Category Archives: WOD

4/6/2023 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 8 Sets
—One Set Every 90 Sec x 4, One Set Every 2 minutes x 4. Start light @ 65% & work your way up to a heavy complex.

Conditioning – “2023 Age Group Quarterfinal WOD #4″
27-21-15-9 reps for time of:
Row calories
Thrusters 95/65#

Teenagers 14-17, Masters 55+
♀ 45-lb thrusters
♂ 65-lb thrusters

WOD Notes: Goal is to get under the 15 min time cap. You should be able to do the thrusters in 3 sets or less each rd. Girls will row the same amount of calories. 

Assistance
a) L-Sit/Tuck (parallettes) Tap over a KB – 5×20
b) Barbell Bicep Curls (use hips on concentric & lower bar slowly down) – 4×8 (heavier than normal)
c) Tibialis Raises – 4×15

4/5/2023 – WOD

Strength
3 Position Clean + 2 Jerks – Hang + Low Hang + Floor + 2 Jerks – 6 Sets
—1 Set every 90 Sec x 3, 1 Set every 2 min x 3. Start @ 70% & work up to a heavy set. You should squat at least one of them.

Conditioning
10 Min AMRAP – “2023 Age Group Quarterfinal WOD #2A
6 Chest-to-wall HSPU
9 GHD Sit-ups 
12 Box Jumps 30/24″
—-Alternate WOD:
10 Min AMRAP
3 Wall Walks
6 Power Cleans 185/125# or 9 GHD Sit-ups
9 Box Jump Overs 30/24″
Masters 55+ 
♀ Strict handstand push-ups to a 2-inch riser, 20-inch box 
♂ Strict handstand push-ups to a 2-inch riser, 24-inch box 

WOD Notes: Goal is 5+ rds. You may pick which WOD you want to do or a combination of both. PC should be around 65% of max (quick singles). You may scale the height of the box.

Assistance
a) DB Lateral Raises + Front Raises – 3×12 each
b) GHD Sit-ups – 8×10 (weighted + 20 Sec Hold) w/ partner – One person works while other rests

4/4/2023 – WOD

Strength
a) Bench Press – 1×5, 1×4, 1×3, 1×2, 2×1, 1xME @ 70% (8+reps) (each set should feel heavy!)
b) One Leg RDL – 4×8 (each leg)
—Superset a/b every 3 minutes. You may use KB or a barbell for the RDL. You can elevate back foot on 2 bumper plates to help w/ balance, but try to use front leg only. 

Conditioning “25 Min Cap”
For time – “2023 Age Group Quarterfinal WOD #3“
50 shuttle runs (50ft/rep) or 1000m Run
7 rope climbs 15ft
25 bench presses 185/125#
7 rope climbs 15ft
50 shuttle runs (50ft/rep) or 1000m Run 

Masters 55-64
♀ 95-lb bench presses, 12-foot rope climb 
♂ 135-lb bench presses, 12-foot rope climb 
Masters 65+ 
♀ 75-lb bench presses, 12-foot rope climb 
♂ 115-lb bench presses, 12-foot rope climb 

WOD Notes: Goal is to finish under the 25 min cap. You will bike 2400m or Versa 700ft if you don’t want to run. BP should be around 65% of your max. Should be able to do at least sets of 5. RC sub = climb to 12ft, 10 up/downs, or 14 Heavy pulleys. 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 8 Sets: 30 sec on / 30 sec off
b) Skull Crushers (barbell) – 2×10 (overload eccentric – heavy), 2×10 Normal

4/3/2023 – WOD

Strength “18 Min Clock”
a) Back Squat – 1×5, 1×4, 1×3, 2×2, 2×1 (heavy for all sets)
b) DB Pull-over – 5×8 (control eccentric + pause at the bottom)
—Superset a/b as needed. Start at 80% for 5 & increase each set.

Conditioning “2023 Age Group Quarterfinal WOD #1“
3 Rounds
2 x 25-ft dumbbell walking lunge (hang position) 
20 toes-to-bars 
—-Immediately followed by: 
2 Rounds
2 x 25-ft dumbbell walking lunge (rack position) 
15 chest-to-bar pull-ups 
—–Immediately followed by: 
2 x 25-ft dumbbell walking lunge (overhead position) 
10 bar muscle-ups 
♀ 2 x 35-lb dumbbells 
♂ 2 x 50-lb dumbbells 

WOD Notes: Goal is to finish under the 20 min cap. Scale weights as needed so that you can go unbroken on the lunges each set. T2B sub = T2R, incline bench leg raises, GHD SU, or SU (weighted). C2B sub = chin over bar, banded pu, or lat pulldowns (pulley). The sub for Bar MU at the end = 20 GI Janes. I will be programming the 2023 Age Group Qualifer WODs for the majority of this week.

