Category Archives: WOD

5/10/2022 – WOD

Strength
a) RDL – 5×5 @ 75-77%
b) Parallette Push-ups – 5×15-20 (advanced = Weighted less reps)
—Superset a/b every 3 minutes. First rep starts from top of DL

Conditioning
4 RFT
10 (DB Clean + DB Hang Clean) 50/35#  (RX+ = 60/40#)
15 T2B  (RX+ = 20)
400m Run

WOD Notes: Goal is 12-16 minutes. You should be able to run somewhat fast each round since the T2B or sit-ups should let HR drop a little. Try to go unbroken or break up DB complex once. T2B sub = T2R or weighted su/leg raises. Grip will also be taxed if you’re doing T2B.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks – 5 Sets
b) DB Skull Crushers – 4×8 (5 sec eccentric)

REMINDER: Tues 5/10: Jim’s Sports Massage will be at Rage from 4-7pm. Sign-up on the class sign-up sheet at the bottom tab. $25/20 minutes.

5/9/2022 – WOD

Strength
a) 2 Front Squats + 3 Back Squats – 5 Sets @ 85-87% of FS
b) Straight Arm Pulldown (pulley) – 4×10
—Superset a/b every 3 min. After 2 FS, rack it & immediately go into your 3 BS.

Conditioning
1-10 Reps of: 
Thrusters 115/75#  (RX+ = 135/95#)
GI Janes

WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round and should be a challenge by round 8. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×10 (heavier than last wk – 3 sec eccentric)

REMINDER: Tues 5/10: Jim’s Sports Massage will be at Rage from 4-7pm. Sign-up on the class sign-up sheet at the bottom tab. $25/20 minutes.

5/7/2022 – WOD

Conditioning “40 Min Cap”
For Time w/ Partner
100/80 Cal Ski
80 Deadlift 245/165# 
100/80 Cal Ski
40 (Sq Clean + 2 Lunges + Jerk) 155/105# 
100/80 Cal Ski
60 Power Snatches 135/95#

WOD Notes: Goal is to get under 40 min cap. DL = 50%, 2nd BB = 55% of CnJ, PS = 65% of PS. You may break up the work as needed with a partner.

5/5/2022 – WOD

Strength
Snatch – 6×4
—4 Reps every 1:45 @ 70-75%. Squat 2 if you have the mobility.

Conditioning
5 RFT
8 Strict Pull-ups (RX+ = C2B or 6 Bar MU)
10 Front Rack Box Step-ups 20″ 115/75#
18/15 Cal Row

WOD Notes: Goal is 12-15 min. PU sub = max pu w/o band then remaining reps with a band. Step-ups should be challenging for 10 reps. Pace the row each round. This WOD isn’t meant to be super taxing, so move with quality & not worry about going super fast.

Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 seconds
b) Lateral/Front DB Raises – 4×12 each

5/4/2022 – WOD

Strength
a) 2 Push Press + 4 Push Jerks – 5 Sets @ 85-90% of PP
b) Banded Hamstring Curl Sliders – 4×12 (pause each rep)
—1 Set every 3 minutes. Lay on back, hips up, arms on ground for HCS.

Conditioning
12 RFT w/ Partner (interval style)
6 Hang Power Clean @ 70-75%
8 DB Shoulder Press (heavy)
12/10 Cal Assault Bike

WOD Notes: Goal is to finish each rd in 1:15-1:45. Partner A completes one full round while Partner B rests. Increase weight every 2 rds. M: 175/195/215#. F: 115/125/135#. DB Shoulder press should be challenging for 8 reps! You shouldn’t be able to do 5+ more reps if you could! Sprint the Bike!!!

Assistance
a) GHD Sit-ups or Weighted SU – 4×25 (rest 90 sec between)
b) Reverse Flies (incline bench) – 4×15

5/3/2022 – WOD

Strength
a) RDL – 5×6 @ 67-70%
b) Deficit Push-ups (3″) – 5×15-20 (advanced = Weighted)
—Superset a/b every 3 minutes. First rep starts from top of DL

Conditioning
3 RFT
12 Dball Over Shoulder 150/100#
24 Burpees (no jump)
120 Double Unders

WOD Notes: Goal is 12-16 min. DOS should take between 1-1:30/rd. You don’t have to jump on the burpees, but try to finish each rep with feet under your shoulders. DU sub = 50-75 DU, 240ft versa, or 150 singles.

Assistance
a) One Arm Farmers Carry – 3×100 yards (each arm)
b) BB Skull Crushers – 4×10 (heavy)

5/2/2022 – WOD

Strength
a) 2 Front Squats + 4 Back Squats – 5 Sets @ 80-85% of FS
b) Pull-over (Barbell) – 4×10
—Superset a/b every 3 min. After 2 FS, rack it & immediately go into your 4 BS.

Conditioning
4 RFT
125m Backwards Sled Drag 100/60#
2 Rope Climbs 15ft  (RX+ = 1 20ft + 1 15ft Legless)
25 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 13-17 min. Sled Drag is the tree before the Cantel Sign. RC sub = climb 10-12ft, 4 up/downs (stay in plank position), or 15 ring rows. WB should be done in 1-2 sets (shouldn’t take you 3!). 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×12 (2 Sec eccentric)

4/30/2022 – WOD

Conditioning “You will finish & not be saved by the clock”
For Time w/ Partner
400m Sled Drag 145/115#
10 Rounds
10 (Push Press + Thruster) 135/95#
16 C2B Pull-ups (RX+ = 10-12 C2B or 8-10 Muscle-ups)
20/16 Cal Assault Bike
Then:
400m Sled Drag 145/115#

WOD Notes: Goal is sub 40 minutes. Try to pick a sled weight that you can alternate between run/walk frequently & should take no more than 4 minutes/400m. C2B sub = chin over bar or banded pull-ups. BB complex should be challenging for 5 reps in a row. 

4/28/2022 – WOD

Strength
5 Cleans Every 2 minutes x 5 Sets @ 75-80%
—3 Power + 2 Squat

Conditioning
3 RFT – AGOQ WOD #5
50/40 Cal Row
15 HSPU or 5 Wall Walks
50 Double Unders

WOD Notes: Goal is 10-14 minutes. WW sub = 3/rd or 40 shoulder taps. DU sub = 25 DU or 75 singles. 

Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 minutes 
b) Seated DB Bicep Curls – 4×12

4/27/2022 – WOD

Strength
3 Push Press + 4 Push Jerks – 5 Sets @ 82-87% of PP
—1 Set every 2:30

Conditioning
For time – AGOQ WOD #2
50 overhead squats 95/65#
40 bar-facing burpees
40 back-rack walking lunges 95/65#
30 bar-facing burpees
30 cleans 95/65#
20 bar-facing burpees
20 single-leg squats
10 muscle-ups
Time cap: 20 minutes

WOD Notes: Goal is to get under 20 min cap. Barbell should be super light to where you can do the OHS/lunges in 2-3 sets max & should be able to touch n go a bunch of the cleans. MU sub = 10 GI Janes.

Assistance
a) DB Lateral/Front Raises – 4×12 each
b) GHD Sit-ups – 4×20 Weighted