Category Archives: WOD

11/7/2018 – WOD

Strength
Halting Clean + Hang Clean – 1 set every 90 sec for 7 sets
—Pause just below knee for the halting clean. Start @ 70% & try to go a little heavier than last wk. 

Conditioning
15 Min AMRAP
8 Hang Squat Clean 175/115# (55%)
15 DB Bench Press 70/45# (80/50 = Rx+)
Run 250m

WOD Notes: Try to go unbroken on the HSC each rd. They should feel challenging as well, but not a 7 rep max if you were fresh. DB BP should be either unbroken or done in 2 sets with minimal rest. Goal is to get 4-5 rds.

Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – 4×35

11/6/2018 – WOD

Strength
1 Push Jerk + 1 Split Jerk (pause in the bottom of the dip on both reps)
—1 set every 90 sec for 6 sets @ 85-95%. Use a little heavier than last wk.

Conditioning
5 RFT
6 Dball Over Shoulder 150/100#
12 DB Bent-over Rows (r) 80/50#
2 Lap OH Carry (r) 80/50#
12 DB Bent-over Rows (L) 80/50#
2 Lap OH Carry (L) 80/50#
25/20 Cal Bike (15/10 Assault)

WOD Notes: You may use a heavier dball & do less reps if you haven’t tried that before. The rows should be strict where torso stays square to the floor when you pull. The OH carry will be 72ft (12 mats). Focus on quality of the rows/carries & intensity on the bike.

Assistance
a) RDL – 4×6 @ 70% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)

11/5/2018 – WOD

Strength
a) Back Squat – 7×1 (pause) @ 85-95% + 2×10 @ 70% (should be as fast as possible)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
3 Min AMRAP x 4 (with a partner)
20 KB Swings 70/53#
20 Burpees (no jump)
Max Cal Row
—2 min rest between rounds

WOD Notes: Score = total cals (do not reset monitors). Each partner will do 4 rds (8 total). To start the WOD, Partner A will work while Partner B rests. Partner B will start at the 2 min mark. Goal is to have 45-60 sec on the rower each round. The Row should be 95%+ effort, so don’t hold back!

Assistance
a) Strict Pull-ups – Accumulate 60 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

11/3/2018 – WOD

Conditioning
800m Partner Sled Drag 115/70# For Time
At the 10 Min Mark:
4 Min AMRAP of Muscle-ups
4 Min AMRAP of Clean n Jerks (70%)
At the 20 Min Mark:
8 Min AMRAP of Ski for total cals using a 30 on / 30 off interval

WOD Notes: If classes are larger than 12 we will have to some teams start with the MU/CnJ. The 800m Sled Drag should be a slow jog where it will mentally push you to run the whole time. If you have to walk some of it that’s ok, but just remember the quicker you finish the more rest you get. MU – you may do ring or bar & can work at the same time as partner if you want. Scaling = GI Janes. CnJ – you must alternate back and forth with a partner. There is no rest in between the MU/CnJ. Record 4 separate scores.

11/1/2018 – WOD

Strength
Halting Clean + Hang Clean – 1 set every 90 sec for 8 sets
—Pause just above knee for the halting clean. Start @ 70% & work up to a heavy set. 

Conditioning
15 Min AMRAP
10 DB Burpee Deadlifts 70/45#’s
8 DB Hang Power Cleans 70/45#’s
6 DB Shoulder to OH 70/45#’s
Run 250m

WOD Notes: The DB complex should take an avg of 90 sec when your fatigued. First round of it will probably be a little faster. DB HPC will be the hardest part, so try to explosively use your hips to get DB up to the shoulders. Please DO NOT drop DB from overhead!!!!!!!! DB Burpee DL – bring feet up inside the DB & bring hips down to stand up the weights. Goal is to get 4+ rounds.

Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×8 + 100ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object

10/31/2018 – Happy Halloween!

Strength
Snatch – 1 Pull (hit + shrug up) + 2 Snatches (1 Pwr + 1 Sq). 1 set every 90 sec for 7 sets.
—Stay between 75-85%. Reset after the pull.

Conditioning (19 min cap)
For Time
50/40 Cal Row
15 Power Snatches 135/95#
2 Rope Climbs 20ft
30 Thrusters 135/95#
2 Rope Climbs 20ft
15 Power Snatches 135/95#
50/40 Cal Row

WOD Notes: Row should take less than 3 minutes each time. PS = 60% and should feel light (steady singles). Thrusters should feel challenging where it take you 4-5 sets to complete the 30 reps. RC scale = climb to 12-15ft, do 5 up/downs or pulleys.

Assistance
a) Ring Rows – 4×12 (pause at top of each rep)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 4×15 (tempo – 5 sec down)

10/30/2018 – WOD

Strength
1 Push Jerk + 1 Split Jerk (pause in the bottom of the dip on both reps)
—1 set every 90 sec for 6 sets @ 80-90%

Conditioning
5 RFT
12 DB Bench Press 70/45#
9 Power Cleans 165/105#
6 Strict L-Pull-up C2B
—rest 3 minutes
1 Min AMRAP Ski Erg for total cals

WOD Notes: This WOD isn’t going to take you to the “pain cave”. Your quads will get a break from yesterday as well. The DB Bench should be challenging for 12 reps where you may have to break them up by the 4th or 5th rd. The first rd shouldn’t feel too heavy. PC = 55% (should be quick singles, similar to last wks weight). L-Pull-up scale = regular strict c2b/chin or banded strict pu. Use a supinated grip for PU.

Assistance
a) RDL – 4×7 @ 67% (little heavier than last wk)
b) Hollow Rocks – 8 sets: 45 sec on / 45 sec off (Scale with hands to the side or under butt)

10/29/2018 – WOD

Strength
a) Back Squat – 8×2 (pause) @ 80-90%
b) One Arm High Pulls – 4×15 (each arm)

Conditioning (18 min cap)
For Time
10 Wall Balls 20/14# to 10ft
10/8 Cal Bike (6/4 assault)
20 Wall Balls 20/14# to 10ft
20/15 Cal Bike (12/8 assault)
30 Wall Balls 20/14# to 10ft
30/23 Cal Bike (18/12 assault)
40 Wall Balls 20/14# to 10ft
40/30 Cal Bike (24/16 assault)
50 Wall Balls 20/14# to 10ft
50/40 Cal Bike (30/20 assault)

WOD Notes: WB should feel super light to where you can unbroken for the rounds of 10, 20, & 30, but will have to probably break up the rd of 40 & 50 into a few sets. So choose a ball that will allow you to do big sets!! A 2nd heat will run 45-60sec later. Reset monitors each round.

Assistance
a) Strict Pull-ups (wide-grip) – Accumulate 50 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off