Category Archives: WOD

7/16/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 82% (heavier than Fri)
c) One Arm High Pulls – 4×12 (3 sec tempo down – may have to go lighter)

Conditioning (20 min cap)
100 Bar Facing Burpees For Time
*Top of every min do 2 squat cleans @ 205/125# (65%)

WOD Notes: TD = 12-18 min. WOD starts with the 2 cleans. Cleans should feel moderately heavy to where they take 15-20 sec when you get in the later minutes of the WOD. Burpee = open standard!

Assistance
a) Supinated Grip (narrow grip) Strict PU – 6×10 or Accumulate 60 reps. C2B = RX+
b) Weighted Plank: 8 sets – 45 sec on / 45 sec off
—Heavier than last wk
c) Grip Test: Plate Pinch Walk (both hands) – 3 sets Max Effort 35/25#

7/15/2018 – WOD

Open Gym: 12-2pm

7/14/2018 – WOD

Conditioning
10 Rounds For Time
7 Thrusters 115/75#
1 Rope Climb 15ft
200m Run
—rest 3 minutes when done then:
50/40 Cal Bike For Time (30/20 assault)

WOD Notes: TD = 15-20 min. Thrusters should feel light and be unbroken every round. RC scale = 2 rope pulleys/rd. You should be able to run at a decent pace & should be used as your recovery to where you can pick up the BB right away.

Assistance
a) Core – 3 sets: 30 sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups
b) Grip – Axle Bar DL Hold (double Overhand) – 3xME @ 165/115#

7/13/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-33% (barbell on back)
b) Back Squat – 1×20 @ 80% (heavier than Mon)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) Grip: Farmers Carry (2 arms) – 3x100m (45% of DL)

7/12/2018 – WOD

Strength
Clean n Jerk – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single
—You can power clean n jerk.

Conditioning (20 min cap)
5 Rounds For Time
8 Hang Power Cleans 185/125# (65%)
6 Muscle-ups (3 Ring + 3 Bar)
17/12 Cal Ski

WOD Notes: TD = 14-19 min. HPC should be unbroken every round but should feel challenging. MU scale = 10 PU + 12 Push-ups. You may also try banded bar Muscle-ups or jumping muscle-ups.

Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec

7/11/2018 – WOD

Strength
Snatch – 7×2 (1 Pwr + 1 Full)
—One set every 90 sec. Start @ 70% & work up to a heavy 2 rep set. You may drop bar between reps.

Conditioning (20 min cap)
For Time
50/40 Cal Row
15 Power Snatches 145/100#
100 Wall Balls 20/14# to 10ft
15 Power Snatches 145/100#
50/40 Cal Row

WOD Notes: TD = 13-19 min. PS = 65% of PS (should be able to do fairly quick singles – 15 reps should take no more than 90 sec). WB should be done in sets of 10-20 reps. The smaller the rep scheme the shorter your breaks should be!

Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 100 for time
c) Grip: DB Wrist Curls – 3×15 (each arm)

7/10/2018 – WOD

Strength
a) Deadlift – 6×4 @ 65-80% (slightly heavier than last wk)
—Lower each rep under control. No touch n go 
b) DB Bench Press – 4×10 (heavy)
—Superset a/b

Conditioning
3 Min AMRAP x 4 Sets
150m Sled Drag 90/50#
8 Dball Over Shoulder 150/100#
Max Burpees (no jump)
—rest 2 minutes between sets. Score = total burpees.

WOD Notes: TD = 15-25 burpees/round. You should have about 60-70 sec each round to do burpees. Please pick a weight for the sled that you can run with the entire time, but should still feel challenging. Sled drag is to the “Marcor” sign and back into Rage.

Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 50/35# DB between legs.

7/9/2018 – WOD

Strength
a) Jump Squats – 3×6 @ 30-35% (barbell on back – 3 sq jump + 3 1/4 sq jump)
b) Back Squat – 1×20 @ 77% (heavier than Fri)
c) One Arm High Pulls – 4×10 (3 sec tempo down – may have to go lighter)

Conditioning
13 Min AMRAP
50 Double Unders
12 Box Step-ups (6R + 6L) 80/50# DB to 20 inch box
4 Wall Climbs (RX+ = 50ft Handstand Walk)

WOD Notes: TD = 4-6 rd. DU scale = 20-30 DU or 80 singles. You must do all 6 reps with one leg before switching for the box step-ups. Try to use foot that is on the box & avoid excessively pushing off back foot. Share boxes with a partner. Hold DB in front rack. WC scale = 20-25 shoulder taps of HS walk (plate) variation against wall.

Assistance
a) Supinated Grip (narrow grip) Strict PU – 5×10 or Accumulate 50 reps. C2B = RX+
b) Weighted Plank: 5 sets – 1 Min on / 1 Min off
—Heavier than last wk
c) Grip Test: Plate Pinch (both hands) – 3 sets ME: 45/25# plate

7/8/2018 – WOD

Open Gym: 1-4pm

7/7/2018 – WOD

Conditioning (compare to 7/4/2017)
“Hot Shots 19”
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes:  TD = 25-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.