Monthly Archives: July 2024

7/3/2024 – WOD

By WOD

Strength
a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Each set should be close to failure for part (b).

Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval style)
6 Deadlifts (67%+)
12 Box Jump Overs 24/20″
Max Cal Ski

WOD Notes: Score is total cals. This WOD is interval style, where it’s 90 sec of work + 90 sec of rest x 6 rounds each. You will do a total of 36 DL + 72 BJO + calories on the ski. Start @ 67% for rds 1-2 of the DL & increase to 70% for rd 3/4 & 72-73% for rd 5/6. You should be able to touch n go. If you can’t maintain a tight rigid back, do not increase! You should be able to get at least 45 sec to ski! Scale reps on the box if you can’t move through them quick. No STEP-UPS allowed, so choose a low box or jump on plates. 

Assistance
a) Seated DB Bicep Curls (slight incline) – 4×12
b) GHD Sit-ups – 10×10 – weighted (rest 30 sec between)

7/2/2024 – WOD

By WOD

Strength
a) Strict Press – 5×8 @ 70-75% (heavy)
b) Good Mornings – 4×10
—Superset a/b every 3 minutes. Stay light on part (b) if you don’t do them often & work on maintaining a neutral spine. You may use the same bar for both parts if necessary.

Conditioning
20 Min AMRAP w/ Partner
50/40 Cal Assault Bike
30 C2B Pull-ups
30 Push Jerks (increasing by rd)

WOD Notes: Goal is to get 3-4 rounds. C2B sub = chin over bar or banded pu. PJ = M: 155/175/195/215#, F: 105/115/125/145#. Start @ 55% of PJ max. Break up the work as needed with a partner. The entire WOD is “you go, I go”.

Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) Tricep Pushdowns (pulley) – 4×10