Category Archives: WOD

6/29/2021 – WOD

Strength
a) Jerk (from rack) – 5×5 @ 75%+
—Work up to a heavy single after if you feel strong.
b) Hollow Rock – 5×30-60 sec
—Superset a/b every 2:30 minutes

Conditioning
18 Min AMRAP w/ a Partner
20/15 Cal Assault Bike
10 Deadlift 315/205# (65%)
10 C2B Pull-ups  (RX+ = 8 Muscle-ups)
40/30 Cal Assault Bike
20 Deadlift
20 C2B Pull-ups  (RX+ = 16 Muscle-ups)
60/45 Cal Assault Bike
30 Deadlift
30 C2B Pull-ups  (RX+ = 24 Muscle-ups)
80/60 Cal Assault Bike
40 Deadlift
40 C2B Pull-ups  (RX+ = 32 Muscle-ups)
*Continue Pattern until 18 min is up

WOD Notes: Goal is to get to the 80/60 cal assault bike rd. Try to sprint the bike each time you get on it! You should be able to touch n go in sets of 3-5 reps even when fatigued. It shouldn’t feel crazy heavy, but not light either. C2B sub = chin over bar or banded pu. No scaling reps! 

Assistance
a) Strict Pull-ups – 5×8-10
b) Glute/Ham Raises – 4×12 (sub: 6 negatives. Lower down slow)

6/28/2021 – WOD

Strength
Front Squat – Work up to a heavy single, then 1×8-12 Reps @ 75%
—Go for a max if you feel strong

Conditioning
5 RFT
250m Run
20 Wall Balls 30/20# to 10/9.5ft
20/16 Cal Ski

WOD Notes: Goal is sub 20. WB should be unbroken every rd if possible & feel challenging so go heavier than normal if you can. 

Assistance
a) Weighted Plank – 6 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 5×8 (control tempo down)

6/26/2021 – WOD

Conditioning (40 Min Cap)
Complete For Time w/ Partner
20 Double Dutch Burpees
2 (10 FR Lunges + 10 Push Press) 135/95#
40/35 Cal Row (5 Throws at WB Target when resting)
40 Double Dutch Burpees
4 (8 FR Lunges + 8 Push Press) 155/115#
60/50 Cal Row (5 Throws at WB Target when resting)
60 Double Dutch Burpees
6 (6 FR Lunges + 6 Push Press) 175/125#
80/65 Cal Row (5 Throws at WB Target when resting)
80 Double Dutch Burpees
8 (4 FR Lunges + 4 Push Press) 195/135#
100/80 Cal Row (5 Throws at WB Target when resting)

WOD Notes: Goal is sub 40. Increase weight on BB each rd. You should be able to do barbell unbroken each round but feel challenging. You may break up the work as needed. Game = Team with most hit targets gets a Fitaid & RX Bar. The distance thrown will increase each round. 

6/24/2021 – WOD

Strength
1 Clean n Jerk every min x 10 @ 70-90%+
—Work up to a heavy single. Go for PR if you feel good.

Conditioning
Complete For Time w/ Partner
Buy In: 200m Sled Drag 200/135#
5 Rounds
1 Rope Climb 20ft
10 DB Bench Press (heavy)
16 Power Cleans 185/125# (add 10# each rd)
Buy Out: 200m Sled Drag 200/135#

WOD Notes: Goal is sub 25. Sled Drag should feel heavy but shouldn’t be a slow walk! Sled Drag is to the first parking lot entrance (there will be a line on the ground). When you get back from SD, Partner A will RC, while Partner B does 10 DB Bench. You will then switch. RC sub = 5-8 Strict PU (use band if necessary). You will then alternate back and forth with the power cleans. Start @ 65% & increase by round.

