Category Archives: WOD

7/21/2017 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 82.5%
—Stamina = 50 Back squats for Time at 55% of 1RM (little heavier than Mon)
b) One Arm Shoulder Press – 3 x 10 each arm @ 100% 10 rep max

Conditioning
Make-up/Skill Day!

7/20/2017 – WOD

By WOD

Strength
a) Snatch (no contact) – 10×2 @ 60-75%
—This drill teaches you to actively pull under bar, while keeping close bar path. If you have trouble jabbing bar out front with hips, this should help.
b) One Arm High Pull – 3 x 10 each arm @ 100% 10 rep max

Conditioning (20 Min Cap)
200/150 Cal Row For Time
*Top of every min do 8 T2B

WOD Notes: TD = 13-19 min. WOD starts with T2B. Set up rowers right next to where you are doing T2B/hollow rocks, to minimize transitions. There is a 20 min cap, so you will record max cals in 20 minutes if you don’t finish. T2B scale = 5-6 if you can’t link 8 in a row every round. These should take no more than 15-18 sec each round. DO NOT pull straps tight on rower, since that will waste too much time.


7/19/2017 – WOD

By WOD

Strength
1 Hang Sq Clean + 2 Split Jerk – 7 sets. One every 90 sec
—Start @ 70% & work up to 90% by the last set

Conditioning
12 Min AMRAP
1 Rope Climb 20ft
5 Hang Sq Clean 165/105#
10 Burpees

WOD Notes: TD = 5-7 rd. RC scale = climb to 15/12ft or do 3 up/downs. HSC = 55% of 1RM. Burpees you are not required to jump & leave the floor at the top of movement (just stand tall).


7/18/2017 – WOD

By WOD

Strength
a) Deadlift – 5×5 @ 77% OR 50 Reps for Time at 52% (Stamina)
—No touch n go reps for the 5×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press – 3×8 @ 100% 10 rep max
*Superset a & b together

Conditioning
5 Rounds For Time
6 Dball Over Shoulder 150/100#
8 Push Jerk @ 65%
250m Run

WOD Notes: TD = 12-18 min. Jerks should feel heavy for 8 reps, but should be unbroken. You may need to rest a few extra seconds after Dball each round.

7/17/2017 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 82.5%
—Stamina = 50 Back squats for Time at 53% of 1RM (little heavier than Fri)
b) One Arm High Pull – 3×8 @ 100% 10 rep max
*Superset a & b together only if you’re doing the strength squats*

Conditioning
For Time (18 min cap)
100 Wall Balls 20/14# To 10ft
50 Burpee DB Ground to OH 45/30#
30/25 Cal Bike (18/12 Assault)

WOD Notes: TD = 11-17 min. The goal of this WOD is to be under the 18 min cap!! You will get cut off after 18 min, so scale the reps if you have to! You should be able to do 20+ reps in a row on the WB, so go lighter in order to achieve this if necessary! WB should take no more than 6 min. DB should also feel very light to where you can keep moving the entire time! The bike at the end is just a kick to the gut to where I want you to sprint ALL OUT to the finish! Large classes may have to stagger 5 minutes. Advanced athletes should be going in first heat.

Katie & Dianne

7/15/2017 – WOD

By WOD

Conditioning
20 Min AMRAP
20 Power Snatches 95/65#
20 Thrusters 95/65#
20 GI Janes

WOD Notes: TD = 3-4 rd. PS & Thrusters should be the same weight and should feel very light to where you can touch n go majority of reps. Thrusters should be done in 2 sets max each round. GI Jane scale (if you can’t do a pull-up) = 20 burpees + 20 ring rows.


7/14/2017 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 80%
—Stamina = 50 Back squats for Time at 51% of 1RM (use about 2-5# more than monday)
b) One Arm Shoulder Press – 4×6 each arm @ 100% of 10 RM

Conditioning
Make-up/Skill Day!

7/13/2017 – WOD

By WOD

Strength
a) Snatch (full) – 8×2 (no foot movement on the catch) @ 70-80%
—This drill will teach you to stay more grounded & pull under the bar.
b) One Arm High Pull – 4 x 6 each arm @ 100% 10RM
*Superset a & b. High pulls should feel fairly light.

Conditioning
4 Rounds For Time
10 Bench Press @ 60-65%
7 Tire Flips
400m Run

WOD Notes: TD = 12-18 min. Set up the benches during warm-up to minimize transition time. Bench should feel challenging for 10 reps by the 3rd round. You should try to partner up with someone who will use similar weight on the bench and same tire to flip.

7/12/2017 – WOD

By WOD

Strength
Clean (full) + 2 Push Jerk + 1 Split Jerk – 1 set every 2 minutes for 12 min (7 sets)
—start @ 70% of CnJ & work up to a heavy set

Conditioning
2 Rounds (interval style)
35/30 Cal Air Dyne (25/20 Assault)
20 T2B
10 Strict HSPU 6″/no Deficit
125 Double Unders
10 Strict HSPU 6″/no Deficit
20 T2B
35/30 Cal Air Dyne (25/20 Assault)
—Rest 3 minutes between rounds

WOD Notes: 6-10 min/rd. T2B Scale = Do 10-12 reps, 20 knee raises, or 20 hollow rocks. Strict HSPU scale = Kip (use deficit if 10 reps will be too easy) or 10 DB Push Presses (should feel very heavy for 10 reps). Use 2 45’s + 1 25lb plate on each side of ab mat for RX’d HSPU. DU scale = 175 singles or 60 DU. Advanced athletes should try to go unbroken on all movements. DO NOT hold back on the first Air Dyne! The calories come off very quickly if you pedal with high intensity!