Category Archives: WOD

7/1/2017 – WOD

***8am & 9am classes. Open Gym 10-2pm***

Conditioning
“Complete the Following With a Partner (no rest between couplets)”
2 Rounds
50 Bear Hug Sandbag/Dball Squats 150/100#
5 Rope Climbs 20ft
3 Rounds
30 Power Snatches 115/75#
200 Double Unders
4 Rounds
10 Tire Flips
Run 250m

WOD Notes: TD = 25-35 min. One person may only work at a time. You can split up the work as needed. You must hold the sandbag/dball above your stomach with arms wrapped around. You should do 10 squats at a time and it should feel difficult. RC scale = climb to 12/15ft or do 2 up/downs per RC. PS should be light to where you touch n go 5 reps at a time. DU scale = 300 singles/rd. The tire flips you may flip a heavy tire together (counts as 1 rep) or flip a little lighter one by yourself.

Bear hug Squat Demo

6/30/2017 – WOD

Strength
a) Bulgarian Split Squats – 4×8 (each leg)
—Hold BB in front rack. You may either elevate front leg on plates or place rear foot on a bench.
b) One Arm Farmers Carry Test (use farmers handle) – Use 50% of weight from DL test.
—Every 10m = 1 rep. You may drop after every 10m, turnaround and quickly pick back up with same hand. Keep going until failure.

Conditioning
Make-up/Skill Day!

Announcement:
4th of July (Tuesday) – 9am & 10am classes only!

6/29/2017 – WOD

Strength
Snatch – 20 min to work up to a heavy single

Conditioning
12 Min AMRAP
15 Wall Balls 20/14#
12 T2B
9 KB Swings 88/70#
—Rest 1 minute then…
5 Min Max Cals on Air Dyne/Assault Bike With a Partner (use same bike)

WOD Notes: TD = 6-8 rounds. Use a heavier KB than normal and go in between Russian & American height if going OH is too difficult. Try to switch every 30-40 sec on the bike & go hard for those 30-40 sec!

6/28/2017 – WOD

Strength
a) Clean n Jerk – 15 Min To Work up to a heavy single.
b) Front Rack Box Step-up – 1 set: Max Reps on both legs (rest as needed between legs)
—Take 80% of DL & use 33% of that. Box height should be 1-3 in above knee.

Conditioning
20 Min AMRAP
50/40 Cal Row
80ft Handstand Walk OR 5 Wall Climbs
5 (4 Hng Pwr Clean + 4 FR Lunges + 4 Jerks) 155/105#

WOD Notes: TD = 3-4 Rds. Each rep of the BB complex must be unbroken. Use about 50-55% of CnJ max. The 5 sets should take about 2-3 min.

Assistance
One Arm Farmers Carry – 4 x 1 laps of the parking lot (heavy as possible – use straps).
—Rest as much needed between sets

6/27/2017 – WOD

Strength
a) Deadlift – Work up to a heavy single (90%+), then 1×20 @ 50%
—No touch n go DL. Lower to the floor under control & pull from a dead stop. Pass = complete 20 reps in under 90 sec & take less than 5 breaths in 20 sec when finished.
b) One Arm High Pull – 1 set: Max reps on each arm (use 33% of bodyweight)
—If you can’t do 1 rep at 33%, choose a lighter weight to where you can get 8-12 reps. Record weight on sheet.
c) One Arm DB Press – 1 set: Max reps on each arm (use 33% of bodyweight)
—Same as part b.

Conditioning (25 min cap)
18 Rounds For Time With a Partner (interval/relay style)
4 Dball Over Shoulder 150/100#
8 GI Janes

WOD Notes: TD = 17-25 min (50 sec-1:15/rd). This is relay style where partner A does the 4 dball/8 GI Janes, while partner B rests. Each round is a sprint! You should NOT be taking longer than 90 sec each round (if you and your partner take 90 sec each round that’s 27 min, which is outside of TD). Scale the reps if necessary. If you have a partner that takes longer than 90 secs to do a round, you will start your next round after you got 90 sec of rest. If you can’t do a pull-up, you will pull yourself up as high as you can each rep.