Assistance
a) Weighted Plank (w/ sliders) – 10 Sets: 30 sec on / 30 sec off (move feet forward & back)
b) One Arm Row (pulley) – 4×12 (each arm – pause & slow eccentric)

4/1/2023 – WOD

Conditioning
30 Min AMRAP w/ Partner
60/50 Cal Assault Bike
4 (8 C2B Pull-ups + 30 Double Unders)   (RX+ = 10 C2B or 3-4 Bar MU, 40 DU)
20 Power Snatches (increase by rd) 

WOD Notes: Goal is 4+ rounds. (M = 135/155/165/185#, F = 95/105/115/125#). You should be able to touch n go a few reps of the snatches round 1, but then just do quick singles the rest of the WOD. C2B sub = chin over bar, banded PU, or lat pulldowns. Partner A will work on Pull-ups, while partner B does DU. Each person does the C2B/DU twice. 

3/30/2023 – WOD

Strength
a) Slow Pull Snatch + Full Snatch – 10 Sets @ 70-80%
—1 Set Every 1:15 x 5, 1 Set every 90 Sec x 5. Work up to heavy set at the end or drill technique.
b) Pendlay Rows (normal grip) – 3×12

Conditioning – “20 Min Cap”
For Time – 200/160 Cal Row
Every 4 Minutes, starting at 0:00, do:
6 Laps Heavy Farmers Carry (100/70#+)
6 Wall Walks (RX+ = 8 WW or 80ft HSW)

WOD Notes: Goal is to finish under 20 min cap. You need to avg 40/32 cals every 4 min to finish. You should have just over 2-2:30 to row each rd. 1 lap = 6 mats. Try to go heavy on the FC & use straps if you have to or hook grip. You can use KB/DB or the Farmers Handles. 

Assistance
a) L-Sit/Tuck (pegboard): 8×20 Sec (rest as needed)
b) Tibialis Raises – 4×15

3/29/2023 – WOD

Strength
a) Jerk (Rack) – 5×3 @ 80%+
b) GHR Raises (GHD) or Hamstring Sliders – 4×10
—Superset a/b every 3 minutes. You can just work the eccentric part of GHR, if you can’t do the concentric part.

Conditioning
12 RFT w/ Partner (interval style)
8 Front Squat (m: 135/155/175#) (f: 95/105/115#)
8 Push Press (same as FS)
16/14 Cal Ski

WOD Notes: Goal is under 2 minutes/rd. You will each do 6 rounds. Partner A will complete 1 round while partner B rests. Continue this pattern for 12 total rds. You will do a light weight for 2 rounds, a medium weight for 2 rounds & a heavy weight for the last 2 rds. SPRINT THE SKI!

Assistance
a) DB Lateral Raises + Front Raises – 3×10 each
b) GHD Sit-ups – 6×15 (weighted) w/ partner – One person works while other rests

3/28/2023 – WOD

Strength
a) Hang Power Clean + Power Clean – 1 Set EMOM x 5, 1 Set Every 90 Sec x 5
b) RDL – 3×8 @ 65%+ (use straps)
—Start @ 70% & work up to a heavy complex by the end. Try to go right into part (b) after you finish part (a). 

Conditioning
6 RFT
6 Dball/Bag Over Shoulder 150/115#
12 Burpees (no jump)
Run 250m

WOD Notes: Goal is 17-20 minutes. Bag/ball should feel heavier than normal.

Assistance
a) Skull Crushers – 2×10 (overload eccentric – heavy), 2×10 Normal
b) Hollow Rock – Tabata: 10 Rounds

3/27/2023 – WOD

Strength
a) Back Squat – 1×15, 1×10, 1×5, 1×3, 1×1
b) DB Pull-over – 5×10
—Superset a/b every 3:30. Shoot for 65/70/80/85/90% for the squats.

Conditioning
12 Min AMRAP
10 T2B
8 DB Hang Snatches (2) 50/35# 
10 Box Jump Overs 30/24″

WOD Notes: Goal is 7+ rds. T2B sub =  T2R or incline bench leg raises. You should be able to go unbroken on the DB Hang Snatches & feel somewhat challenging.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off (start really heavy – decrease each set)
b) One Arm Row (pulley) – 4×10 (each arm – pause & slow eccentric)

3/25/2023 – WOD

Conditioning
For Time w/ Partner
8 (6 Push Jerk + 6 Lunges) 145/105#
10 Rope Climbs 18ft
80/70 Cal Row
14 (4 Push Jerk + 4 Lunges) 175/115#
8 Rope Climbs 18ft
100/80 Cal Row
20 (2 Push Jerk + 2 Lunges) 205/135#
6 Rope Climbs 18ft
120/90 Cal Row

WOD Notes: Goal is sub 45 minutes. The BB complex should be unbroken for each rep (50/60/70%) of PJ by round. You may do a different weight for one of the movements if one is significantly weaker than the other. RC sub = 5 Strict PU/RC, 2 up/down/RC, or 8 RR/RC. 

REMINDER: Beer/Ski Mile Relay is today (Saturday) at 4pm. We will have it even if it’s raining & we’ll ski instead of run. Even if you weren’t on an Open Team you can still come over to hangout!