Category Archives: WOD

4/3/2021 – WOD

By WOD

Conditioning
30 Min AMRAP w/ a partner
100/80 Cal Row
10 (2 Sq Clean + 4 FR Lunges + 5 Jerks) 155/105#    (RX+ = 185/125#)
80 T2B 

WOD Notes: Goal is 2-3 Rounds. This entire WOD is “you go, I go”. If you get 3 rounds that is moving! You may mix in some sit-ups, v-ups, or T2R if 80 is too many to where you hit a wall. You need to keep moving through the reps! BB should be around 55% of your CnJ max.

4/1/2021 – WOD

By WOD

Strength
a) Deadlift – 5×4 (no touch n go – 80%)
b) DB SeeSaw Shoulder Press – 5×16 (alt one arm at a time)
—Superset a/b every 3 minutes. If you don’t have a DL max go for a PR.

Conditioning
10 RFT
4 Dball over Shoulder 150/100#
4 Muscle-ups  (Sub: 6 C2B Pull-ups)
40 Double Unders

WOD Notes: Goal is 15-17 minutes. PU sub = Chin over bar or Banded Pull-ups. DU sub = 20-25 DU or 60 Singles.

Assistance
a) GHR (GHD) – 4×12 or start from the top and lower yourself down slow (4×7)
b) Side Plank – 4×45 Sec (each side – weighted on hip – heavier than last wk)

3/31/2021 – WOD

By WOD

Strength
Snatch Pull + Snatch (full) + Hang Snatch @ 70-80%
—1 Set Every 90 Seconds x 6 Sets

Conditioning
20 Min AMRAP w/ Partner
70/60 Cal Ski
30 Power Snatches (increasing weight)

WOD Notes: Goal is 3+ rds. M: 125/145/165/185. F: 85/105/115/125#. You may divide the work anyway you’d like. Snatch = 55/60/65/70% by rd. 

Assistance
a) BB Bicep Curls + Skull Crushers – 4×15 (each)
b) Weighted Sit-ups – 10×12 (20 sec rest between)

3/30/2021 – WOD

By WOD

Strength (Week 5/5)
a) BB Good Mornings – 5×8 (pause at bottom on each rep)
b) DB Bench Press – 5×8 (1st 4 reps = 3 sec eccentric)
—Superset a/b every 3 minutes.

Conditioning
4 RFT
10 Power Clean 185/125#  (RX+ = 205/135#)
2 Rope Climb 15ft  (RX+ = 20ft)
400m Run

WOD Notes: Goal is 14-18 min. PC = 70% (quick singles that take around 45 sec each rd). RC sub = climb to 12ft, 6 heavy pulleys, or 4 up/downs. Run sub = 300ft Versa Climber.

Assistance
a) Strict Pull-ups – Accumulate 50 Reps (Sub: 20 3 Sec Negatives)
b) 20 Sec Hollow Hold + 20 Sec Hollow Rock – 5 Sets

3/29/2021 – WOD

By WOD

Strength (week 5)
a) Back Squat – Work up to a heavy 2 Rep, then do 1×20 @ 70%+ (heavy as you can go). 
b) One Arm High Pulls – 4×12 (each arm)

Conditioning (15 min cap)
100/80 Cal Assault Bike For Time
*EVEN Min = 5 Burpees      (RX+ = 6)
*ODD Min = 10 Wall Balls 30/20# to 10/9.5ft   (RX+ = 12)

WOD Notes: The goal is to finish in under 15 minutes. The WOD starts with the 5 burpees. You should be able to do the 5 burpees & 10 wall balls in under 25 sec each rd. You will have to transition to the bike as quickly as you can!!

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral/Front/Bent-over Raises – 4×10 each (slow eccentric)

3/27/2021 – WOD

By WOD

Conditioning
“Open 21.3” 
Complete for total time:
15 front squats (95/65#)
30 toes-to-bar
15 thrusters (95/65#)
—Rest 1 minute (clock continues to run) then
15 front squats (95/65#)
30 chest-to-bar pull-ups
15 thrusters (95/65#)
—Rest 1 minute (clock continues to run) then 
15 front squats (95/65#)
30 bar muscle-ups
15 thrusters (95/65#)

Time cap: 15 min.