Midline
Hollow Rocks – 3 sets for Max total reps
—rest 2 minutes between sets

6/26/2017 – WOD

Strength
Back Squat – 20 Min To Work up to a 1RM + 1×20 @ 50%
—Pass = completing all 20 reps in under 90 sec & also 5 breaths or less in 20 secs after completion of squats. Record on sheet

Conditioning
12 Min AMRAP
8 Thrusters 135/95#
250m Run

WOD Notes: TD = 4-6 rds. Thrusters are moderately heavy, but should be unbroken every round. You should also be able to run fairly quick at about 85% effort & pick up the bar right away when you get in from the run. Try to do the Assistance part “a” during the “strength”.

Assistance
a) Pull-up Test – Max set of strict pull-ups. Tempo = slow down / fast up. Double OH grip. May kip the top portion of PU as you get fatigued. Start from a deadhang! Record bw & # PU on sheet.
—If you can’t do a strict pu, you will pick a DB that you can rep out 8-12x for a DB Row. Record weight on sheet.
b) Weighted Plank – 6 sets: 45 sec on/ 45 sec off (heavy)

6/25/2017 – WOD 

Open Gym: 11:30-1:30pm

6/24/2017 – WOD

Conditioning
Complete With a Partner For Time (40 min cap)
150m Sled Drag (w/ partner) 200/115#
20 Pull-up Complexes (1 Strict + 2 Kip C2B + 3 Kip Chin)
150m Sled Drag (w/ partner) 200/115#
90 Burpees (work at the same time)
150m Sled Drag (w/ partner) 200/115#
100 DB Snatches (alternating) 80/50#
150m Sled Drag (w/ partner) 200/115#
180 Wall Balls 30/20# To 10/9.5ft target

WOD Notes: TD = 28-38. There is a 40 min cap!!! Go lighter on the sled if you have to so you can get done in under the cap! You should be able to jog slowly with the sled. 150m = Marcor Sign. If you can’t do an unassisted pull-up, sub ring rows. I’ll let you break up the work anyway you want.

Assistance
400m Partner Sandbag Carry (front) – 200/125#
—Athlete 1 works while athlete 2 rests. Please try to drop sandbag gently each time you switch

Announcement
Check out the video link from Coach Eric. We are going to be implementing a program that is going to address any imbalances you may have (Strength/Stamina, left/right limb, flexibility around joints, etc). The point of the program is to limit pain by increasing joint strength. Please be patient as this will take some time to implement, but we are excited to get this going!

6/23/2017 – WOD

Strength
Back Squat – 5×3 @ 92% + 1×10 @ 70% (little heavier than Monday)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Barbell Bent Over Rows (supinated) – 4×15 (heavy)
b) DB Single Arm OH Carry (each arm) –  2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm.
c) L-Sit or Tuck (use pegboard) – Accumulate 4 minutes in the least amount of sets

6/22/2017 – WOD

Strength
Snatch – 2 every 90 sec for 9 minutes (7 sets)
—Pause for 3 sec in the bottom each rep. Stay between 80-85%

Conditioning
Complete 10 Rounds For Time With a Partner (interval/relay style)
20 Russian KB Swings 88/70#
1 Rope Climb 20ft
30/25 Cal Bike (assault = 18/12)

WOD Notes: TD = 18-24 min (1:45-2:15/rd). Swings should be unbroken every round & should be heavy! RC Scale = climb to 12 to 15ft or 3 up/downs. The bike should NOT take more than 90 sec (at the slowest) each round so please scale the calories if you can’t sprint fast enough to get it done quickly.

Assistance
a) Bench Press (close-grip) – 6×4 (75% – heavier than last wk)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) 200 Hollow Rocks For Time
—Scale to 100-150 if necessary. This shouldn’t take more than 5 min.