Category Archives: WOD

5/9/2023 – WOD

Strength “20 Min Clock”
a) Jerk (rack) – 5×5 @ 75%+ (build to heavy set of 5)
b) Hamstring Work – 4×12 (GHR or Sliders) 
c) Strict Press – 3×8 @ 75
—Superset a/b every 3:30. Do part (c) immediately after.

Conditioning “2023 Age Group Semi Final WOD #3”
2 Min AMRAP x 5
7 Deadlifts 185/135#
5 Power Cleans 185/135#
3 Jerks 185/135#
—1 min rest between rounds

WOD Notes: Goal is to average 2+ rounds every 2 minutes. Barbell weight should be around 60-65% of Jerk max. Score = total reps. 

Assistance
a) Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off (Advanced = weighted)
b) DB Reverse Flies – 4×15

5/8/2023 – WOD

Strength
a) Back Squat – 4×10 (pause reps 2,4,6,8,10) @ 65-70%
b) Face Pulls (rope pulley) – 4×10
—Superset a/b every 4 minutes. Stay between 65-70% for the squats. Pause for at least 1 sec.

Conditioning
3 RFT
15 Devil Press 50/35#
30/24 Cal Assault Bike

WOD Notes: Goal is 11-15 minutes. DP/Bike should take 1:30-2:15 each per rd. Choose weights that allow you to be able to do 1 rep every 6-10 secs even when fatigued.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Strict Pull-ups – 4-6 Reps EMOM x 10 Sets (advanced = C2B)

5/6/2023 – WOD

Conditioning
Every 7 Min x 5 Rounds w/ Partner
100 Yard Dball/Bag Carry (125/90#) + 250m Run
4 Rope Climbs 15ft  (RX+ = 20ft)
16 Clean n Jerk (increasing by rd)

WOD Notes: Goal is to be able to finish each 5 in under 7 minutes so that you get a little bit of rest. Partner A will bear hug carry (ODD = Bear Hug, EVEN = Shoulder) while partner B runs a 250m then you will switch. Start at 45-50% of CnJ & increase 5% by rd. First bar should feel super light & last bar very heavy. If you fall off the 7 minute interval you must stop & begin the next rd. Record total reps at each barbell if this happens. M = 135/155/175/195/215#, F = 95/105/115/125/145#.

5/4/2023 – WOD

Strength
a) Hex Bar Deadlift – 10/8/6/4/2/1 (should be challenging for each set)
b) Reverse DB Flies (use incline bench to save low back) – 4×12 (pause at top)
—Superset a/b every 3 minutes. 

Conditioning
For Time – “2023 Age Group Semi Final WOD #1”
1,000-m row 
100 double-unders 
20 shuttle runs 
750-m row 
75 double-unders 
15 shuttle runs 
500-m row 
50 double-unders 
10 shuttle runs 
250-m row 
25 double-unders 
5 shuttle runs 

WOD Notes: Goal is sub 25 minutes. DU sub = 1/2 DU, 2x singles, or 2x feet on the versa climber. 25 feet down & back (50 feet) is one rep on the shuttle run.

Assistance
a) DB Bent-over Rows – 4×12 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15

5/3/2023 – WOD

Strength
Clean – 1 EMOM x 12 
—Start @ 70% & work up to a heavy single. Go for a PR if you feel strong!

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 Thrusters (increasing by rd)
12 C2B Pull-ups  (RX+ = 15 C2B or 6-8 Bar MU)
Max Cal Assault Bike
***Score = total cals between you & your partner

WOD Notes: Goal is to have at least 45 sec on the bike to get as many cals possible. Interval is 2 min of work & 2 min of rest. Thrusters should be heavy even on round 1, but build to almost a max set. RX Weights: M = 135/145/155/165/175#, F = 95/100/105/115/125#. C2B sub = chin over bar or banded pu. Do not scale reps. Try to push the bike at 90%+ effort since you have 2 minutes of rest each rd. 

