Category Archives: WOD

2/26/2022 – WOD

Conditioning – “35 Min Clock”
For Time – w/ Partner
80/60 Cal Ski
6 (10 Hang Muscle Cleans 115/75# + 10 Lateral Raises 25/10#)
60 Overhead Lunges 95/65#
80/60 Cal Ski
6 (10 Skull Crushers 65/35# + 10 Front Raises 25/10#)
60 Front Rack Lunges 145/95#
80/60 Cal Ski
40 Back Rack Lunges 185/125#
***Max Cal Ski in remaining time

WOD Notes: Goal is to have about 5+ minutes to ski at the end of the WOD to get as many cals possible. Score = total cals. You will work at the same time for the HMC/LR & SK/FR. You will start at opposite movements and switch. OH Lunges should feel light & you will increase weight for both the FR Lunges & Back Rack Lunges. 

2/25/2022 – WOD

Strength
a) Farmers Carry (2 arms) – 3x100m (heavy)
b) L-Sit Tapovers – 6×15

Conditioning
15 Min AMRAP – “Open WOD 22.1”
3 Wall Walks
12 DB Snatches 50/35#
15 Box Jump Overs 24/20″

2/24/2022 – WOD

Strength
Snatch: Hang + Low Hang + Floor + Snatch Balance: 5 Sets @ 70-80%
—1 Set every 2 Minutes

Conditioning “Time Cap: 14 Min”
2 RFT – “Open WOD 18.3”
100 Double Unders
20 OHS 115/80#
100 Double Unders
12 Ring MU  (Sub: 15 C2B Pull-ups)
100 Double Unders
20 DB Snatches 50/35#
100 Double Unders
12 Bar MU  (Sub: 15 C2B Pull-ups)

WOD Notes: Goal is to finish 1.5 rds. DU sub = 50 DU, 100 Jumping Jacks, 100 Mt climbers, or 200ft Versa. OHS sub = Front Squats (should be done in 1-2 sets). DB should be light to where you can rep through 20 pretty quickly.

Assistance
a) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) DB Bicep Curls – 4×12 at same time

2/23/2022 – WOD

Strength
a) Deadlift (deficit 3″) – 4×8 @ 65-67%
b) DB Bench Press – 5×8 (Pause every rep)
—No touch n go on DL. Stand on a 35# plate.

Conditioning
3 RFT
60m Backwards Sled Drag 125#/80#
Run 480m
60m Backwards Sled Drag 125/80#
10 Dball/Bag over Shoulder 125/80#
20 Burpees to Target  (RX+ = 25)

WOD Notes: Goal is 18-22 min. You will use the same bag/ball that’s on the sled for the ground over shoulder part & then have to load it back on the sled after each round. Pick a bar just above reach for the burpees. The sled drag should be heavier than last week but 30ft less (there will be a marking on the ground).

Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 5×15 (weighted)

2/22/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 4×8 @ 65-70%
b) DB Bent-over Rows – 4×10 each arm – heavy
—Superset a/b every 3 minutes. This week is all about getting used to the new bar that you choose. Try to use the same bar each week if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
15 Min AMRAP – “Open WOD 19.1”
19 Wall Balls 20/14# to 10/9ft Target
19 Cal Row

WOD Notes: This is a repeat from exactly 3 years ago. Goal is 6+ rounds. Try to do the wall balls in 1-2 sets every round and keep a steady pace on the rower (avg 20-30 strokes/min). 

Assistance
a) Hollow Rocks – 10 Rounds Tabata
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)

2/21/2022 – WOD

Strength
Clean + FS + Hang Cl + FS + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end

Conditioning
7 Min AMRAP – “Open WOD 13.4” (Compare to 2/15/2017)
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
***If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

WOD Notes: Click link to see what you got 5 years ago if you were around then. Score = total reps. CnJ should be 45% of your max, so should feel light to where you can do very quick singles or touch n go a few reps in the beginning, but be careful of your grip for T2B. T2B sub = T2R, Hanging knee raises, or weighted su/leg raises. Do the assistance work since you should have some time at end of class.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Z Press (2 Sec eccentric) – 5×8

2/19/2022 – WOD

Conditioning “30 Min Clock”
10 RFT w/ Partner
10 Power Snatches (increase every 2 rds: 2nd rd of each weight = sq)
20 HR Push-ups + 10 Bar Facing Burpees
20/16 Cal Assault Bike  (RX+ = 24/20)
***In remaining time, work up to a heavy snatch single

WOD Notes: Goal is to finish under 25 min so that you have a few heavy attempts at the end. PS/Bike are “you go, I go”. HR PU/Burpees – You work at the same time and everything is cut in half. M: 115/135/155/175/185#. F: 75/85/95/105/125#. You may power all the snatches if mobility is limited, but go a little heavier on each set.

2/17/2022 – WOD

Strength
Snatch – 1 EMOM x 12
—Work up to a heavy single by the end. Start @ 70%

Conditioning
Every 5:00 x 4 Sets
20 DB Snatches (m: 50/60/70/80#) (f: 35/40/45/50#)
3 Wall Walks  (RX+ = 5 WW or 72ft HSW)
75m Backwards Sled Drag 70/45#
Run 250m
75m Backwards Sled Drag 70/45#

WOD Notes: The goal is to get 45-60 sec of rest each rd & WOD isn’t meant to be super intense. First DB should feel really light to where you can switch mid air. Should also be able to switch on the heavier rds as well. WW sub = Walk around a box in pike position 1.5x or 20-25 shoulder taps. You should be able to walk backwards fast on the sled. You will stop at the “Cantel” sign and run to the Eggs sign & back to your sled. 

Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)

2/16/2022 – WOD

Strength
a) Back Squat – Work up to 95%+ & 1×8-10 @ 70%. Go for PR if you feel strong!
b) Straight Arm Pull-down (pulley-bar) – 5×8
—You will have a 15 Min clock to get all this work done. You don’t have to pause the squat.

Conditioning
12 Min AMRAP
12 Front Squats 135/95# 
25 Double Unders
12 C2B Pull-ups  (RX+ = 6 Bar MU)
25 Double Unders

WOD Notes: Goal is 5-7 rds. FS should be 45% of 1RM & unbroken or done in 1-2 sets each rd. DU sub = 12 DU, 30 sec of DU attempts or 50ft versa. No singles are allowed! C2B sub = 8-10 reps, chin over bar, or banded Pu. You should only be spending 45 sec max each rd. 

Assistance
a) GHD Sit-up Hold – 6 Sets: 30 sec on / 45 sec off
b) Barbell Bicep Curl & Barbell Skull Crushers: 4×12 each

2/15/2022 – WOD

Strength
a) Shoulder Press – Work up to heavy single
b) Push Press – Work up to a heavy single
c) Weighted Sit-ups (behind head) or GHD Sit-ups – 5×18
—You have 15 Min to get all this work done. Go for PR’s if you feel good!

Conditioning
10 RFT
3 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
6 Push Jerks @ 185/125# (60%)
12/10 Cal Ski

WOD Notes: Goal is 16-21 min. You don’t have to reset monitors. Dball should be heavier than normal or try to use 2 diff weights & do 1 heavy rep & 2 regular weight reps. PJ should be unbroken every round but get challenging towards the later rounds. Use the ski as recovery each rd. 

Assistance
a) Lateral/Front Raises – 4×12 (slow eccentric) 
b) GHD Back Extensions – 4×8 (weight behind head)