & work up to a heavy complex. Try to get 2 heavy sets in!

Conditioning
3 Rounds For Time
20 Hang Clean (10 pwr + 10 sq) 175/115#
25 C2B Pull-ups
100 Double Unders

WOD Notes: TD = 12-17 min. HSC = 60%. Should have to break them up in 2-4 sets. C2B scale = 12-15 reps/round, chin over bar, or banded pu. DU scale = 50 DU or 90 sec worth of attempts (180 singles).

Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 5×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)

8/1/2018 – WOD

Strength
Pwr Snatch + Hang Pwr Snatch + Full Snatch + Hang Sq Snatch
—5 sets. Start @ 70% of max & work up to a heavy complex. You may drop bar.

Conditioning
4 Rounds For Time
14 DB Snatches (alternating) 70/45#
30ft One Arm (L) OH Lunges 70/45#
30ft One Arm (R) OH Lunges 70/45#
30ft Weighted Bear Crawl (lift+pull DB) 70/45#
30/23 Cal Row

WOD Notes: TD = 14-19 min. You should be able to switch DB mid air & touch n go them. Please DO NOT DROP DB from Overhead!! 30ft = 5 mats. You may scale OH lunge to front rack lunge. The goal is to average 3:30-4 min / round!

Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 150 for time
c) Grip: Barbell Wrist Curls – 4×15

7/31/2018 – WOD

Strength
a) Deadlift – Work up to a heavy single (Go for PR if you feel strong)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b

Conditioning
10 Rounds For Time
3 Dball Over Shoulder 150/100#
6 Push Jerk 155/105#
13/9 Cal Bike (7/5 assault)

WOD Notes: TD = 11-17 min. Quick transitions are important on this WOD! Dball should feel heavy since it’s only 3 reps. PJ = 50% of PJ (unbroken every rd easily). Try to get a 10 sec sprint on the bike each round so the cals come off quick!

Assistance
a) Hollow Rocks – 10 Sets: 30 sec on 30 sec off. RX+ = banded
b) Grip – Hang from Pull-up-Bar : 3 sets ME
—RX+ = 100/60# (heavier than last wk)

7/30/2018 – WOD

Strength
a) Back Squat – 5×10 @ 60-65%
b) One Arm High Pulls – 5×6 (heavy – while maintaining form)
—Supeset a/b every 3 minutes. This will feel like a mini-wod towards the end

Conditioning
90 Sec AMRAP x 12 (with a partner)
10 Burpee Box Jump overs 30/24″
Max Cal Ski
—Score = total cals. Each athlete will do 6 rounds

WOD Notes: TD = 12-23 cals/rd. You should have 45-60 sec each round to ski ALL OUT! Work to rest is 90 sec / 90 sec. For the ski erg, think about driving chest down to the floor explosively while having tension in your lats (use your core!).

Assistance
a) Supinated Grip Pull-ups – 1RM (weighted) + 4×12 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 10 sets: 30 sec on 30 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)

7/29/2018 – WOD

Open Gym: 1-3pm

7/28/2018 – WOD

Conditioning
Complete With a Partner For Time
20 (3 Hang Power Clean + 3 Thruster 135/95#)
40 C2B Pull-ups
150m Sled Drag 180/135#
14 (3 Hang Power Clean + 3 Thruster 135/95#)
30 C2B Pull-ups
250m Sled Drag 135/90#
8 (3 Hang Power Clean + 3 Thruster 135/95#)
20 C2B Pull-ups
400m Sled Drag 90/45#

WOD Notes: TD = 24-29 min. BB complex (all 6 reps should be unbroken). You will alternate back in a forth each rep with your partner. You may break up C2B PU anyway you’d like. Scaling = chin over bar, less C2B reps, or banded PU. Sled Drag weights by rd = 4,3,2 45# plates – men, 3,2,1 45# plate – women). Take off a 45# plate each round. Should be a very fast walk or slow jog!!

Assistance
a) Core – 3 sets: 45 sec Russian Twists + 45 sec Flutter Kicks + 45 sec V-ups
—Rest 15 sec between each exercise
b) Grip – Axle Bar DL Hold (double Overhand) – 4xME 155/105#

7/27/2018 – WOD

Strength
Front Squat – Work up to a heavy single

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – 10 sets: 20 sec on / 40 sec off
b) Grip: Farmers Carry (2 arms) – 3x50m (55% of DL)