Category Archives: WOD

12/10/2020 – WOD

Strength
Every 2 Min x 6 Sets – 3 Snatches @ 75-80%
—Stay light & work on technique with no misses

Conditioning
14 Min Clock – 4 Rounds
5 Wall Climbs  (RX+ = 72ft HS Walk)
30/23 Cal Row
*Max Sec Bear Hug Sandbag/Dball Carry 150/100# in remaining time

WOD Notes: Record 2 scores: 4 Rd couplet & # of seconds of bear hug carry. Try not to save energy for the carry at the end & sprint the row the 4th rd! WC sub = 30 shoulder taps in pike position w/ feet elevated or 72ft slider walk.

Assistance
a) GHD Hip Extensions (weighted in front) – 4×12 (Advanced: GHR)
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

12/9/2020 – WOD

Strength
a) Clean – 5×3 @ 75%+ build to heavy triple
—You may touch n go (pwr or sq) or do 3 quick singles. 
b) DB Lateral Raises – 4×12
—Superset a/b every 3 minutes

Conditioning
For Time
12 (Power Clean + Hang Sq Clean) 185/125#
150 Double Unders
75/60 Cal Ski
150 Double Unders
12 (Power Clean + Hang Sq Clean) 185/125#

WOD Notes: Goal is 16-21 min. BB weight should around 65% of your clean and take about 2 minutes to do the 12 complexes (1 rep every 10 sec). DU sub = 75-100 DU, 250 singles or 300ft versa. 

Assistance
a) DB Bent-over Rows – 4×15 (each arm)
b) Weighted Side Plank – 4×30 Sec (each side)

12/8/2020 – WOD

Strength
a) BB Shoulder Press – 5×4 @ 85% (wk 4 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
10 Min AMRAP
4 Deadlifts 315/205#
8 T2B
12 One Arm DB Push Press 60/45# (6R + 6L)

WOD Notes: Goal is 7+ rds. DL = 65-70% (feel relatively heavy during the later rounds). You should be able to do touch n go or quick singles. T2B sub = T2R or Sit-ups (weighted). DB PP should feel challenging towards the end & unbroken. 

Assistance
a) Banded Hollow Rocks – 8 Sets 30 sec on / 45 sec off
b) DB Bench Press (close grip: DB’s together) – 4×8 (3 sec tempo down)

12/7/2020 – WOD

Strength
a) Front Squat – 5×5 @ 85% (wk 5 – last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min

Conditioning
5 RFT
10 Box Step-ups 135/95# to 20″ (RX+ = 155/105#)
2 Rope Climbs 18ft
15/12 Cal Assault Bike (6/4 cals arms only)

WOD Notes: Goal is 11-16 min. Step-ups are in the front rack position. Choose a weight that’s challenging for 10 reps each rd. RC sub = climb to 12-15ft, 10 ring rows, or 6 pulleys. You will bike 6/4 cals with arms only then finish the remaining cals with both arms & legs.

Assistance
a) Weighted Plank – 4×60 sec on / 60 sec off
b) Lat Pulldown banded (arms straight) – 4×20 reps

12/5/2020 – WOD

Conditioning
3 RFT (w/ Partner)
20 Dball Over Shoulder 150/100#
8 (5 Burpees + 5 C2B Pull-ups)  (RX+ = 5 Burpees + 3 MU)
*Partner does 30 sec Dball carry on Shoulder/BearHug 
80/60 Cal Row

WOD Notes: Goal is sub 30. You will alternate back & forth on the DBOS. Partner A will do the 5 burpees + 5 C2B PU while Partner B does the 30 Sec Dball/Bag Carry. Once partner A finishes, you will switch. You will do 4 rounds each of the burpee complex & carry. You must alternate rounds with carrying ball on shoulder & bear hug. You may sub chin over bar or ring rows for the C2B. The row is interval style where you will switch every 10-15 cals.

12/3/2020 – WOD

Strength
Hang Clean n Jerk – 1 EMOM x 12 (alt between pwr/sq)
—Work up to a heavy single. Start @ 75%

Conditioning
For Time – 5/10/15/20/15/10/5 Reps of:
DB Thrusters 40/25#
T2B
—Rest 5 minutes
1 Min Max Feet Versa Climber (arms only)
—Resistance will be preset to a higher setting

WOD Notes: Goal is 6-10 min. DB should feel light to where you can go unbroken through the rd of 15 and then maybe break-up once on the rd of 20. T2B sub = toe through rings, sit-ups, or V-ups. No scaling reps, so you can do a combo of those movements. 

Assistance
a) DB Bicep Curls – 4×12
b) GHD Hip Extensions – 4×12 (pause at top)
—Advanced = weighted

12/2/2020 – WOD

Strength
Hang Power Snatch – 2 EMOM x 5, 1 EMOM x 5
—Work up to a heavy single by the end. If you miss, miss bc you had to squat it. Start @ 75% of PS.

Conditioning
6 RFT
5 Power Snatches 145/100#
8 Back Rack Lunges 145/100#  (RX+ = 8 OH Lunges 145/100#)
10 DB Bench Press (heavy)
50 Double Unders

WOD Notes: Goal is 15-20 min. PS should be quick singles. Take a few extra sec before doing the last one so that you can do all 8 lunges in a row unbroken especially if you choose OH lunges. DB Bench should be difficult for 10 reps unbroken each rd. DU sub = 25 DU, 80 singles, or 100ft versa.

Assistance
a) DB Skull Crushers – 4×12
b) Weighted Sit-ups – 4×25 

12/1/2020 – WOD

Strength
a) BB Shoulder Press – 5×5 @ 85% (wk 3 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
5 RFT
9 Deadlift 155/105#   (RX+ = 175/115#)
7 Hang Power Clean 155/105#
5 Push Jerk 155/105#
15/12 Cal Ski

WOD Notes: Goal is 12-15 minutes. You should be able to go unbroken on the HPC & PJ, but break up the deadlifts with quick rest. 

Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold + 20 Sec Flutter Kicks – 4 Sets
—rest 1 min between
b) DB Front Raises + Lateral Raises – 3×12 (each)

11/30/2020 – WOD

Strength
a) Front Squat – 5×5 @ 82% (wk 4 – heavier than last wk)
b) One Arm High Pulls – 4×8 (each arm)
—Superset a/b every 3 min

Conditioning
50 GI Janes For Time
***Every 2 min including 0:00, 15/11 Cal Assault Bike  (RX+ = 18/14)

WOD Notes: Goal is to avg 6-10 GI Janes every rd (have about 1 min to them each round). If you don’t have all 50 done by the 14 min mark you will just finish the GI Janes & skip the bike.

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) TKE – 3×25 (each leg) 

11/28/2020 – WOD

Conditioning
5 RFT
10 DB Hang Cleans 60/45#
12 DB Split Squats (6R+6L) 60/45#
15 T2B
20 DB Bent-over Rows (10R+10L) 80/50#
60 Double Unders

WOD Notes: Goal is 16-20 min. Use 2 DB for the hang cleans/split squats. Hold DB on shoulders for the split squats. Use a heavier DB for the bent-over rows. DU sub = 30 DU, 100 singles, or 120 versa.