Category Archives: WOD

9/22/2022 – WOD

Strength “18 Min Clock”
a) Deadlift – Quick heavy single (90%) in less than 5 minutes
b) Single Leg RDL – 3×10 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×10 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.

Conditioning
15 Min Clock – AMRAP Assault Bike Cals
Every 90 Sec, Starting at 0:00 do:
***ODD RD = 4 Manmakers 45/30# DB’s
***EVEN RD = 12 T2B  (RX+ = 15)

WOD Notes: Score = total cals. Goal is 100/80 Cals. Rage Manmaker = 2 Push-ups + 2 Rows (L) + 2 Rows (R) + 1 Sq CL Thruster. The 4 reps should take 50-60 sec. The T2B should take 30 Sec at the most. T2B sub = T2R, GHD SU, or Weighted LR/SU. You will do 5 sets each of the Manmakers & T2B.

Assistance
a) One Arm High Pulls – 4×10 (each arm – slow eccentric)
b) L-Sit Tap Overs – 4×20 (move feet back & forth over an object)

9/21/2022 – WOD

Strength
a) Split Jerk – 5×3 (2 Pause bottom of dip + 1 Regular) @ 75-80%
b) Hollow Rocks – 5×30-45 Sec
c) DB Shoulder Press – 3×10 (5 Regular + 5 Pause Halfway)
—Superset a/b every 2:30 x 5 sets. Try to use a little more weight than last wk. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.

Conditioning
6 Rounds (interval style)
1 Rope Climb 15ft  (RX+ = 20ft)
5 Hang Power Clean + 5 Push Jerks (increase every 2 rd)
15/13 Cal Row
—Rest 90 Sec between rounds

WOD Notes: Goal is 1:30-1:45 rounds. RC sub = 10 Ring Rows, 2 up/downs (strict), or 2 heavy pulleys. M = 185/195/205#, F = 125/130/135#. You should be able to do the 10 barbell reps unbroken & feel really difficult the last 2 rds. Try to push the row since you have 90 sec rest between rds. 

Assistance
a) DB Bent-over Rows – 4×10 each arm (control eccentric)
b) GHD Sit-ups – 5×20  —rest 45 sec between

9/20/2022 – WOD

Strength
a) Slow Pull Snatch + Slow Pull Snatch + Full Snatch – 1 set every 2 min x 5
b) Snatch Grip DL  – 3×5 @ 65% of DL
—Do part a first, then right into part b. Go a little heavier than last wk for part a & heavier on the snatch grip DL compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

Conditioning
12 Min AMRAP
150m Run
14/12 Cal Ski
7 (DB Snatch + Hang DB Snatch) 70/50#

WOD Notes: Goal is 4+ rds. Run is to the new sign that replaced the “Cantel”. Alternate after each complex, so you will use your left arm to snatch from floor & hang before switching. You should be able to do them unbroken every rd & muscle snatch them.

Assistance
a) Straight Arm Lat Pulldown – 4×12 (heavy)
b) Glute Ham Raises or Hamstring Sliders – 4×12
—Try using a band for added resistance & do 6-8 reps.

9/19/2022 – WOD

Strength
a) Front Squats (1 1/4) – 5×4 @ 70-75% (heavier than last wk)
b) Barbell Bicep Curls – 4×12 (control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.

Conditioning
5 RFT
10 GI Janes
10 FR Step-ups to 20″ Box  115/75#  (RX+ = 135/95#)
60 Double Unders

WOD Notes: Goal is 13-16 minutes. Pick a bar above your reach if you can do a strict pullup. You may choose a lower box if necessary for step-ups. DU sub = 30 DU or 60 Lateral hops over a lower barbell or line.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) Barbell Skull Crushers – 4×12

9/17/2022 – WOD

Conditioning “No Cap”
3 RFT w/ Partner
100/80 Cal Row
8 (Cluster + 2 Thrusters + Cluster + 2 Thrusters)
800m Run with 30/20# Ball

WOD Notes: Goal is sub 45 minutes. There is nothing fake about this partner WOD. You will stay together the entire time. The stronger runner should carry the ball more on the run. Weights: M = 135/145/155#, F = 95/105/115#. First bar you should fly through, but the 2nd & 3rd bar you may a few extra secs before you pick it up. You must hang on to the barbell for the complex.