Assistance
a) DB Lateral Raises + Front Raises – 3×12 each (pause & control eccentric)
b) GHD Sit-ups – 4×25 (weighted) w/ partner – One person works while other rests

5/2/2023 – WOD

Strength
a) Bench Press – 1×5, 1×3, 3×1 @ 80-85%, 2×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. The BP is a regular barbell & safety bar for the GM. You can even hold a DB at chest level for the GM. Find a heavy single!

Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Burpee Box Jump Overs 24/20″
5 Dball Over Shoulder 150/115# (heavy)

WOD Notes: Goal is 5+ rds. Try to use a heavier dball/bag if possible since it’s only 5 reps at a time. Use a lower box if necessary for the BBJO (no step-ups allowed – unless you can’t physically jump). 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 5 Sets: 1 Min on / 1 MIn off
b) Barbell Skull Crushers – 4×12

5/1/2023 – WOD

Strength
a) Reverse Deficit (3″) Lunges – 5×10 (build to a heavy set)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Last week of lunges.

Conditioning
3 RFT w/ Partner
250m Sled Drag 150/115#
50 T2B
30 Power Snatches (increasing)

WOD Notes: Goal is 20-24 minutes. You need to load a sled where you are able to run most of it (no walking for an extended period of time!!!). T2B sub = T2R, GHD SU, Hanging Knee Raises, or Incline Leg raises on a bench. M: 115/145/175#, F: 75/105/115#. First weight should be light to where you can touch n go a few reps at a time and the 2nd/3rd weight should be quick singles.

Assistance
a) Weighted Plank: 5 Sets: 1 Min on / 1 Min off
b) Incline Seated DB Bicep Curls: 4×10 (3 sec eccentric)

4/29/2023 – WOD

Conditioning
35 Min AMRAP w/ Partner
80/65 Cal Assault Bike
4 (10 Burpee over DB + 10 C2B Pull-ups) RX+ = 6 MU
8 (8 DB Hang Curls + 6 DB Thrusters) 60/40#

WOD Notes: Goal is 3 Rounds + getting to the bike on the 4th round. All the reps are cut in half. Partner A will work on the burpees while partner B does the C2B PU or MU. You may sub chin over bar or banded pu. Try to go heavy on the DB’s for the complex. 

4/27/2023 – WOD

Strength
a) Deadlift – 5×5 @ 80%, 1×10-12 @ 75%
b) Seated DB Shoulder Press – 5×8 (slow eccentric + pause)
—Superset a/b every 3:30. No touch n go on the DL except for the backoff set.

Conditioning
For Time
2 Rope Climbs 15ft  (RX+ = 20ft)
3 Wall Walks  (RX+ = 30ft HSW)
400m Run
3 Rope Climbs 15ft  (RX+ = 20ft)
6 Wall Walks  (RX+ = 60ft HSW)
600m Run
4 Rope Climbs 15ft  (RX+ = 20ft)
9 Wall Walks  (RX+ = 90ft HSW)
800m Run

WOD Notes: Goal is 13-17 minutes. RC sub = climb 10-12ft, 2x heavy pulleys, 10/15/20 RR by round, or 3/4/5 Up Downs by round. WW sub = 8-10 shoulder taps/WW. This WOD will get difficult by the last round where muscular endurance comes into play & your HR should drop a little, so it’s meant to be a little lower intensity. 

Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15

4/26/2023 – WOD

Strength
Hang Clean – 6×3 
—1 set every 90 sec. Start @ 70% & work up to a heavy triple. Squat at least the last one.

Conditioning
10 RFT
12/10 Cal Ski
8 T2B  (RX+ = 10)
4 Cleans (alt between pwr & squat – increase after rd 5)

WOD Notes: Goal is 16-20 min. T2B sub = T2R, knee above hips, or incline bench leg raises. Reps 1/3 = Power, reps 2/4 = Squat. Clean weights: M = 155/205#, F = 105/135#). Use around 55% & 70% of your max clean.

Assistance
a) DB Lateral Raises + Front Raises – 4×8 each (pause & control eccentric)
b) GHD Sit-ups – 5×20 (weighted + 15 Sec Hold) w/ partner – One person works while other rests