Monthly Archives: May 2022

5/4/2022 – WOD

By WOD

Strength
a) 2 Push Press + 4 Push Jerks – 5 Sets @ 85-90% of PP
b) Banded Hamstring Curl Sliders – 4×12 (pause each rep)
—1 Set every 3 minutes. Lay on back, hips up, arms on ground for HCS.

Conditioning
12 RFT w/ Partner (interval style)
6 Hang Power Clean @ 70-75%
8 DB Shoulder Press (heavy)
12/10 Cal Assault Bike

WOD Notes: Goal is to finish each rd in 1:15-1:45. Partner A completes one full round while Partner B rests. Increase weight every 2 rds. M: 175/195/215#. F: 115/125/135#. DB Shoulder press should be challenging for 8 reps! You shouldn’t be able to do 5+ more reps if you could! Sprint the Bike!!!

Assistance
a) GHD Sit-ups or Weighted SU – 4×25 (rest 90 sec between)
b) Reverse Flies (incline bench) – 4×15

5/3/2022 – WOD

By WOD

Strength
a) RDL – 5×6 @ 67-70%
b) Deficit Push-ups (3″) – 5×15-20 (advanced = Weighted)
—Superset a/b every 3 minutes. First rep starts from top of DL

Conditioning
3 RFT
12 Dball Over Shoulder 150/100#
24 Burpees (no jump)
120 Double Unders

WOD Notes: Goal is 12-16 min. DOS should take between 1-1:30/rd. You don’t have to jump on the burpees, but try to finish each rep with feet under your shoulders. DU sub = 50-75 DU, 240ft versa, or 150 singles.

Assistance
a) One Arm Farmers Carry – 3×100 yards (each arm)
b) BB Skull Crushers – 4×10 (heavy)

5/2/2022 – WOD

By WOD

Strength
a) 2 Front Squats + 4 Back Squats – 5 Sets @ 80-85% of FS
b) Pull-over (Barbell) – 4×10
—Superset a/b every 3 min. After 2 FS, rack it & immediately go into your 4 BS.

Conditioning
4 RFT
125m Backwards Sled Drag 100/60#
2 Rope Climbs 15ft  (RX+ = 1 20ft + 1 15ft Legless)
25 Wall Balls 30/20# to 10/9.5ft

WOD Notes: Goal is 13-17 min. Sled Drag is the tree before the Cantel Sign. RC sub = climb 10-12ft, 4 up/downs (stay in plank position), or 15 ring rows. WB should be done in 1-2 sets (shouldn’t take you 3!). 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×12 (2 Sec eccentric)