9/15/2022 – WOD

Strength “18 Min Clock”
a) Deadlift – Quick heavy single (90%) in less than 5 minutes
b) Single Leg RDL – 4×10 (each leg – elevate rear leg on bench)
c) Incline DB Bench Press – 5×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time.

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
8 Wall Walks  (RX+ = 50ft HSW)
16 Dball/Bag over Shoulder 125/90# (RX+ = 150/100#)

WOD Notes: Goal is to get to the 5th rd of the bike. Once you finish the bike each round, Partner A will do the 4 WW & Partner B will do 8 Dball over the shoulder. You will then switch & do the other movement.

Assistance
a) Glute Ham Raises or Banded Leg Curls – 4×10
b) Barbell Skull Crushers – 4×10

9/14/2022 – WOD

Strength
a) Split Jerk – 5×3 (Pause bottom of dip + 2 Regular) @ 75-80%
b) Hollow Hold – 5×30-45 Sec
c) Shoulder Press – 3×10 (5 reps pause halfway + 5 regular)
—Superset a/b every 2:30 x 5 sets. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.

Conditioning
12 Min AMRAP Ladder
1 Burpee (no Jump)
1 Hang Power Clean 165/105#  (RX+ = 185/125#)
2 Burpees 
2 Hang Power Cleans
3 Burpees   
3 Hang Power Cleans
 —-Continue pattern until 12 min is up
***Every 2 Min (not starting at 0:00), do: 8 C2B Pull-ups (RX+ = 4-7 MU)

WOD Notes: Goal is to get to the round of 10. You don’t have to jump for the burpees. HPC = 70%.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) GHD Sit-ups – 10×10  —rest 20 sec between

9/13/2022 – WOD

Strength
a) Halting Snatch + Slow Pull Snatch + Full Snatch – 1 Set Every 2:30 x 5
b) Snatch Pulls – 3×5 @ 110% of your Snatch
—Do part a first, then right into part b. Focus on uppercutting bar with hips then pull as high as you can. You may do cleans instead if you want.

Conditioning
10 Min AMRAP
6 Power Snatches 155/105#
25/20 Cal Ski
9 Power Snatches 155/105#
25/20 Cal Ski
12 Power Snatches 155/105#
***Max Cal Ski in remaining time

WOD Notes: Goal is to have 2+ minutes at the end to ski for max cals. PS = 70% (should be quick singles, but not feel super light). Score = total cals

Assistance
a) Weighted Cable Crunches (pulley) – 4×12-15
b) Straight Arm Lat Pulldown – 4×10 (heavy)

9/12/2022 – WOD

Strength
a) Front Squats (1 1/4) – 5×5 @ 75% (across)
b) DB Bicep Curls – 4×12 (at same time – control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
12 T2B
50 Double Unders

WOD Notes: Goal is 10-13 minutes. WB should be unbroken each round if possible or broken up once. T2B sub = T2R or weighted su/leg raises. DU sub = 25 DU or 50 lateral hops over a DB.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12

9/10/2022 – WOD

Conditioning
3 RFT w/ Partner
50/40/30 Hang Clean n Jerks (m: 135/165/195#) (f: 95/105/125#)
4 (3 Wall Walks + 20 DB Bent-over rows)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 35 minutes. Partner A will do the 3 WW while Partner B is doing the 10R+10L Bent-over rows. You both do the WW & Rows 2x each round. Don’t worry about flying through the Rows. Go heavy and try to stay strict with the movement. You should be able alternate between jogging & walking fast with the sled.