Monthly Archives: August 2022

8/4/2022 – WOD

By WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 77-80% (heavier than last wk)
b) DB Incline Bench Press – 5×8
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.

Conditioning
For Time
Buy In: 50 Wall Balls 20/14# to 10ft
3 Rounds
25/20 Cal Assault Bike
5 Wall Walks  (RX+ = 60ft HSW)
Buy Out: 50 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 13-16 minutes. WB should feel light to where you can get 50 reps done in 2 min or less the first rd & 3 min the 2nd rd. WW sub = 50 shoulder taps or 3-4 WW.

Assistance
a) DB Lateral Raises – 4×8 (3 sec eccentric + pause at top)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly

8/3/2022 – WOD

By WOD

Strength
2 Cleans + 1 Jerk – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 1:30. Try to squat at least one of the cleans.

Conditioning
6 RFT
5 Power Cleans (M: 185/215#) (F: 125/145#)
10 C2B (RX+ = 4-6 Muscle-ups)
150m Sled Drag (run!) 70/35#

WOD Notes: Goal is 17-21 min. You need to pick a weight that you can run with the sled the entire time so go lighter than RX if you have to!! C2B sub = chin over bar or banded pu. You should wear a belt for the sled drag as well.

Assistance
a) BB Bent-over Rows (supinated) – 4×10
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)

8/2/2022 – WOD

By WOD

Strength
a) Bench Press – 5×4 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) One Arm Farmers Carry – 3×40 yard (each arm – heavier than last wk!)
—Superset a/b every 3:30. 2 Pause just above chest + 2 Pause on chest).

Conditioning
14 Min Clock – For Time
30 One Arm Devil Press 50/35#
150 Double Unders
24 One Arm Devil Press 60/40#
100 Double Unders
18 One Arm Devil Press 70/50#
75 Double Unders
***Max Cal Assault Bike in remaining time

WOD Notes: Goal is to have 2+ minutes on the bike at the end. Score = time & total cals. DU sub = 200/150/125 singles by round or 2x versa ft or 1/2 DU. 

Assistance
a) Barbell Skull Crushers – 4×10 (heavy)
b) Banded Hollow Rocks – 8 Rounds: 30 Sec on / 30 Sec off

8/1/2022 – WOD

By WOD

Strength
a) Back Squat (wk 4)  – 5×4 (1 sec pause) @ 80%+
b) Strict Pull-ups (wide-grip) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.

Conditioning
5 RFT
10 Shoulder to OH (5 Press + 5 PP) 135/95#
10 FR Box Step-ups (20″) 135/95#
20/16 Cal Row

WOD Notes: Goal is 12-15 min. The reason for 5 strict shoulder presses is to give the quads a little break going into the step-ups each rd & also try to force you to use the same weight for the step-ups as well. You may use a different weight for step-ups or a lower box. Try to go unbroken on both movements. 

Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×12 each arm (control eccentric)