Category Archives: WOD

6/14/2017 – WOD

Strength
3 Position Clean (full) – Floor + Below Knee + Above Knee – 5 sets
—Start @ 75% & work up to a heavy complex

Conditioning
10 Rounds For Time
4 Power Clean 205/135#
8 T2B
12 Wall Balls 30/20# To 10/9.5ft

WOD Notes: TD = 13-19 min. PC = 70% (moderately heavy – should be 4 singles each round). T2B scale = 5 cal ski or 8 hollow rocks. WB should be unbroken every round.

Assistance
a) Bent Over BB Rows – 4×10 (heavy)
—Torso should be almost parallel to floor. Use arms only.
b) One Arm Farmers Carry (use farmers handle + straps) – 4x100ft (each arm)
—Use 30-35% of DL for one arm.

6/13/2017 – WOD

Strength
Split Jerk (use rack) – 3 reps every 2 min for 10 min @ 80-85%
—5 sets. Pause at the bottom of dip for all 3 reps

Conditioning
3 Rounds For Time
8 Dball Over Shoulder 150/100#
2 Rope Climbs 20ft
800m Run

WOD Notes: TD = 14-20 min. RC scale = climb to 15/12ft or 1 lap sled pull with arms only + 3 up/downs. You may share the 50# slam ball or 70# sandbag with someone else if 80# dball is too heavy.

Assistance
a) Snatch Grip Romanian Deadlifts – 4×8 @ 115% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Seated DB Presses – 4×8 (heavier than last wk)
c) GHD Sit-ups – 4×10 (5 sec tempo down + 5 sec hold at top)

6/12/2017 – WOD

Strength
Back Squat – 6×3 @ 87%
—5 sec count down + 1 sec pause in bottom

Conditioning
100 Bar Facing Burpees For Time (17 min cap)
*Do 6 Front Rack Lunges 175/115# at the top of every min

WOD Notes: TD = 10-16 min. The WOD starts with 6 lunges. You may do reverse lunges if you want. Use about 55% of 1RM FS (should feel moderately heavy). Averaging 6 burpees each min will get you under the time cap including the lunges.

Assistance
a) Accumulate 40 Pull-ups (C2B – close grip supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)

“Royal Ruckus” Comp from last wkend!

6/11/2017

Open Gym: 2pm-5pm

6/10/2017 – WOD

Conditioning
Complete For Time With a Partner
400m Partner Sled Drag 135/90#
100 C2B Pull-ups
80 Push Jerks 185/125#
60 Squat Cleans 185/125#
400m Partner Sled Drag 135/90#

WOD Notes: TD = 20-30 min. You may break up the reps anyway you want. I’d recommend switching every 5 reps on PU & jerks. Use about 60% of clean/jerk max. It should feel moderately heavy. You should switch every rep on the sq cleans. Yes, you may kip the PU. C2B scale = chin over bar. If you can’t do an unassisted PU you can do 50 ring rows + 50 banded pull-ups. The sled drag is together!

Assistance
Sandbag Hold (front) – 3 sets ME 2oo/125#

6/9/2017 – WOD

Strength
Back Squat – 5×5 @ 85% (increase from Monday)
—5 sec count down + 1 sec pause in bottom

Conditioning
Make-up/Skill Day!

Assistance
a) Barbell Bent Over Rows – 4×8 (heavy)
b) 4x100ft DB Single Arm OH Carry (each arm) – heavy
c) L-Sit or Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets

6/8/2017 – WOD

Strength
3 Position snatch – Floor + Below knee + Above knee
—1 set every 2 min @ 70-85% for 5 sets. Goal is to hit all 5 sets with no fails.

Conditioning
3 Rounds For Time
3 (3 Hang Sq Snatch + 3 OHS) 135/95#
10 Ring Muscle-ups (sub: 12 GI Janes)
600m Run

WOD Notes: TD = 14-20 min. If mobility is limited, you may do 3 sets of 3 hang pwr snatch + 3 front squats. Scale the # of MU to 5-6 reps or get as many as you can in 2 min. If you can’t do an unassisted pull-up you will do 12 burpees + 12 ring rows.

Assistance
a) Bench Press (close-grip) – 5×5 (70%)
—Tempo 5 sec count down, Pause 1 sec, explode up
b) GHD Hip Extensions (weighted) – 4×6 (light)
—Use barbell behind neck. Hold top of each rep for 5 sec & lower to bottom slow

6/7/2017 – WOD

Strength
Clean (full) + 3 Split Jerks – 1 set every 2 minutes for 10 minutes
—6 sets. Start @ 70% of CnJ & work up to a heavy complex.

Conditioning
40-30-20 Reps of;
T2B
KB Swings 70/53#
Row (cals)

WOD Notes: TD = 11-18 min. Today is all grip (even the assistance work), so keep your sets small if you’re tackling this WOD Rx’d. You may scale the WOD by doing 9 rounds of 10/10/10, since the WOD has 90 total reps for each movement. Doing the WOD this way will allow you to keep moving consistently with minimal rest.

Assistance
a) Ring Rows – 4×8 (pause at the top for 1 sec)
—Advanced: elevate feet on a box.
b) One Arm Farmers Carry (use farmers handle + straps) – 4x60ft (each arm)
—Use 35-40% of DL for one arm.

6/6/2017 – WOD

Strength
Deadlift – 1×5 @ 70%, 1×2 @ 80%, 1×1 @ 85%, 1×1 @ 90%+
—Work up to a heavy single & maintain neutral spine as long as possible

Conditioning
Complete 12 rounds for time with a partner
10 Burpee Box Jump Overs 30/24″ (regional standard)
25/20 Cal AD Bike

WOD Notes: TD = 1:15-2/round (16-24 min total). This WOD is relay/interval style where each round is 100% ALL OUT! Partner A works, while partner B rests. You may put hands on box to assist getting over. Assault Bike = 15/10 cal. If there aren’t enough bikes, you may alternate with another team with a rower (20/15 cals).

Assistance
a) Snatch Grip Romanian Deadlifts – 4×10 @ 110% of 1RM Snatch
—Use straps. First rep starts at the top of the DL.
b) Seated DB Presses – 4×10 (heavy)
c) GHD Sit-up (hold) – Accumulate 3 minutes
—Advanced: hold weight on upper chest

Lots of PR Deadlifts!