Category Archives: WOD

10/19/2020 – WOD

Strength
a) Front Rack Lunges – 5×8 (heavier than last wk – 1st set can be light)
b) Strict Pull-ups – 5×6 (5 Sec Eccentric every rep). Advanced = weighted
—Superset a/b every 2:30

Conditioning
5 RFT
9 Deadlifts 295/195#
15 T2B
21/18 Cal Row

WOD Notes: Goal is 12-17 min. T2B sub = Toe through rings, v-ups, or hollow rocks. If you scale reps on t2b, finish the remaining reps in v-ups or hollow rocks. DL = 60% (should feel challenging for 9 reps). You should be able to do a few touch n go reps each set.

Assistance
a) DB Reverse Flies – 4×15
b) 10 DB Bicep Curls + 60ft Gun Walk – 4 sets

10/17/2020 – WOD

Conditioning
2 RFT w/ a partner
200 Double Unders
100 Wall Balls 30/20# To 10/9.5ft
200 Double Unders
40 Power Snatches 135/95#   (RX+ = 155/105#)
Then immediately into: 400m Barbell Carry

WOD Notes: Goal is sub 25 on the 2 rds & under 30 minutes total after the carry. DU sub = 2x singles, 1/2 DU, or 200ft versa each person. You may work at the same time on the DU. Everything else is “you go, I go”. PS should be quick singles & you can break up as needed.

10/15/2020 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor – 6 sets @ 75-85%
—1 Set every 90 seconds. Work up to a heavy complex by set 5.

Conditioning
For Time
15 Dball over Shoulder 125/80#   (RX+ = 150/100#)
20 C2B Pull-ups   (RX+ = 15 Muscle-ups)
800m Run
12 Dball over Shoulder 125/80#
15 C2B Pull-ups   (RX+ = 12 Muscle-ups)
600m Run
9 Dball over Shoulder 125/80#
10 C2B Pull-ups   (RX+ = 9 Muscle-ups)
400m Run

WOD Notes: Goal is 15-20 min. C2B sub = chin over bar/banded pull-ups, or ring rows. Do not scale the reps even if you can do an unassisted pull-up. You can do a few without a band & finish the rest of the reps with a band. 

Assistance
a) Strict Pullups – 5×6 (5 Sec eccentric)
b) Weighted Sit-ups – 8×15 (rest 30 sec between sets)

10/14/2020 – WOD

Strength
3 Position Clean – Hang + Low Hang + Floor – 5 sets @ 75-85%
—1 Set every 2 minutes. Work up to a heavy complex by set 5.

Conditioning
15 Min AMRAP
20/16 Cal Row
12 T2B
15 Front Squat 135/95#  (RX+ = 165/115#)
12 T2B
10 Power Clean 135/95#  (RX+ = 165/115#)

WOD Notes: Goal is 3+ rds. T2B sub = 8-10 reps, toe through rings, or V-ups. Barbell should be around 55% of FS max (should be able to do the FS in 2 sets & PC should be quick singles. 

Assistance
a) Barbell Bicep Curls – 4×12
b) Barbell Skull Crushers – 4×12

10/13/2020 – WOD

Strength
a) Jerk (3 PJ + 2 Split) – 5×5 @ (heavier than last wk. 75%), 1 set max reps PP @ 65% of Jerk
b) Hollow Hold – 5 sets: 30-45 sec
—Superset a/b every 3 min. Goal is to 10+ reps on PP.

Conditioning
90 Sec AMRAP x 12 w/ a partner
8 DB Bench Press 85/50#
10 Box Jumps 30/24″
***Max Cal Ski in remaining time

WOD Notes: Score = total cals. Partner A will work for 90 sec while Partner B rests for 90 sec. You will do 6 sets each. Goal is to have at least 30 sec to ski each round.

Assistance
a) DB Reverse Flies – 4×15
b) GHD Back Extensions (hold weight against chest) – 4×12

10/12/2020 – WOD

Strength
a) Front Rack Lunges – 5×10 (heavier than last wk – 1st set can be light)
b) DB Bent-over Rows – 5×10 (each arm – heavy. Keep belly button down)
—Superset a/b every 3 minutes. 

Conditioning
10 RFT
5 SDLHP 135/95#  (RX+ = 155/105#)
7 Burpees (no jump)
9/7 Cal Assault Bike

WOD Notes: Goal is 15-20 min. You should be able to do quick singles on the SDLHP or touch n go a few sets together, but shouldn’t feel like a paperweight. Reset monitors on bikes each round. 

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

10/10/2020 – WOD

Conditioning
For Time (w/ a partner)
400m Sled Drag 135/90#
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)
50 DB Thrusters 60/40#
150/120 Cal Row
50 DB Thrusters 60/40#
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 30. You will drag the sled at the same time. C2B Sub = chin over bar or ring rows. DB Thrusters should feel a little heavier than normal (at least 5# more in each DB). Switch every 10-15 cals on the rower.

10/9/2020 – WOD

Strength
a) Back Squat – Build to a heavy single, then 2 sets max reps at 75% (8+)
b) Ring Rows – 4×12
c) L-Sit/Tuck – Accumulate 3 minutes

Conditioning
Make-up/Skill Day!

10/8/2020 – WOD

Strength
3 Position Snatch – Floor + Low Hang + Hang @ 75-80% x 6 Sets

Conditioning
4 RFT
100 Yards Farmers Carry 70/45# DB’s
4 Wall Climbs  (RX+ = 72ft HS Walk)
20/16 Cal Assault Bike

WOD Notes: Goal is 12-16 min. FC is to the other side of the street. You will start outside with DB’s on mats. Try to not drop DB’s on the cement, if so do it lightly!

Assistance
a) DB Bench Press – 5×10 (heavy)
b) Glute Ham Raises – 4×12  (sub: Hip Extensions)

10/7/2020 – WOD

Strength
3 Position Clean – Floor + Low Hang + Hang x 5 Sets @ 75-80%
—Work on technique. 1-2 sets should feel challenging.

Conditioning
For Time
15 Hang Squat Cleans 135/95#
1 Rope Climb 20ft
400m Run 
12 Hang Squat Cleans 185/125#
2 Rope Climbs 20ft
600m Run 
9 Hang Squat Cleans 205/135#
3 Rope Climbs 20ft
800m Run 

WOD Notes: Goal is 15-20 min. HSC should be done in 1-3 sets each rd. RC sub = 3x pulleys, 2x up/downs, or 10/15/20 RR by rd. Run scale = 250ft/400ft/600ft versa by round. 

Assistance
Weighted Sit-ups – Tabata. Accumulate 100 Reps