“Open 21.4” –  begins immediately upon completing 21.3
Complete the following complex for max load:

  • 1 deadlift
  • 1 clean 
  • 1 hang clean
  • 1 jerk
    Time cap: 7 min.
  • WOD Notes: Today’s Open workout has 2 parts. The first part (21.3) has a 15 minute time cap. The second part (21.4) starts immediately upon completion of 21.3 – that may be at 15:00, if you got capped, or sooner than 15:00 if you finished 21.3!
  • If you are competing in the Open, please read the Workout Description & Standards for your division:

21.3 Variations and Notes:

  • Scaled 16-54 = 65/45 #, hanging knee-raises / pull-ups / chest-to-bar pull-ups
  • Masters 55+ Rx = 65/45 #, T2B / pull-ups / chest-to-bar pull-ups
  • Teens 14-15 Rx = 65/45 #
  • For other versions, reference the workout description & scorecards linked above
  • Competitors must place their barbell 8 feet from their PU bar. The workout starts with all athletes standing behind the PU line. During the 1 minute of rest, athletes must return to their starting point under the PU bar and must wait there until the 1 minute rest period has passed.
  • Tie break: Record the time at the end of each set of thrusters.

21.4 Variations and Notes:

  • The same barbell that was used for 21.3 must be used for 21.4. Athletes may not receive assistance loading the bar.
  • Once the bar is deadlifted from the ground, all 4 movements must be completed in one continuous sequence.
  • The movement standards are listed in the same pdf files as 21.3 (linked in red, above)
  • The cleans can be power or squat cleans. The jerk can be a push press, push jerk, or split jerk
  • Collars/clips must be placed on the outside of the plates for each attempt.
  • Tie break: 21.3 results will be used to break the tie

3/25/2021 – WOD

By WOD

Strength
a) Deadlift – 5×5 (no touch n go – 77-80%)
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
5 Min AMRAP x 3
500/450m Row
150m Sled Drag 100/60#
***Max Power Snatches in remaining time (m: 135/155/175) (f: 95/105/115)
—Rest 2 min between rounds

WOD Notes: You should be able to have at least 1 min to snatch at the end of each round. Row should take 1:45-2:15 & sled drag 75-90 secs (slow jog or fast walk). Choose a light, med, & heavy weight. Goal is 12/8/6 snatches by round.

Assistance
a) GHR (GHD) – 4×10 or start from the top and lower yourself down slow (4×6)
b) Side Plank – 4×30 Sec (each side – weighted on hip – heavier than last wk)

3/24/2021 – WOD

By WOD

Strength
3 Hang Cleans + 3 Jerks @ 65-80% – 5 Sets
—One Set every 2 minutes

Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
20 Clean n Jerks (increasing each rd)

WOD Notes: Goal is 4+ rds. M: 155/175/195/215/235. F: 105/125/135/145/155. You may divide the work anyway you’d like. CNJ = 50/55/60/65/70% by rd. 

Assistance
a) DB Bent-over Rows – 4×12 Each Arm
b) Weighted Sit-ups – 10×10 (20 sec rest between)

3/23/2021 – WOD

By WOD

Strength
a) BB Good Mornings – 2×10, 2×8, 2×6 (heavy for each rep range)
b) DB Bench Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes.

Conditioning (20 min cap)
For Time
20 Devil Press 45/30#
200 Double Unders
30/23 Cal Assault Bike
15 Devil Press 45/30#
150 Double Unders
25/20 Cal Assault Bike
10 Devil Press 45/30#
100 Double Unders
20/15 Cal Assault Bike

WOD Notes: Goal is 15-19 min. DP should feel pretty light (5# lighter) to where you can keep moving through them (about 10-11 min pace). There’s a lot of dubs in this WOD so cut them in half if you aren’t proficient. DU sub = 1.5x singles or 2x versa feet. 

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold (rest 1 min between) – 4 Sets
b) Barbell Skull Crushers – 5×8 (3 sec negative)

3/22/2021 – WOD

By WOD

Strength
a) Back Squat – Work up to 90-95% of 1RM, then 1×20 @ 70% (Wk 4 of 5)
b) One Arm High Pulls – 5×8 (each arm)
—Time your 20 rep. It should take under 2 minutes.

Conditioning
12 Min AMRAP
12 Thrusters 115/75#  (RX+ = 135/95#)
12 C2B Pull-ups
12 Front Rack Lunges  (RX+ = 135/95#)
12 T2B

WOD Notes: Goal is to get close to 5 rounds. Pick a weight to where you can go unbroken on the barbell each rd. C2B sub = chin over bar, banded pull-ups, or ring rows. T2B sub = T2R, sit-ups, or leg raises. 

Assistance
a) Weighted Plank – 8 Rounds: 45 Sec on / 45 Sec off
b) DB Bicep Curls – 4×12 (heavy)