Category Archives: WOD

6/22/2022 – WOD

Strength
a) 4 Shoulder Press + 4 Push Press – 5 Sets @ 80%+ of both 
b) Ring Rows – 5×8 (pause at top of each rep)
—Superset a/b every 3 minutes. After your 4 presses, your partner will immediately load more weight on bar to do your 4 PP right away.

Conditioning
10 RFT
3 (1 Front Squat + 1 Thruster)  (M: 155/175#) (F: 105/115#)
6 C2B Pull-ups  (RX+ = 8 C2B or 3-4 Bar MU)
150m Run

WOD Notes: Goal is 14-18 min. Rd 1-5 = the ligher weight & Rd 6-10 = heavier weight. Barbell should feel heavier than normal for thrusters. Reason for this complex is to get some moderately heavy squat volume in since we haven’t squatted this wk & still get some thrusters in but not tax the overhead since there a bunch in the strength. C2B sub = chin over bar or banded pu.

Assistance
a) DB Lateral/Front Raises – 3×15 each
b) GHD Sit-ups – 5×15 (weighted)

6/21/2022 – WOD

Strength
a) Hex Bar DL or Sumo DL – 2×5@75%, 2×4@80%, 1×3@85%, 1×2@90%+
b) DB Skull Crushers – 5×8 (heavy)
c) Hollow Hold – 5×30-45 Sec
—Superset a/b/c every 4 minutes

Conditioning “18 Min Cap”
50 Power Cleans For Time @ 60/70/75%
***Every 1:45, starting at 0:00,
ODD Rds = 60 Double Unders
EVEN Rds = 3 Wall Walks  (RX+ = 4 WW or 50ft HSW)

WOD Notes: You should be able to have about a minute each round to get as many power cleans. You will do 5 rds of each at the most. You will change weights after the 20th & 40th rep (3 separate weights). DU sub = 100 singles, 120ft versa, or 30 Jumping jacks. WW sub = 2 or 1.5 laps around box.

Assistance
a) Glute Ham Raises or Hamstring Sliders – 4×10 
b) One Arm Farmers Hold (KB or DB) – 2×60 sec each side (heavy)

6/20/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg – 6R + 6L – heavier than last wk)
b) DB Pull-over – 5×10 (heavy – use 1 DB)
c) Seated DB Bicep Curls – 5×10 (2 sec eccentric)
—Superset a/b/c every 4 min. Elevate rear foot on bench for SS (use about 3ft lengths from bench). It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.

Conditioning
5 RFT
15 (Burpee + T2B)
20/16 Cal Assault Bike

WOD Notes: Goal is 13-17 min. Each burpee & T2B = 1 rep. If you can’t do a T2B you can pull your knees as high as you can. Both movements should take between 60-90 sec/rd & you’ll spend about the same amount of time on both.

Assistance
a) Weighted Plank: 10 Sets – 30 sec on / 30 sec off
b) TKE (use heavy band) – 3×25 each leg

6/18/2022 – WOD

Conditioning “35 min cap”
3 RFT w/ Partner
800m Run
8 Rope Climbs 15ft  (RX+ = 20ft)
30 Squat Cleans (m: 135/165/195#) (f: 95/105/125#)

WOD Notes: Goal is to get under 35 min cap. Weights are 45/55/65% by rd. You may break up the work anyway you’d like but try to do even amount of reps. RC sub = 2x pulleys, 5 RR/RC, 2x up/downs. or 5 strict pu/rc. 

6/16/2022 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor: 5 Sets
—1 Set every 2 minutes. Stay between 70-80%

Conditioning
18 Min AMRAP
20/16 Cal Row
15 T2B
5 Hang Snatch + 10 OHS 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is 5+ rds. T2B sub = T2R, weighted su/LR. No scaling reps. You may front squat if your OH mobility is limited. 

Assistance
a) DB Reverse Flies – 4×15
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

6/15/2022 – WOD

Strength
a) 5 Shoulder Press + 5 Push Press – 5 Sets @ 80% of both
b) Inverted Rows (BB in rack) – 5×8
—Superset a/b every 3 minutes. After your 5 presses, your partner will immediately load more weight on bar to do your 5 PP right away. Inverted rows – you may elevate feet on bench or put weight on your chest to add difficulty.

Conditioning
For Time
60 Burpees (to target) 
400m Sled Drag 100/70#  (RX+ = 125/90#)
75/60 Cal Ski

WOD Notes: Goal is 12-17 minutes. Choose bar just above your reach if possible. Sled Drag should feel moderately heavy. Choose a weight to where you can get into a rhythm of run/walk every 15-20 seconds. Wear a belt around the hips to help isolate the glutes & take a load of the low back. 

Assistance
a) DB Lateral/Front Raises – 4×10 each
b) GHD Sit-ups – 8×10

6/14/2022 – WOD

Strength
a) Hex Bar DL or Sumo DL – 5×3 @ 75-80%
b) Tricep Push-down (pulley) – 5×8 (heavy)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes

Conditioning
12 Min AMRAP
70 Double Unders
12 Deadlifts 275/185# (60%)
12 C2B Pull-ups  (RX+ = 6-8 Bar MU)

WOD Notes: Goal is 4+ rds. DL should be at least 3-4 at a time or very quick singles if you choose to do that. C2B sub = chin over bar, banded pu, or 15-18 RR. 

Assistance
a) Glute Ham Raises – 4×10
b) Pallaf Presses – 3×30 sec each side

6/13/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg – 6R + 6L)
b) Straight Arm Lat Pulldown (pulley – control eccentric) – 5×8
—Superset a/b every 3 minutes. Elevate rear foot on bench for Split Squats. It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.

Conditioning
12 RFT w/ a Partner (interval)
6 Hang Power Clean @ 65/70/75% every 2 rds
8 DB Bench Press (heavy)
12/10 Cal Assault Bike

WOD Notes: Goal is sub 1:30 each round!! Each athlete does 6 rounds. HPC should feel challenging rounds 5/6 on the heavy bar. DB BP should feel very heavy for 8 reps! You shouldn’t have been able to do another 5-6 reps if you could’ve! Sprint the bike!!!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×12

6/11/2022 – WOD

Conditioning “40 Min Cap”
3 RFT w/ Partner
100/80 Cal Row
10 (2 Wall Walks + 6 Box Jump Overs 30/24″)
30 Dball Over Shoulder 150/100#

WOD Notes: Goal is to finish under the 40 min cap which is definitely doable! You may break up the work as needed. Partner A will WW, while Partner B does their 6 High BJO. You will then switch. You will each do 5 rounds of both WW & BJO. 

6/9/2022 – WOD

Strength
Snatch – 10×2
—2 Reps every min @ 70-80%. Squat if you have mobility

Conditioning “14 Min Cap”
10 RFT
1 Rope Climb 20ft
8 T2B
3 (Front Squat + Thruster) 115/75#  (RX+ = 135/95#)

WOD Notes: Goal is to finish under 14 min cap!!!! You need to be fast with your transitions! RC sub = climb 12-15ft, 5 strict pu, or 8 RR. T2B sub = T2R or weighted su/leg raises. BB should feel fairly light to where you can keep moving!

Assistance
a) Lateral/Front Raises – 3×12 each
b) GHD Sit-ups – 5×20