Monthly Archives: May 2021

5/3/2021 – WOD

By WOD

Strength
a) Back Squat – 6×2 @ 85+ (heavier than last wk’s 4 rep)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Work up to a heavy double.

Conditioning
4 RFT
21/16 Cal Assault Bike
15 Front Squats 135/95#   (RX+ = 165/105#)
9 GI Janes  (RX+ = 10 MU)

WOD Notes: Goal is 13-17 min. FS = 50-55%. PU bar should be above your reach if you can do a strict pu. FS should be done in 1-2 sets each round. If you go unbroken, if should feel really challenging.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×8-10 Reps (advanced – use weight, or do 4-5 neg)

5/1/2021 – WOD

By WOD

Conditioning
30 Min Running Clock – For Time w/ Partner
20/16 Cal Row
20 Hang DB Curls 50/35#
20 T2B
10 Clusters 135/95#
40/32 Cal Row
40 Hang DB Curls 50/35#
40 T2B
20 Clusters 135/95#
60/50 Cal Row
60 Hang DB Curls 50/35#
60 T2B
30 Clusters 135/95#
***Keep climbing ladder until 30 Min is up***

WOD Notes: Goal is to get to the round of 100. Keep the weight relatively light (45% of cnj) & try to move consistently!! The Row should be 90%+ effort so pull hard! You may break-up the work as needed, but the entire WOD is “you go, I go”.