Category Archives: WOD

8/29/2024 – WOD

Strength
a) Back Squat – 5×3 (pause each rep) @ 80% 
b) DB Bent-over Rows – 5×8 (each arm) – slow eccentric
—Superset a/b every 4 minutes. 

Conditioning
12 Min AMRAP Ladder
2 Hang Snatches 95/65#  (RX+ = 115/75#)
2 Thrusters 95/65#            (RX+ = 115/75#)
4 Hang Snatches 95/65# 
4 Thrusters 95/65#         
6 Hang Snatches 95/65# 
6 Thrusters 95/65#            
***10/9 Cal Ski to start each round. Continue with the pattern until 12 minutes is up.

WOD Notes: Goal is to get to the 7th round (14/14). Barbell weight should be light to where you can go unbroken until the round of 10ish. You can drop the bar in between movements or move hands in quickly as you transition into the Thrusters without dropping the bar (which is sketchy). Reset monitors after each round.

Assistance
a) L-Sit/Tuck (parallettes) – 6×30 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 5×10

8/28/2024 – WOD

Strength
a) Deadlift (Hex or Bar) – 5×3 (3″ Deficit) @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
—Superset a/b every 3:30. You may touch n go gently for part a. Stand on 4 mats or 45# plate.

Conditioning
4 RFT – “2024 Masters CF Games WOD #1”
600m Run
5 deadlifts 255/180#
600m Run 
10 deadlifts 255/180#
600m Run
15 deadlifts 255/180#
600m Run
20 deadlifts 255/180#

WOD Notes: There is an 18 min cap for this event, so the goal is to try and get under that. Weights: 45-54 = 245/165#, 55-59 = 225/155#, 60-64 = 195/135#, 65+ = 175/115#. Sub 1500m bike for the 600m Run.

Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 5×25 (rest 60 sec between)

8/27/2024 – WOD

Strength
a) Power Clean – 5×5 @ 75-80%, 2×1 @ 90%+
b) DB Bench Press – 5×8 
—Superset a/b every 3:30. The 2 singles will be at the end after the 5th set of DB BP.

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
24 GI Janes
2 (100 Yard Farmers Carry 100/70# DB’s)

WOD Notes: Goal is 4 rds. Partner A will do 12 GI Janes while Partner B does the 100 Yard FC. Try to go heavy on the FC to where you almost have to drop the DB’s or KB’s! You will switch after that & just do each movement once. Pick a bar above your reach if you can do a strict Pu.

Assistance
a) DB Bicep Curls (Incline bench) – 4×12
b) AB Rollouts (empty barbell) – 3×20 (rest as needed)

8/26/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) Strict Pull-ups – 5×10 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary

Conditioning
5 RFT
10 DB Hang Curls 60/40#
15 T2B
10 DB Push Press 60/40#
18/15 Cal Assault Bike

WOD Notes: Goal is 15-19 minutes. DB HC/PP should be unbroken, but challenging. T2B sub = T2R, GHD SU, Weighted SU, or V-ups.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 sec)

8/24/2024 – WOD

Conditioning
For Time w/ Partner
50 Power Snatches 135/95#
300 Double Unders
150 Burpees (no jump)
300 Double Unders
30 Power Snatches 165/110#
***10 Prowler Push Laps (heavy) at some point during the WOD

WOD Notes: Goal is sub 30 minutes. PS = 65/75% of power snatch (quick singles for the first weight, slow singles for 2nd). DU sub = jumping jacks or 2x feet on versa climber. 

8/22/2024 – WOD

Strength
a) Back Squat – 5×4 (pause each rep) @ 75% 
b) DB Bent-over Rows – 5×10 (each arm) – slow eccentric
—Superset a/b every 4 minutes. 

Conditioning
Every 4 Min x 5 Sets
25/20 Cal Row
20 Wall Balls 30/20# to 10/9ft
1 Rope Climb 20ft

WOD Notes: Goal is to have 45-60 sec rest each round. WB should be done in 1-2 sets. Try to climb 20ft since this will be a lower intensity/active recovery WOD.

Assistance
a) L-Sit/Tuck (parallettes) – 8×25 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 4×12

8/21/2024 – WOD

Strength
a) Deadlift (Hex or Bar) – 5×5 (3″ Deficit) @ 75-80%
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset a/b every 3:30. You may touch n go gently for part a. Stand on 4 mats or 45# plate.

Conditioning
4 RFT
400m Run
20 T2B
10 Push Jerks 185/125# (65%)

WOD Notes: Goal is 13-17 minutes. T2B sub = 10 T2B + 10 V-ups or 20 GHD SU / Weighted SU. PJ should be unbroken but feel challenging each rd.

Assistance
a) DB Lateral Raises – 4×12 (slow eccentric)
b) GHD Sit-ups – 4×30 (rest 60 sec between)

8/20/2024 – WOD

Strength
a) Power Clean – 5×3 @ 75-80%, 3×1 @ 80%+ (work up to a heavy single)
b) Dips (ring/bar) – 5×8-10 reps (advanced = weighted, novice = banded)
—Superset a/b every 1:15. Pattern = a/a/b x 4 sets. There will be an extra set of part (b) at the end & you may do an extra single on the cleans at the end if you want. 

Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
4 Power Cleans @ 75%
6 Box Jump Overs 30/24″
8/7 Cal Ski (sprint!)

WOD Notes: Goal is to get under the 20 min Cap! Partner A will complete 1 round, while Partner B rests, then you will switch. Continue that pattern for 20 rounds. You must sprint the ski every round & have quick transitions! The box is supposed to be higher, but if you can’t move through the 6 reps fast, choose a lower box than prescribed. PC should be quick singles. 

Assistance
a) DB Bicep Curls (Incline bench) – 5×10
b) AB Rollouts (empty barbell) – 5×12 (rest as needed)

8/19/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) Strict Pull-ups – 5×8 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary

Conditioning
3 RFT
30/24 Cal Assault Bike
7 Wall Walks  (RX+ = 10)
150m Sandbag Carry (shoulder) 150/115#

WOD Notes: Goal is 15-19 minutes. WW sub = 5 WW, 60-70 Shoulder Taps, or 20 burpees. Sandbag should be heavy & position it behind the head if possible. You will carry it to the “Evoqua” Sign and back.

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 sec)

8/17/2024 – WOD

Conditioning
3 RFT w/ Partner
40 DB Cleans (2 arm) 70/50#
60 Deficit Push-ups (hands on DB)
40 DB Snatches (2 arm) 50/35#
250m Sled Drag 180/135#

WOD Notes: Goal is sub 40 minutes. Use 2 different weights for the DB movements. You will do the push-ups at the same time.