Category Archives: WOD

3/26/2022 – WOD

Conditioning “30 Min Cap”
2 RFT
6 (60 Double Unders + 8 GI Janes)
20 (Power Snatch + Hang Sq Snatch) (RD#1:135/95#, RD#2: 155/105#)
400m Partner Sled Drag 145/100#

WOD Notes: Goal is sub 25 min. DU sub = 30 JJ + 30 Mt climbers or 120ft versa climber. Choose a bar above your reach if you can do a strict pu. Partner A will jump rope while Partner B does GI janes. You may power both snatches if you lack OH mobility (it’s less taxing metabolically). If it’s raining, we will do 100/80 Cal Assault Bike w/ partner.

3/24/2022 – WOD

Strength
a) Deadlift – 5×3 @ 80-85%+
b) Dips (bar or ring) – 4×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.

Conditioning
Every 4 min x 5 Sets
6 Deadlifts @ 65-75%
8 DB Bench Press (heavy)
10 DB Pull-overs or 1 Rope Climb 15ft (RX+ = 20ft)
20/16 Cal Row  (RX+ = 25/20)

WOD Notes: This WOD is meant target muscle endurance/hypertrophy more than cardio & act as an active recovery. Lots of chest/back work today as well between the dips/DB bench. You should be able to get around a min rest in between rds. You don’t have to row hard either. You may increase the DL as necessary but stay within %.

Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Front Raises – 3×10 each

3/23/2022 – WOD

Strength
1 Clean + 2 Jerks – 6 Sets
—1 set every 90 sec @ 75-90%+

Conditioning “15 Min Cap”
30 Sq Clean n Jerk For Time 165/105#  (RX+ = 185/125#)
Every 1:30, starting at 0:00 do:
ODD rds = 12/9 Cal Assault Bike
EVEN rds = 12 T2B

WOD Notes: Goal is to avg 3-4 cnj every set. Use around 60% of CnJ (shouldn’t feel super light). You should have 30-45 sec each round on the Barbell. No scaling reps on the cals & T2B. You may do T2R or weighted sit-ups.

Assistance
a) Arnold Shoulder Presses – 5×8 (2 sec eccentric)
b) DB Reverse Flies – 4×15 (2 sec eccentric)

3/22/2022 – WOD

Strength
Hang Snatch + Snatch – 1 Every Min x 5, 1 Every 90 Sec x 5 (10 sets total)
—Stay between 75-90%

Conditioning
10 Min AMRAP
2/1 Cal Ski
2 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
4/3 Cal Ski
4 DB Snatches (alternating) 
6/5 Cal Ski
6 DB Snatches (alternating) 
***Continue pattern for 10 minutes. Score = total reps.
—Rest 3-4 minutes then
For Time
20 Slam Balls 50/30#
200ft Versa Climber For Time

WOD Notes: Goal is to get to the round of 16. Goal is to break 2 min for part 2. You should be able to touch n go the DB every round & muscle snatch it. 

Assistance
a) Barbell Skull Crushers – 5×8 (control eccentric)
b) Tabata Hollow Rocks 10 Rounds

3/21/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×3 @ 85%+
b) Strict Pull-ups (supinated) – 5×6 (3 sec negative)
—Superset a/b every 3 minutes

Conditioning 
3 RFT
15 Burpee Box Jump Overs 24/20″  (RX+ = 30/24″)
30 Wall Balls 20/14# to 10ft  (RX+ = 30/20#)
400m Run

WOD Notes: Goal is 14-17 min. WB should be done in 1-2 sets each rd. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 4×20 (alternating)

3/19/2022 – WOD

Conditioning “40 Min Cap”
For Time w/ a Partner
40/32 Cal Assault Bike
10 Wall Walks (RX+ = 100ft HSW)
10 (Power Clean + Hang Sq Clean + Jerk) 165/105#
80/64 Cal Assault Bike
15 Wall Walks (RX+ = 150ft HSW)
15 (Power Clean + Hang Sq Clean + Jerk) 185/125#
120/96 Cal Assault Bike
20 Wall Walks (RX+ = 200ft HSW)
20 (Power Clean + Hang Sq Clean + Jerk) 225/155#

WOD Notes: Goal is to finish under 40 min cap. You may scale back WW to 8/12/16 by rd if necessary if you plan on climbing all the way up. You can also do 3x Burpees as well for a sub. BB weight = 55/65/75% by round. You may break up the work as needed.

3/17/2022 – WOD

Strength
Snatch – 10×2 @ 75-85% 
—1 set every 60 sec x 5, 1 set every 90 sec x 5. Work up to a heavy double by the end. 

Conditioning
10 Min AMRAP
10 Overhead Lunges 95/65#  (RX+ = 135/95#)
6-8 Strict Pull-ups or 3-5 Bar MU
50 Double Unders or 100ft Versa or 10/8 Cal Bike (if not coming sat) 

WOD Notes: Don’t worry about your time today, since this WOD isn’t meant to be super intense and is much shorter than the WOD’s from earlier in the week. If you want to work on kipping pu that’s fine, but do 8-12/rd. You may do Front Rack or Back Rack Lunges if OH mobility is limited as well. Try to get assistance work in as well if time allows.

Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) Lateral & Front Raises – 4×10 each
c) Reverse Flies – 4×15

3/16/2022 – WOD

Strength
a) Deadlift (3″ deficit) – 5×5 @ 75%+ (try for same wt as last wk)
b) Dips (bar or ring) – 5×8 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.

Conditioning
For Time
150m Sled Drag 135/95#
30 Russian KB Swings 88/70#
30/24 Cal Ski
250m Sled Drag 90/60#
40 Russian KB Swings 88/70#
40/32 Cal Ski
400m Sled Drag 45/25#
50 Russian KB Swings 88/70#
50/40 Cal Ski

WOD Notes: Goal is 20-24 min. You should be able to walk very fast or jog slow. Swings should be unbroken the rd of 30 then break up 40 & 50 once or twice. Men sled = (3) 45# plates. Womens sled = 25# + (2) 35# plates.

Assistance
a) Tricep Pushdowns (pulley) – 5×8 (slow eccentric)
b) GHD Sit-ups – 8×10 (weighted)

3/15/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×4 @ 80%+
b) One Arm DB Bent-over Rows (use bench) – 5×8 each arm
—Superset a/b every 3:30. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
27-21-15-9 Reps of:
DB Thrusters 45/30#
T2B
Cal Row (w = 24-18-12-7)

WOD Notes: Goal is 10-14 min. DB thrusters should be done in 2-3 sets max for the rd of 27/21. The round of 15/9 shoot for unbroken especially rd of 9. 

Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Side Plank (weighted) – 6×1 min (3 right + 3 left)
—rest 1 minute after every 2 sets

3/14/2022 – WOD

Strength
2 Cleans + 2 Jerks – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end. You may drop the first clean or touch n go.

Conditioning
5 Rounds (interval style)
1 Rope Climb 15ft  (RX+ = 20ft)
6 Hang Clean n Jerk (increase rd 3 & 5)
1 Rope Climb 15ft  (RX+ = 20ft)
12 Bar Facing Burpees
—Rest 1 min between rds

WOD Notes: Goal is 2-2:30/rd. RC sub = 2 heavy pulleys, 5 Strict PU, or 7 Ring Rows. M: 135/165/195#, F: 95/115/125#. You should be able to go unbroken rd 1-4, but maybe have to break up last rd. Try to push the BFB, since you have 1 min of rest, which will go fast especially on rounds that you have to change weights. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Standing DB Alternating Press – 4×20 (wait to bring DB down before you press with other arm)