Monthly Archives: March 2021

3/3/2021 – WOD

By WOD

Strength
Halting Snatch + Slow Pull (2 Sec under knee) Snatch – 10 Sets @ 70-75%
—Goal is to stay light w/ no misses & work on positioning by keep upper back tight!

Conditioning
For Time
25 Overhead Squats 115/75#
3 Rope Climbs 20ft
30/25 Cal Assault Bike
20 Overhead Squats 135/95#
2 Rope Climbs 20ft 
25/20 Cal Assault Bike
15 Overhead Squats 155/105#
1 Rope Climb 20ft
20/15 Cal Assault Bike

WOD Notes: Goal is to go unbroken or breakup once on the OHS. Use 45/50/55% of max by round. OHS sub = FS if mobility is limited or just go light to work on form. RC sub = 5/4/3 up downs, 7/5/3 heavy pulleys, or 20/15/10 ring rows. Goal is 11-15 min.

Assistance
a) Banded Abduction/Adduction – 3×15 (each leg – make sure there’s lots of resistance)
b) Weighted Sit-ups – 4×30 (weight behind head)

3/2/2021 – WOD

By WOD

Strength
a) BB Good Mornings – 5×10 @ 47-50% of Back Squat
b) DB Bench Press – 2×15, 2×10, 2×5 (heavy for each set)
—Superset a/b every 3 minutes. Start with DB BP first since it’s 6 sets

Conditioning
3 Min AMRAP x 4 Rounds
12 Devil Presses 45/30# DB  (RX+ = 50/35#)
15 T2B  (RX+ = 20)
Max Double Unders in remaining time
—Rest 1 min between rounds

WOD Notes: You should have about 1 min each round to get as many DU as possible. T2B sub = T2R, v-ups, or sit-ups. DU sub = Singles or Max ft on versa climber. Score = Total DU, singles, or versa ft.

Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock: 5 sets
b) Barbell Skull Crushers: 4×15