Assistance
a) Glute Ham Raises – 4×15 (or lower yourself from the top slowly for 8 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/23/2021 – WOD

Strength
a) 1 Snatch (no brush) Every 45 Sec x 6 Sets
b) 1 Snatch (full) Every 45 Sec x 6 Sets
—Work up to heavy singles for both

Conditioning
For Time – 12/18/24/30 Reps of:
Overhead Squats 
T2B
RD 1: 800m Run
RD 2: 400m Run Backwards
RD 3: 250m Sandbag/Ball Carry on Shoulder 125/80#
RD 4: 150m Sandbag/Ball Bear Hug Carry

WOD Notes: OHS = 185/125#, 135/95#, 115/75#, 95/65# by round. Goal is sub 20. OHS should be unbroken almost every round if possible. You may sub Front squats if OH mobility is limited. 

Assistance
a) GHD Sit-ups (5 sec eccentric each rep) – 5×15
b) Inverted Rows – 5×10 (attach bar to low j-cup height)

6/22/2021 – WOD

Strength
Deadlift – Work up to a heavy single (95%+)
—Go for a PR if you feel strong

Conditioning
3 Rounds (interval style)
100 Double Unders
20 DB Snatches (alternating) 80/55#
30/23 Cal Ski
—Rest 2 minutes between rounds

WOD Notes: Goal is sub 4 min rounds. Score = total time minus 4 min. DB Snatches should feel a little heavier than normal. Sprint the ski at the end! DU sub = 50-75 DU, 200 ft versa or 150 singles.

Assistance
a) Hollow Hold – Tabata 10 Rounds
b) DB Lateral/Front/Rear Raises – 4×10 (each)

6/21/2021 – WOD

Strength
Back Squat – 20 Min to work up to a heavy single (Pause) & No Pause + 1 ME Set at 80% (8+ reps)
—Get the assistance work in if you have time after the WOD

Conditioning
100/80 Cal Assault Bike For Time (15 Min Cap)
*EMOM starting at 0:00, 4 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is to finish under the cap. You may scale back the BBJO to 2-3 each rd if you can’t get them done in under 20 sec each set. No step-ups allowed. Use a lower box if necessary so that you can still jump.

Assistance
a) Barbell Bicep Curls + Skull Crushers – 4×12 each
b) Weighted Plank – 5 Sets: 1 min on / 1 min off

6/19/2021 – WOD

Conditioning
10 Min AMRAP x 3 w/ a Partner
800m Run
50 T2B
60 Wall Balls 30/20# to 10/9.5ft
RD1: Max Deadlifts 315/205# (65%)
RD2: Max Jerks 205/135# (65%)
RD3: Max Thrusters 135/95#
—rest 3 minutes between rounds. Each person will get 2 rounds of cornhole (8 shots) during this time. 3 pts = in the hole. 1 pt = on the board. You will have to shoot quick as you will have sharing a set with another 2 people.

WOD Notes: The only score that counts today is your Cornhole Score with your partner. Winning team will get a small prize. You should have at least 2 minutes on the barbell each rd. Scale the run back to 600m if you can’t run an 800m in 4 min or less. 

6/17/2021 – WOD

Strength
2 Clean n Jerks every 90 Sec x 6 Sets
––Stay between 75-85%

Conditioning
5 RFT
6 Hang Squat Clean 185/125 (65%)
12 DB Bench Press (heavy)
18/15 Cal Ski

WOD Notes: Goal is 11-16 min. HSC should be done in 1-2 sets each rd and feel challenging. DB BP should be heavy for 12 reps unbroken.

Assistance
a) Glute Ham Raises – 5×8 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 6×15 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/16/2021 – WOD

Strength
2 Snatches + 1 OHS Every 90 Sec x 6 Sets – @ 70-80%
—Full is preferred if OH mobility allows.

Conditioning
10 RFT w/ a Partner
5 Power Snatch (increasing each rd)
10 DB Bent-over Rows (each arm – heavy)
15/12 Cal Assault Bike

WOD Notes: The entire round is done by Partner A, while Partner B rests (5 rds each). Goal is to be under 2 min each round (sub 20 min). Sprint the Bike & keep the rows strict (no rotating torso). Start @ 70% of PS & increase each round (should take around 25+ sec).

Assistance
a) GHD Sit-ups – 12×8 (rest 20 sec between sets)
b) DB Lateral/Front/Rear Delt Raises – 3×12 each