Monthly Archives: March 2020

3/5/2020 – WOD

By WOD

Strength
Hang Clean n Jerk – 1 EMOM x 10 sets @ 75%+

Conditioning
7 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
10 Double Unders
2 Dball Over Shoulder 125/80#
20 Double Unders
3 Dball Over Shoulder 125/80#
30 Double Unders
***Continue sequence until 7 min is up
—Rest as needed then:
300ft Versa Climber For Time

WOD Notes: Goal is to get into round of 7-8. DU sub = 1/2 DU or 2x singles. Record time for versa climber as well!

Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 sec on / 60 sec off 
b) DB Reverse Flies – 3×20

3/4/2020 – WOD

By WOD

Strength
a) 2 Hang Snatch EMOM x 5 min @ 75-80%
b) 1 Hang Snatch EMOM x 7 min @ 85-100% (work up to heavy single)

Conditioning  (14 min cap)
4 RFT
15 Overhead Squats 135/95#
1 Rope Climb 20ft  (RX+ = start seated from the floor)
250m Run

WOD Notes: Goal is to avg 3 min/rd or less. Squats should be unbroken and feel relatively light. Sub front squats if OH mobility is limited.

Assistance
a) Banded Leg Curls – 4×20 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×10 (weight behind head) 

3/3/2020 – WOD

By WOD

Strength
Every 3:30 x 5 Sets
a) Deadlift – 5 Reps @ 77-80%
b) DB Bench Press – 8 Reps (5 sec eccentric)
c) One Arm High Pulls – 8 (each arm)

Conditioning 
12 Min Clock – 5 Rounds
6 Clean n Jerk 185/125#
12 T2B
*Max Cals on the Rower in remaining time

WOD Notes: Record time for the couplet & # of cals on the rower. You should be able to have at least 3 min to row at the end. T2B sub = toe through rings, lying leg raises against rig, or knee ups.  CnJ weight = 60%.

Assistance
30 Sec Hollow Rock + 15 Sec Hollow Hold – 8 sets
—rest 30-45 sec between

3/2/2020 – WOD

By WOD

Strength
Every 3:30 x 5 Sets
a) Back Squat – 5 reps (1st 3 reps = 5 sec eccentric) @ 75%
b) DB One Arm Bent-over Rows – 10 reps each arm
c) DB Reverse Flies – 12 reps

Conditioning
15 Min AMRAP
6 Bar Muscle-ups (sub: 6 GI Janes)
12 Box Step-ups (2) 50/35# DB to 20″
250m Ski

WOD Notes: Goal is 5+rds. Hold DB on the shoulders for the box step-ups & you must stand on top of box to finish each rep. You must do all 6 reps with one leg before switching (leave foot on box the entire time). 

Assistance
Weighted Plank – 8 sets: 45 sec on / 45 sec off