Author Archives: jordy

1/14/2016 – WOD

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***4pm class is cancelled today! Sorry for the inconvenience***

Strength
Snatch (full) – 15 min to work up to a heavy triple in 5 sets.
—5 sets should be between 75-90%. Try to do all 3 reps in a 30 sec window.

Conditioning
6 Rounds For Time
1 Rope Climb 20ft
10 DB Snatches (alternating) 70/45#
12 One Arm Walking Lunges 70/45#
15 T2B

WOD Notes: TD = 12-20 minutes. RC scale = 3 up/downs or 10 ring rows. You should go right into the lunges after the last DB snatch and do all 12 steps with that arm. Round 2 make sure to end the snatches with the opposite arm. T2B scale = 15 knee above hips or 8 cal ski erg.

1/13/2016 – WOD

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Strength
3 Cleans (full) + 1 Jerk – 5 sets @ 75-90%
—Work up to a heavy complex by the end. You may drop each rep, but try to get complex within 30 sec

Conditioning
Open WOD 15.3″ – 14 Min AMRAP
7 Ring Muscle-Ups
50 Wall Balls 20/14# To 10/9ft
100 Double Unders

“Scaled”
14 minute AMRAP
50 wall-ball shots
200 single-unders

“Masters”
14 Minute AMRAP
100 double-unders
50 wall-ball shots
7 muscle-ups

WOD Notes: Compare your score to last year by going on the games site. We did this workout on 3/14/2015. You may also scale this WOD by doing 12 GI Janes instead of the MU.

1/12/2016 – WOD

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Strength
Bench Press – 7×3 @ 90%

Conditioning 
8 Rounds (interval style)
5 Strict C2B Pull-ups
7 Hang Power Cleans 185/125#
9 Bar Facing Burpees
—Rest 1 minute between rounds

WOD Notes: TD = 45-90 seconds/round. Each round is 95%+ effort, so make sure to go all out since there’s built in rest time. HPC weight = 60-65% (should be unbroken every round and get challenging by round 5). If you can’t do a strict C2B pull-up use a band that will be challenging for 5 reps.

  

1/11/2016 – WOD

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Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—If you feel super strong go for a new max or save it for next week.

Conditioning
3 Rounds For Time
21 Cal Row
15 Thrusters 115/75#
9 Power Snatches 115/75#

Midline
Weighted Plank – 4 sets of 1 min on: 1 min off @ 80/45#

WOD Notes: TD = 7-13 minutes. This WOD is supposed to be light & fast where you move through the barbell movements quickly (unbroken for thrusters/touch n go some of the snatches). DO NOT overpace this WOD! Use a little less than 50% of your thruster or push press max.

  

1/09/2016 – WOD

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Conditioning
7 Rounds (interval style)
4 Push Press 185/125#
6 Front Squats 185/125#
8 Front Rack Lunges 185/125#
10 Bar Facing Burpees
12 C2B Pull-ups
—Rest 90 seconds between rounds

WOD Notes: TD = 2-3:30 minutes/round. Each round is 95%+ effort, so get in the mindset of sprinting! If you can’t do 12 pull-ups unbroken, use a band to where you can knock out all the reps or scale the # of reps to 6-8. Use around 60% of 1RM FS. You should able to do all barbell movements unbroken each round. No push jerks are allowed, only push presses.

  

1/07/2016 – WOD

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Strength
Snatch – 7×1 – 80-100%
—Work up to a max for the day by the last set

Conditioning
5 Rounds For Time
5 Ring Muscle-Up + 1 Dip after each MU (sub: 9 GI Janes)
10 Box Jump Overs 30/24″
15 KB Swings 70/53#

WOD Notes: TD = 8-15 minutes. This WOD will take a little longer if you are doing GI Janes. KB Swings should be unbroken every round, but will get challenging at the end.

  

1/06/2016 – WOD

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Strength
Clean n Jerk – 7×1 @ 80-100%
—Work up to a max for the day by the last set

Conditioning
6 Rounds For Time
5 Clean n Jerk 165/105#
5 Thrusters 165/105#
50 Double Unders

WOD Notes: TD = 10-15 minutes. Use between 50-55% of CnJ max. You should be doing singles on the CnJ & try to do all 5 thrusters unbroken. DU scale = 100 singles.

  

1/05/2016 – WOD

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Strength
Bench Press – 6×4 @ 85-88%

Conditioning
“Unfinished Business Comp WOD #3”
8 Min AMRAP
15 T2B
12 Deadlifts 225/145#
9 Strict HSPU

WOD Notes: TD = 3-5 rounds. T2B scale = less reps with toes touching bar, hanging knee raises, or 7 cal ski erg. DL weight = less than 50% of 1RM. HSPU scale = kipping or 9 strict DB presses. After the 8 minutes is up, please finish your round wherever you are in the WOD. Since this a fairly short time domain, approach this workout with high intensity.