Monthly Archives: September 2019

9/5/2019 – WOD

By WOD

Strength
a) Bench Press (barbell) – 5×5 @ 75-80%
b) DB Bent-over Rows – 5×10 (each arm)
—superset a/b every 3 minutes

Conditioning (10 min cap)
For Time
40/30 Cal Row
30 DB Hang Clean + Push Press 50/35#’s
40/30 Cal Row

WOD Notes: You should be able to string at least 7-10 reps together on the DB Hang clean/presses. 

Assistance
L-Sit-Tuck/Pegboard – Accumulate 5 minutes

9/4/2019 – WOD

By WOD

Strength
a) Deadlift – 5×3 @ 80%+
b) Hollow Rocks – 5×30-45 sec

Conditioning (18 min cap)
3 RFT
10 Dball Over Shoulder 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
180ft Dball Bear Hug Carry 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
20/15 Cal Bike

WOD Notes: Dball should be a little lighter than normal & 10 reps should take less than 90 sec. The dball carry is 6 laps of 5 mats (30 total). WOD should start right near rig. 

Assistance
Strict Pull-ups – Accumulate 30 reps & focus on slow eccentric (advanced = weighted)

9/3/2019 – WOD

By WOD

Strength
a) Back Squat – 5×3 (5 sec eccentric)
b) One Arm High Pulls – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
15/11 Cal Ski
15 T2B
15 Overhead Squats 115/75# (RX+ = 135/95#)

WOD Notes: Goal is 5+ Rds. T2B sub = 9-12 reps, toe through rings, or leg raises (feet touch rig). OHS should feel light to where you can go unbroken every rd. Sub Front Squats if oh mobility is limited.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Tricep Extensions – 4×20

9/2/2019 – Labor Day WOD!

By WOD

***8am & 9am classes + 10am-1pm Open Gym

Conditioning
For Time – “Glen”
30 Clean n Jerks 135/95#
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: CnJ weight should be light (less than 50% of 1RM) & should take 3-4 minutes. Scale the Runs to 1200m if you can’t run a sub 12 min mile. RC sub = 5-7 rope climbs or 20 rope pulleys. There is no scaling reps on the burpees.