Category Archives: WOD

9/16/2021 – WOD

Strength
Snatch + Hang Snatch + OHS (5 Sec Pause in bottom) @ 75%+
—One set every 90 Sec x 3 Sets, then One set every 2 Min x 3 Sets

Conditioning
For Time
20 Squat Snatches 135/95#  (60%)
200 Double Unders
50/40 Cal Assault Bike

WOD Notes: Goal is 7-10 minutes. If you lack OH mobility, then you can power snatch, but go a little heavier. It should be quick singles as well and take no more than 2:30 min. DU sub = 100 DU, 300 singles, or 200 lateral barbell hops. Each part should take roughly 2-3 minutes. 

Assistance
a) Landmine Barbell Rows or DB Rows – 4×10 (each arm)
b) L-Sit Tapovers – 6×15 (over a KB or a line on ground)

9/15/2021 – WOD

Strength
a) Clean + Hang Clean + Front Squat – 5 Sets @ 75%+
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30

Conditioning
13 Min Clock – 2 Rounds
30 Burpees
50/40 Cal Row
*Max Bar Muscle-ups in Remaining Time or GI Janes

WOD Notes: Goal is to have at least 2 minutes at the end to accumulate as many reps. Do not hold back on the 2nd row! Score is time & MU/GI Jane Reps. 

Assistance
a) GHD Sit-ups (weighted on chest) – 6×12
b) Barbell Skull Crushers – 4×10 (heavy)

9/14/2021 – WOD

Strength
a) Push Press – 5×4 @ 80%+
b) Hollow Hold – 5×30-45 Sec
—Superset a/b every 2:30

Conditioning
4 RFT
8 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
12 Push Jerk 155/105#
400m Run

WOD Notes: Goal is 13-17 min. You should have to take a little break before starting the jerks each round as the dball (not light) should get your HR up pretty high. Dball should take about 45-60 sec each rd & jerks unbroken in 15-20 sec. Try to keep runs under 2 minutes! Running sub = 300ft versa.

Assistance
a) DB Lateral + Front Raises – 4×10 each
b) Hip Adduction (rower seat) – 3×12 (each leg)

9/13/2021 – WOD

Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80% +
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min

Conditioning
15 Min AMRAP
12/9 Cal Ski
8 FR Box Step-ups 115/75# 
2 Rope Climbs 15ft

WOD Notes: Goal is 6+ rds. Step-ups should be done unbroken and start to get difficult by the end of the WOD. RC sub = climb to 12ft, 4 up/downs, or 5 heavy pulleys. 

Assistance
a) Weighted Plank – 90 Sec on / 90 Sec off x 3 sets
b) DB Bicep Curls – 3×12 at same time

9/11/2021 – WOD

Conditioning
For Time w/ a Partner
20/40/60/80/100 Cal Assault Bike (F: 16/32/48/64/80)
15/30/45/60/75 Double Dutch Burpees
10/20/30/40/50 Power Snatches
*M = 165/165/135/135/95#  *F= 105/105/85/85/65

WOD Notes: You will divide the reps with a partner however you want. Goal is sub 35 minutes. PS should be quick singles for the first 2 rounds, then you should be able to touch n go a few on the 3rd/4th or do quick singles. 5th round should feel light to where you can do 5 in a row. 

9/9/2021 – WOD

Strength
a) Shoulder Press – 5×5 @ 80%+ (try to hit heaviest set on #4)
b) Good Mornings – 5×8 (try to work up to 2 heavy sets)
—Superset a/b every 3 minutes. Use same barbell & adjust weight

Conditioning
15 Min AMRAP
10 (Front Squat + Thruster) 135/95#
20 T2B
25/20 Cal Ski

WOD Notes: Goal is 3+ rds. You should be able to do 3-5 reps in a row of the complex as you get tired in later rounds. T2B sub = weighted sit-ups, T2R, or leg raises on bench. 

9/8/2021 – WOD

Strength
Clean Grip DL + Full Clean + Hang Clean + Jerk – 7 Sets: 1 Every 90 Sec
—Start @ 70% & work up to a heavy complex. Touch n go is preferred but not required.

Conditioning
3 RFT – “Christine”
500/400m Row
12 Deadlifts (bodyweight)
21 Box Jumps 24/20″

WOD Notes: Goal is 10-15 min. You should be able to do 7+ reps w/ the DL weight you choose. You should be able to stay with 20 sec of your all time 500m row time in this WOD. 

Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) Landmine Rows – 4×10 (each arm – heavy)

9/7/2021 – WOD

Strength
a) Back Squat – 5×5 (2 Pause + 3 Normal) @ 75%+ *heavier than last wk
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10
—Superset a/b every 3:30 minutes. DB BC/SC should feel heavy for 10.

Conditioning
4 RFT
800m Run
—rest 2 minutes between

WOD Notes: Finish each 800m in less than 4:30. Focus on trying to negative split each 800m (go faster with each one). Score will be recorded in total time minus 6 min of rest. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Banded TKE – 4×20 Reps each leg (heavy band)
—Anchor band around upright w/ tension & extend knee. Point of this exercise is to strengthen tendons around knee.

9/6/2021 – WOD

Conditioning
“Nickman” – 10 RFT w/ a Partner
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#)  RX+ = 70/50#
—Men use one 55# & one 35# DB. Women use one 35# & one 25# DB for FC

WOD Notes: Goal is sub 35 min. Complete the FC in less than 1:30. Use the same DB weight for FC & DB Snatches. You will do the FC at the same time & carry one DB. You will then come in and split up the work as needed. The FC will be to the “Cantel” Sign & back in. Make PU challenging for 5 reps each & DB Snatches heavy for 10 reps each.

9/4/2021 – WOD

Conditioning
30 Min Clock
50 Deadlifts 275/185# (65%)
50 Overhead Squats 135/95#
100/80 Cal Ski
40 Deadlifts 315/205# (70%)
40 Overhead Squats 155/105#
80/65 Cal Ski
30 Deadlifts 345/225# (75%)
30 Overhead Squats 185/125#
60/50 Cal Ski
***Max Cal Assault Bike in remaining time

WOD Notes: This is not a CAP WOD. Goal is to have about 5 min on the bike at the end. You should be able to touch n go 10 reps at a time on the first bar, 5 reps at a time on the 2nd & 3rd bar. You may do quick singles if necessary. OHS sub = FS. You should be able to do 10 reps at a time on the first 2 bars.