Category Archives: WOD

7/27/2023 – WOD

Strength
a) Hang Clean – 10×1 (Build to a heavy single. Start @ 75%.
b) DB Incline Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure. Squat is preferred as the weight gets heavier!

Conditioning
For Time
Buy In: 150 Double Unders
5 RFT
10 Front Rack Lunges 165/110#
10 GI Janes
Buy Out: 150 Double Unders

WOD Notes: Goal is 11-15 minutes. DU sub = 200 singles or 300ft versa climber. FRL should be challenging for 10 reps to where you could only get a few more reps fresh. Pick a pullup bar that’s just above your reach if you can do a strict pullup.

Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Straight Arm Lat Pulldown (bar pulley) – 4×10 (heavy)

7/26/2023 – WOD

Strength
a) Snatch Grip RDL – 5×6 @ 60-65% of DL 
b) DB Close-Grip Bench Press (DB’s touching) – 5×8 (heavy)
—Superset a/b every 3 minutes. Focus on keeping spine neutral. Plates should not touch the floor. You may do a mid grip if straps pull too much on your thumbs. 

Conditioning
4 Rounds (interval)
15/12/9/6 (by rd) Hang Pwr Snatches – increasing
15 T2B
400m Run
—Rest 90 sec between rounds

WOD Notes: Goal is to avg 3:30 or less/rd, so that total time of the WOD is under 20 min. T2B will be a little more difficult bc grip will be taxed from hang snatches. RX = (m): 95/115/135/155#, (f): 65/75/95/105#. Try to go unbroken each round. T2B sub = T2R, GHD, or knee raises (take less than 45 sec). Push the runs!! 250ft versa climber sub instead of run.

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 12×10 —Work w/ partner (1:1 – work/rest)

7/25/2023 – WOD

Strength
a) 2 Push Jerks + 20-25 Sec Hold Overhead (Only Sets 1/3/5) – 5 Sets @ 80%+ (heavier than last wk)
b) GHR, GHD Hip Extensions, or Hamstring Sliders – 4×10 (advanced use weight)
—Superset a/b every 3:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements. 

Conditioning
15 Min AMRAP
12/10 Cal Row
3 Wall Walks
6 Power Cleans 185/125# (65%)

WOD Notes: Goal is 7+ rds. Reset monitors each rd. WW sub = 3 Walk in/outs with feet on rower or 24 shoulder taps/rd. PC should be quick singles each round.

Assistance
a) Seated DB Arnold Press – 4×10 
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

7/24/2023 – WOD

Strength
a) Overhead/Front/Back Squat – 5×3 @ 80-85% (build to a heavy set of 3)
b) DB Bent-over Rows – 4×10 (each arm – pause & slow eccentric)
—Superset a/b every 3:30. Choose Front/Back Sq if OH mobility is limited.

Conditioning – “20 Min Cap”
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
Sandbag/Ball Carry 125/90# 
20/16 Cal Assault Bike
***Rounds 1/3/5 = 100 yard bearhug, RD 2/4 = 150 yard on shoulder

WOD Notes: Goal is 16-20 min. WB should be unbroken or done in 2 sets. The bearhug carry is across the street and back. The shoulder carry is to the “Evoqua” Sign and back. Getting under the 20 min cap will be a challenge!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) EZ Bar Curls – 4×12 (heavy)

7/22/2023 – WOD

Conditioning
35 Min AMRAP w/ Partner
250m Sled Drag 200/150#
30 Deadlifts 275/185#
40 C2B Pull-ups  (RX+ = 20 Bar Mu)
200 Double Unders

WOD Notes: Goal is 3-4 rounds. DL = 57-60% (should be able to touch n go 5 reps). Try to alternate running/walking with sled & use belt. C2B sub = chin over bar or banded pu. DU sub = 150 singles each or 200 versa climber each. Sled Drag/DU work at the same time.

