Monthly Archives: May 2023

5/8/2023 – WOD

By WOD

Strength
a) Back Squat – 4×10 (pause reps 2,4,6,8,10) @ 65-70%
b) Face Pulls (rope pulley) – 4×10
—Superset a/b every 4 minutes. Stay between 65-70% for the squats. Pause for at least 1 sec.

Conditioning
3 RFT
15 Devil Press 50/35#
30/24 Cal Assault Bike

WOD Notes: Goal is 11-15 minutes. DP/Bike should take 1:30-2:15 each per rd. Choose weights that allow you to be able to do 1 rep every 6-10 secs even when fatigued.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Strict Pull-ups – 4-6 Reps EMOM x 10 Sets (advanced = C2B)

5/6/2023 – WOD

By WOD

Conditioning
Every 7 Min x 5 Rounds w/ Partner
100 Yard Dball/Bag Carry (125/90#) + 250m Run
4 Rope Climbs 15ft  (RX+ = 20ft)
16 Clean n Jerk (increasing by rd)

WOD Notes: Goal is to be able to finish each 5 in under 7 minutes so that you get a little bit of rest. Partner A will bear hug carry (ODD = Bear Hug, EVEN = Shoulder) while partner B runs a 250m then you will switch. Start at 45-50% of CnJ & increase 5% by rd. First bar should feel super light & last bar very heavy. If you fall off the 7 minute interval you must stop & begin the next rd. Record total reps at each barbell if this happens. M = 135/155/175/195/215#, F = 95/105/115/125/145#.

5/4/2023 – WOD

By WOD

Strength
a) Hex Bar Deadlift – 10/8/6/4/2/1 (should be challenging for each set)
b) Reverse DB Flies (use incline bench to save low back) – 4×12 (pause at top)
—Superset a/b every 3 minutes. 

Conditioning
For Time – “2023 Age Group Semi Final WOD #1”
1,000-m row 
100 double-unders 
20 shuttle runs 
750-m row 
75 double-unders 
15 shuttle runs 
500-m row 
50 double-unders 
10 shuttle runs 
250-m row 
25 double-unders 
5 shuttle runs 

WOD Notes: Goal is sub 25 minutes. DU sub = 1/2 DU, 2x singles, or 2x feet on the versa climber. 25 feet down & back (50 feet) is one rep on the shuttle run.

Assistance
a) DB Bent-over Rows – 4×12 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15

5/3/2023 – WOD

By WOD

Strength
Clean – 1 EMOM x 12 
—Start @ 70% & work up to a heavy single. Go for a PR if you feel strong!

Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 Thrusters (increasing by rd)
12 C2B Pull-ups  (RX+ = 15 C2B or 6-8 Bar MU)
Max Cal Assault Bike
***Score = total cals between you & your partner

WOD Notes: Goal is to have at least 45 sec on the bike to get as many cals possible. Interval is 2 min of work & 2 min of rest. Thrusters should be heavy even on round 1, but build to almost a max set. RX Weights: M = 135/145/155/165/175#, F = 95/100/105/115/125#. C2B sub = chin over bar or banded pu. Do not scale reps. Try to push the bike at 90%+ effort since you have 2 minutes of rest each rd. 

Assistance
a) DB Lateral Raises + Front Raises – 3×12 each (pause & control eccentric)
b) GHD Sit-ups – 4×25 (weighted) w/ partner – One person works while other rests

5/2/2023 – WOD

By WOD

Strength
a) Bench Press – 1×5, 1×3, 3×1 @ 80-85%, 2×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. The BP is a regular barbell & safety bar for the GM. You can even hold a DB at chest level for the GM. Find a heavy single!

Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Burpee Box Jump Overs 24/20″
5 Dball Over Shoulder 150/115# (heavy)

WOD Notes: Goal is 5+ rds. Try to use a heavier dball/bag if possible since it’s only 5 reps at a time. Use a lower box if necessary for the BBJO (no step-ups allowed – unless you can’t physically jump). 

Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 5 Sets: 1 Min on / 1 MIn off
b) Barbell Skull Crushers – 4×12