Category Archives: WOD

9/19/2017 – WOD

By WOD

Strength
Push Press – 6×5 @ 85%
—Do 1 set every 1:45. Should be touch n go.

Conditioning
5 Rounds For Time (interval style)
8 Hang Power Clean 145/100#
8 Push Jerk 145/100#
8 Overhead Lunges 145/100#
30/25 Cal Row
—Rest 90 sec between rounds

WOD Notes: TD = 2-3 min/rd. Subtract 6 min from your total time & record on whiteboard. The goal is to pick a weight that is challenging to where you can do all 24 reps unbroken with the barbell. If OH mobility is limited, you may do front rack lunges. The row should be 95%+ effort!

Assistance
a) RDL (clean grip) – 5×6 @ 70% of DL
b) One Arm High Pulls – 5×6 (use heavier weight than last wk)
c) Hollow Rock – 6 sets: 30 on / 15 sec rest


9/18/2017 – WOD

By WOD

Strength
Back Squat – 6×5 @ 80% (30 reps)
—Do 1 set every 1:45 min. Try to avoid wearing a belt if possible.

Conditioning
For Time
27 Burpee Box Jump Overs 24/20″
400m Run
21 Burpee Box Jump Overs 24/20″
400m Run
15 Burpee Box Jump Overs 24/20″
400m Run
9 Burpee Box Jump Overs 24/20″
400m Run

WOD Notes: TD = 11-17 min. Scale the height of the box and jump up & over if necessary. No step-ups allowed! You should be able to maintain a steady pace throughout the WOD, so don’t go out too fast!

Assistance
a) Weighted C2B Pull-ups – Accumulate 60 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavy)
—Rest 30 sec between sets

Earth Fed Muscle Protein back in stock!


9/16/2017 – WOD

By WOD

Schedule Today
8am: Open Gym
9am & 10am: Class
11-1pm: Open Gym

Conditioning
3 Rounds For Time With a Partner
80 Wall Balls 30/20# To 10/9ft
60 KB Swings 70/53#
600m Run
***You must do 120/80 Cals on the Ski Erg with your partner, switching every 10 cals (so you should be sprinting!).

WOD Notes: TD = 30-40 min. Half the teams will buy in with the ski erg & the other half will finish with the ski erg after they finish WOD. Men will do 6×10, Women will do 4×10. You do not need to wait for your partner to finish the run each round to start the WB (you don’t have to run together).

Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×15 (weighted)
b) One Arm Shoulder Press – 3×10 (each arm – heavy)


9/15/2017 – WOD

By WOD

Strength
Back Squat – 6×6 @ 77% (36 reps – no belt)
—Do 1 set every 2 min for 10 min

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) 100m Sandbag Bear Hug Walk – 3 sets (heavy)

Tomorrows Schedule (Saturday)
8am: Open Gym
9am: Class
10am: Class
11am-1pm: Open Gym

9/14/2017 – WOD

By WOD

Strength
Snatch – 4 reps every 1:30 for 6 sets @ 80-82% (24 reps)
—You must squat 3 out of the 4 reps each set

Conditioning
5 Rounds (interval style)
8 Deadlifts 295/185# (60%)
16 Bar Facing Burpees
—Rest 90 sec between rounds

WOD Notes: TD = 1:15-1:45/round. Deadlifts should be touch n go every round, which they shouldn’t feel too heavy. Each round should be 100% ALL OUT! Record score as total time minus 6 minutes.

Assistance
a) Bench Press (close-grip) – 4×8 (heavy)
b) DB/plate Rear Delt Raises – 4×8 (heavier than last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 150m (75 each arm – use 30% of DL)
—Use straps if you have them.


9/13/2017 – WOD

By WOD

Strength
Clean n Jerk – 4 reps every 1:30 for 6 sets @ 77-80% (24 reps)
—You must squat 2 out of the 4 reps

Conditioning
For Time
1000m Row
9 Thrusters 135/95#
9 C2B Pull-ups
15 Thrusters 135/95#
15 C2B Pull-ups
21 Thrusters 135/95#
21 C2B Pull-ups
1000m Row

WOD Notes: TD = 13-19 min. Thrusters should be unbroken the round of 9 & 15, but you will have to breakup the round of 21. The weight you use in the WOD, you should be able to do 30 reps unbroken fresh. C2B scale = chin over bar or banded PU. Large classes will have to stagger 4 min apart.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs. 3 sec tempo down.
b) Bent-over DB Rows – 4×10 each arm (pause at the top for a sec)
c) GHD Sit-ups – 3×12 (tempo 5 sec count down)


9/12/2017 – WOD

By WOD

Strength
Push Press – 6×6 @ 82%
—Do 1 set every 2 min for 10 minutes. Should be touch n go.

Conditioning
Complete For Time With a Partner (25 min cap)
500 Double Unders
60 Dball Over Shoulder 150/100#
300/250 Cal AD Bike (180/120 Assault)

WOD Notes: TD = 18-24 min. DU scale = 200 DU or 800 singles. You may work at the same time for the DU or singles, but the dball/bike you must alternate (one person works at a time). You should alternate one at a time for the dball and switch every 20-25 cals on the bike. There is a 25 min cap, so your score will be total cals if you don’t finish.

Assistance
a) RDL (clean grip) – 5×8 @ 65% of DL
b) One Arm High Pulls – 4×12 (same weight as last mon)
c) Weighted Hollow Hold – Tabata 10 Rounds
—Hold a plate in hands & pinch a light DB between feet


9/11/2017 – WOD

By WOD

Strength
Back Squat – 6×6 @ 75% (36 reps – no belt)
—Do 1 set every 2 min for 10 min

Conditioning
5 Rounds For Time
10 DB Burpee Ground To OH 45/30#
15 T2B
150m Sled Drag 70/35#

WOD Notes: TD = 15-21 min. Large classes will stagger 90 sec behind. T2B scale (if you can’t link) = 10 reps. If you can’t do one T2B, you will do 20 Hollow Rocks or 20 hang hip above knees. Sled Drag is to the “Marcor” Sign & back, which you should be able to run slow every round!

Assistance
a) Weighted C2B Pull-ups – Accumulate 50 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8×45 sec (heavy)
—Rest 45 sec between sets