7/20/2023 – WOD

Strength
a) Hang Clean – 10×2 (Pwr + Sq) —build to heavy set from 70%
b) DB Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure.

Conditioning
For Time
40/32 Cal Row
4 Rope Climbs 18ft
20 Clusters 165/110#
4 Rope Climbs 18ft
40/32 Cal Row

WOD Notes: Goal is 10-13 minutes. RC sub = 6 strict up/downs, 8 heavy pulleys, or 15 strict pull-ups. Clusters = moderately heavy (65%). 

Assistance
a) L-Sit/Tuck – 30 Sec on / 60 Sec off x 6 Sets
b) Tricep Pushdowns (bar pulley) – 4×12

7/19/2023 – WOD

Strength
a) Sumo RDL (use straps) – 5×6 @ 70-75% of DL
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3 minutes. First rep starts from the top. Do not touch weights to the floor on the sumo RDL & take a wider stance with hands inside legs. Drive knees out. Feel free to increase the deficit a little by standing on plates that don’t slide.

Conditioning
For Time
21 Power Snatches 115/75#
250m Run
15 Power Snatches 145/95#
400m Run
9 Power Snatches 175/125#
800m Run

WOD Notes: Goal is 11-14 minutes. First round of snatches you should be able to touch n go 3-5 at a time. 2nd bar = quick singles. 3rd bar = not as quick singles (focus on getting under bar). If you need to scale the last run to a 600m run to get in the time domain please do that!!

Assistance
a) DB Reverse Flies (incline bench) – 4×15
b) GHD Sit-ups – 10×12 —Work w/ partner (1:1 – work/rest)

7/18/2023 – WOD

Strength
a) 3 Push Jerks + 20 Sec Hold OH/March in place – 5 Sets @ 80%+ (heavier than last wk)
b) Face Pulls – 4×10 (Pause each rep & control eccentric)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b every 4:30. You may drop the barbell from OH if necessary each set. Large classes will have to start at different movements. 

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
4 (12 T2B + 5 Devil Press 50/35#)

WOD Notes: Goal is to get into the 4th rd & finish the bike. The bike is “you go, I go” & you may split that up anyway you’d like. Partner A will do 12 T2B while Partner B does the 5 DP. You will then switch & do both 2 movements 2x/round. The T2B should take a little bit less time than the DP. 

Assistance
a) DB Z-Press – 4×8 (3 sec eccentric)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds

7/17/2023 – WOD

Strength
a) Overhead Squat – 5×5 @ 75-80% (build to a heavy set of 5)
b) Strict Pull-ups – 5×8 (advanced = weighted or sub 5 negatives)
—Superset a/b every 3:30. You may sub Front Squats or Back Squats if OH mobility is limited

Conditioning
5 RFT – “15 Min Cap”
10 Hang DB Squat Cleans 50/35#
15 Box Jump Overs 24/20″
20/16 Cal Ski

WOD Notes: Goal is 12-15 min. There is a 15 min cap on this! Scale the weight on DB’s to where you can go unbroken or the height of the BJO, to where you can get those done in 45 secs or less each rd.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Tibialis Raises – 4×15

7/15/2023 – WOD

Conditioning
For Time w/ Partner
60/50 Cal Row
10 Curtis P Complex 185/125#
2 (8 Burpee Box Jump Overs 24/20″ + 100 yard Bear Hug Carry 125/90#)
80/65 Cal Row
20 Curtis P Complex 165/115#
4 (8 Burpee Box Jump Overs 24/20″ + 100 yard Bear Hug Carry 125/90#)
100/80 Cal Row
30 Curtis P Complex 145/105#
6 (8 Burpee Box Jump Overs 24/20″ + 100 yard Bear Hug Carry 125/90#)

WOD Notes: Goal is sub 40 minutes. Curtis P Complex = Power Clean + 2 Lunges + 1 Jerk. Decrease the weight by round.

REMINDER: Rage apparel is due July 16th (last chance extended). Please fill out the forms if you’re interested. They were sent through email last week!