Category Archives: WOD

3/15/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×4 @ 80%+
b) One Arm DB Bent-over Rows (use bench) – 5×8 each arm
—Superset a/b every 3:30. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
27-21-15-9 Reps of:
DB Thrusters 45/30#
T2B
Cal Row (w = 24-18-12-7)

WOD Notes: Goal is 10-14 min. DB thrusters should be done in 2-3 sets max for the rd of 27/21. The round of 15/9 shoot for unbroken especially rd of 9. 

Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Side Plank (weighted) – 6×1 min (3 right + 3 left)
—rest 1 minute after every 2 sets

3/14/2022 – WOD

Strength
2 Cleans + 2 Jerks – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end. You may drop the first clean or touch n go.

Conditioning
5 Rounds (interval style)
1 Rope Climb 15ft  (RX+ = 20ft)
6 Hang Clean n Jerk (increase rd 3 & 5)
1 Rope Climb 15ft  (RX+ = 20ft)
12 Bar Facing Burpees
—Rest 1 min between rds

WOD Notes: Goal is 2-2:30/rd. RC sub = 2 heavy pulleys, 5 Strict PU, or 7 Ring Rows. M: 135/165/195#, F: 95/115/125#. You should be able to go unbroken rd 1-4, but maybe have to break up last rd. Try to push the BFB, since you have 1 min of rest, which will go fast especially on rounds that you have to change weights. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Standing DB Alternating Press – 4×20 (wait to bring DB down before you press with other arm)

3/12/2022 – WOD

Conditioning “40 Min Cap”
300/240 Cal Assault Bike For Time w/ Partner
*Starting at 0:00, do 50 Power Snatches 155/105#
*At 10:00 Mark, do 80 Front Rack Lunges 155/105#
*At 20:00 Mark, do 80 BB Bicep Curls 85/45# + 80 DB Skull Crushers 35/15#
*Once you’re finished lunges, you will have remaining time to finish the bike.

WOD Notes: Goal is to have 5+ min to bike first rd, 4+min the 2nd rd, & 15 min+ to finish at the end. Snatches should be quick singles back and forth. Partner A works on bicep curls, while partner B works on DB skull crushers. Take your time on this part and do the reps as strict as possible (should take around 6 min). FRL should be done in sets of 10 & start to feel challenging by the 3rd set. 

3/10/2022 – WOD

Strength
Snatch – 6×3 @ 70%-80%
—1 Set Every 1:30. Squat is preferred if you have mobility.

Conditioning
For Time
42 Wall Balls 20/14# to 10/9ft
21 C2B Pull-ups
30 Wall Balls 
15 C2B Pull-ups
18 Wall Balls 
9 C2B Pull-ups
***15 Laps Dball/Bag Carry (shoulder) 125/80# after each rd of Pull-ups, 400m Run, 300ft versa, or 25/20 Cal Assault Bike (we’re biking sat FYI). 

WOD Notes: One lap = 6 mats. Don’t worry about your times today, just move for quality. C2B sub = chin over bar, banded pu, or ring rows. No scaling reps. 

Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each

3/9/2022 – WOD

Strength
a) Deadlift – 5×5 @ 75%+
b) DB Bench Press – 5×7 (heavy)
—No touch n go on DL & no pause on the way down like last week.

Conditioning “15 Min Cap”
150/120 Cal Row For Time
***Every 1:30 starting at 0:00 do:
ODD Rd = 8 Burpees
EVEN Rd = 5 Dball over Shoulder 150/100#

WOD Notes: Goal is to try to finish in under 15 minutes, which won’t be an easy task. Score will be total cals if you don’t finish. You should have at least a minute to row each set.

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) GHD Sit-ups – 6×15 (weighted)

3/8/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×5 @ 70-75%
b) One Arm High Rows (Pulley) – 5×8 (each arm)
—Superset a/b every 3:30. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
For Time
250m Sled Drag (125m forwards + 125m backwards) 100/70#
50 DB Hang Curls 50/35#
80/65 Cal Ski   (RX+ = 100/80)
30 DB Hang Snatches 50/35#
250m Sled Drag (125m forwards + 125m backwards) 100/70#

WOD Notes: Goal is 17-21 minutes. You should be able to jog slow/walk fast on the sled drag (take 2:30-3 min max). DB hang curls/snatches (2 arms) should be done in sets of 10. DB work should take no more than 3 minutes. Ski should take no more than 6 minutes. 

Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Tabata Hollow Rocks – 10 Rounds

3/7/2022 – WOD

Strength
Hang Clean + Clean + 2 FS + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end. Should be a little heavier than last wk even though its 1 extra FS.

Conditioning
3 RFT
15 Power Clean 165/105#  (RX+ = 185/125#)
25 T2B
15 Push Jerks 165/105#
100 Double Unders

WOD Notes: Goal is 14-17 min. PC/PJ = 60%. It should be quick singles on the PC & take about 60-70 secs. PJ should be done in 1-2 sets. DU sub = 40-60 DU (take 60-75 sec), 50 JJ + 50 MT Climbers, or 200ft versa. T2B sub = T2R or a combo of T2B & Weighted SU/LR. No scaling reps.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Standing DB Press – 5×8 (control eccentric)

REMINDER: Tues 3/8 – Jim Earley’s Sports Massage will be there from 4-8pm. There are still a few spots left. Sign-up through the class sign-up sheet. 

3/5/2022 – WOD

Conditioning
10 RFT w/ Partner
16 C2B Pull-ups  (RX+ = 8 Bar MU)
20 Thrusters (RD 1-5: 95/65#, RD 6-10: 135/95#)
24/20 Cal Ski

WOD Notes: Goal is sub 30 min. This a true partner WOD, where the entire thing is “you go, I go”. You may break up that work as needed, but try to split everything in half if possible. 

3/3/2022 – WOD

Strength
Snatch: Hip + Above Knee + Below Knee: 1 Set Every 1:45 x 6 Sets
—Start @ 70% & work up to 85% (or heavy complex)

Conditioning
6 Rounds (interval style)
10 Back Rack Box Step-ups (increase by rd) to 20″
3 Wall Walks  (RX+ = 50ft HS Walk)
50 Double Unders or 100ft Versa Climber or 12/9 Cal Ski
—Rest 1 min between rounds

WOD Notes: If you’re not coming Saturday you can sub DU for the ski if you want. Goal is to complete each round in less than 1:30. Barbell weight = m: 95/115/135/135/155, f: 65/75/95/95/105. WW sub = 1.5 revolution around box on hands in pike position. 

Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each

3/2/2022 – WOD

Strength
a) Deadlift (pause at knee on way down) – 5×6 @ 70%
b) DB Bench Press – 2×10, 2×8, 2×6 (Pause every rep)
—No touch n go on DL. Pull the bar through upper shin on pause. Increase weights on BP & start w/ BP.

Conditioning
For Time
30 Devil Press 45/30#
1200m Sled Drag/Run Combo 90/45#
30 Devil Press 45/30#

WOD Notes: Goal is 13-17 min. 30 DP should take 3-5 min max. 1200m should be 5-7 min. 1200m = 100m Backwards Drag + 100m Forwards Drag + 800m Run + 100m Forwards Drag + 100m Backwards Drag. 

Assistance
a) Tricep Pushdowns (pulley) – 5×10
b) GHD Sit-ups – 8×10 (weighted)