Category Archives: WOD

5/10/2018 – WOD

By WOD

Strength
Power Clean + Hang Power Clean + Split Jerk – 1 set every 90 sec for 7 sets
—start @ 70% of CnJ & work up to a heavy complex

Conditioning
3 Rounds For Time
6 Squat Clean @ 70%
50ft Handstand Walk or 4 Wall Climbs
5 Strict Pull-ups + 10 Kipping Pull-ups
35/25 Cal Bike (20/15 assault)

WOD Notes: TD = 11-15 min. HS walk/WC scale = 20-30 shoulder taps. PU scale = banded pu. The last round on the bike is a sprint! 6 cleans should take 40-60 sec, so they should feel moderately heavy.

Assistance
#abseveryday: L-Sit/tuck (Pegboard) – 10 Sets: 20 sec on / 40 sec off

5/9/2018 – WOD

By WOD

Strength
Power Snatch + Hang Power Snatch – 1 set every 90 sec for 7 sets
—start @ 70% of PS & work up to a heavy complex

Conditioning
For Time
800m Run
15 Power Snatches 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents
150m Sled Drag 100/50#
2 Rope Climbs 20ft or 3 Pegboard Ascents
15 Power Snatches 135/95#
800m Run

WOD Notes: TD = 14-20 min. PS should feel light to where you can do quick singles or touch n go a few reps. RC Scale = climb to 15ft or 6 heavy ascents on pulley system. Sled drag is to the “marcor” sign and should be a fast walk/slow jog.

Assistance
a) GHD Glute Ham Raises – 3×12-15
b) One Arm DB Press – 4×12 (each arm)
c) GHD Sit-ups – 4×30 (sub: weighted Ab Mat Sit-ups – heavier)

5/8/2018 – WOD

By WOD

Strength
a) Single Leg RDL – 4×10 (each leg – difficult for 10 reps)
b) Bench Press – Work up to a heavy single, then do 3×10 @ 75%
—You may touch 2 KB/DB to the ground each rep for the RDL (rest back leg on bench or WB) & use a BB for the bench press. Superset a/b.

Conditioning (25 min cap)
Complete For Time with a partner
100/80 Cal Ski
80 Wall Balls 30/20# to 10/9ft
40 Dball Over Shoulder 150/100#
80 Wall Balls 30/20# to 10/9ft
100/80 Cal Ski

WOD Notes: TD = 18-23 min. There is a 5 min cap on the ski erg, so if you can’t complete the 100/80 cals in under 5 min you will move on to the WB. You will switch every 10 cals, which should be a sprint each time! WB you should switch every 10 reps as well. Dball you may alternate each rep back & forth or break up reps however you’d like.

Assistance
#Abseveryday: Hollow Rocks – 10 sets: 30 on / 15 off
—Rx+ = Banded Hollow Rocks (30 on / 30 off)

5/7/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
4 Back Squats @ 82-87%
12 One Arm High Pulls (each arm)

Conditioning
For Time
Buy In: 40/30 Cal Row
6 Rounds of:
5 Hang Power Cleans 185/125#
10 Burpees
Buy Out: 40/30 Cal Row

WOD Notes: TD = 11-16 min. HPC = 65% of max (should feel moderately heavy towards the later rounds). Burpees = open standard.

Assistance
a) Strict Chin-ups (close-grip) – 5×10 (accumulate 50 reps) or 15 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 8 sets: 45 sec on / 45 sec off (heavier than last wk)

5/5/2018 – WOD

By WOD

Conditioning 
15 Rounds For Time
3 Thrusters 155/105#
5 Pull-ups (Rx+ = strict)
7 T2B
10 Push-ups
25 Double Unders

WOD Notes: TD = 20-30 min. Thrusters should be heavier than normal, to where you have to rest a few extra seconds after each rd. PU & T2B should be unbroken, but you may do quick singles. Push-up scale = elevate hands on a bench or use a band. DU scale = 40 singles or 10-15 DU. Make transitions fast!!

Assistance
#Abseveryday – 4 sets: 30 sec Russian Twists (weighted) + 30 sec Flutter Kicks + 30 sec V-Ups

5/4/2018 – WOD

By WOD

Strength
Every 3 minutes for 4 sets:
5 Back Squats @ 80-85%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU than last wk.

Conditioning
Make-up/Skill Day!

Assistance
a) #abseveryday: Side Plank (weighted) – 3 sets each side (1 min on / 1 min off)
b) Dball Bear Hug March (with band) – 4×60 sec

5/3/2018 – WOD

By WOD

Strength
Clean n Jerk – 1 every min for 12 minutes
—Start @ 70% & work up to a heavy single

Conditioning
3 Rounds For Time
10 Power Cleans 205/135# (70%)
30 Wall Balls 20/14# to 10ft
Run 600m

WOD Notes: TD = 15-20 min. PC should be quick singles. WB should be done in 1-2 sets each round. Make sure you get your 1st round split and try to replicate that for all 3 rounds!

Assistance
#abseveryday: L-Sit/tuck (Pegboard) – 10 Sets: 15 sec on / 45 sec off

5/2/2018 – WOD

By WOD

Strength
Snatch (full) – 1 every minute for 12 minutes
—start @ 70% & work up to a heavy single (90%+)

Conditioning
2 Min AMRAP x 10 (with a partner)
100m Sled Drag 90/50#
Max Cal Ski

WOD Notes: TD = 10-25 cals/rd. You will sled drag 100m & the remainder of the 2 min will be max cals on the ski erg. Each athlete will do 5 sets of 2 min on / 2 min off. The sled drag should feel a little heavy, but you should be able to run FAST with it the entire time (no walking!!!). The sled drag will start at the garage door next to the entrance (near ski ergs) & will go the the 2nd tree before the “Marcor” sign.

Assistance
a) GHD Glute Ham Raises – 3×12-15
b) One Arm DB Press – 4×10 (each arm)
c) GHD Sit-ups – 4×25 (sub: weighted Ab Mat Sit-ups)

5/1/2018 – WOD

By WOD

Strength
a) Deadlift –  10×1 @ 75-95% (If you feel good or don’t have a max find a new PR)
—use a little heavier than last week
b) DB Bench Press – 4×10 (heavy for 10 reps)

Conditioning
16 Min AMRAP
40/30 Cal Row
20 Push Jerks 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents

WOD Notes: TD = 3-4 rd. PJ should be less than 50% of PJ max (you should be able to do them in 1-2 sets max). RC Scale = 8 reps of pulling KB up to the top of the rope pulley system while sitting down (should feel challenging by the end).

Assistance
Hollow Rocks – 10 sets: 20 on / 10 off
—Rx+ = Banded Hollow Rocks (20 on / 20 off)