Category Archives: WOD

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!

3/23/2023 – WOD

Strength
a) Halting Snatch + Full Snatch – 1 Set every 75 Sec x 12 Sets. Start @ 60% & work up to heavy complex
b) Supinated Grip Pendlay Rows – 4×10 (heavier than last wk)
—Halting Snatch = Pause at knee for a sec (keep lats/back tight). You may stay light on all sets & work technique if necessary. Do all of part (a) before moving on to part (b).

Conditioning (Time Cap = 15 min)
For Time
100 Laps Sandbag Shuttle Carry (shoulder) 125/90#
***Every 3 minutes, starting at 0:00 do 15 Burpees to Target  (RX+ = 20)

WOD Notes: Goal is to to get under the 15 min cap. 1 Lap = 5 mats. Try to shoot for 15-20 laps/rd. Burpees should take 60-75 sec max. 

Assistance
a) L-Sit/Tuck (pegboard): 6×30 Sec (rest as needed)
b) Tibialis Raises – 4×12

3/22/2023 – WOD

Strength
a) Jerk (rack) – 5×5 @ 75-80% (build to heavy set)
b) GHR Raises (GHD) or Hamstring Sliders – 4×12
—Superset a/b every 3 minutes. You can just work the eccentric part of GHR, if you can’t do the concentric part.

Conditioning
10-1 Reps of:
Thrusters 115/75#  (RX+ = 135/95#)
C2B Pull-ups
***40 Double Unders after each rd

WOD Notes: Goal is sub 12 minutes. Thrusters should be unbroken every rd & break up pull-ups as needed. You may sub chin over bar or banded/pulley pull-ups but make them challenging for each rep range. DU sub = 20-25/rd, 50 singles, or 80ft versa climber (but that’s a lot of walking back and forth.)

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

3/21/2023 – WOD

Strength
a) Power Clean + Hang Power Clean: 1 Set EMOM x 5, 1 Set Every 90 Sec x 5
b) RDL – 3×10 @ 65%+ (use straps)
—Start @ 70% & work up to a heavy complex by the end. If you want to just do a heavy single power clean once you’ve reached your max for the complex you can do that. Try to go right into part (b) after you finish part (a). 

Conditioning
10 RFT
4 Power Clean 185/125#  (RX+ = 205/135#)
8 DB Bench Press (heavy)
12/10 Cal Assault Bike

WOD Notes: Goal is sub 20 minutes. You should have to take a few extra sec after the cleans before you start DB BP. They should be unbroken, but really feel challenging by the 7-8th set. PC = 70% (quick singles but should feel somewhat challenging). You may leave monitors running so that you don’t have to worry about counting your rds.

Assistance
a) Hollow Hold: Tabata 10 Rounds
b) DB Reverse Flies – 4×12 (pause + slow eccentric)