Blog

1/15/2019 – WOD

Benchmark
Max Pistols in 60 sec

Strength
a) Back Squat – 4×6 (constant tension – heavier than last wk) @ 67-72%
b) Ring Dips or DB Bench Press – 4×8-12 reps
—Superset a/b

Conditioning (15 min cap)
10 RFT

WOD Notes: Try to avg 1-1:15/rd. You should be able to move the entire time on this WOD, since reps are low. Try to choose one of the above Divisions exactly how it’s written. If you have to choose a different weight for the snatches that is ok.

Assistance
Hollow Rocks – Tabata (for as many sets as possible, but minimum of 8)

1/14/2019 – WOD

Benchmark
Max Time in a Handstand
—You may walk around on hands. Scale = against wall (face wall)

Strength
3 Push Press + 3 Push Jerk + 2 Split Jerk (8 reps – from rack) – 5 sets
—1 set every 2 min. The 3 PP should feel almost like a 3 rep max. Heavier than last wk.

Conditioning
20 Min AMRAP – OPEN WOD 18.1

WOD Notes: Compare score to last year! Goal is 8+ rds.

Assistance
a) Weighted Plank – 8 sets: 45 on / 45 off (heavy)
b) One Arm High Pulls – 4×10 (each arm)

1/13/2019 – WOD

Ring Muscle-Up Clinic: 10:30am-11:30am
Open Gym: 11-1pm

1/12/2019 – WOD

Conditioning
5 Rounds For Time

—At the 8 Min Mark
5 Rounds For Time

—At the 17 Min Mark
3 Min AMRAP Max Cals on Assault Bike or AD (with a partner)

WOD Notes: The goal is to be under 7 minutes minimum, so that you can get at least 1 minute rest between WOD’s. Record 3 scores on the whiteboard.

Reminder: Ring Muscle-Up Clinic is tomorrow from 10:30am-11:30am!

1/11/2019 – WOD

Benchmark
500m Row For Time

Strength
5 Clean n Jerk Every 2 minutes for 6 sets (30 reps) + 3 Heavy singles (rest as much needed between)
—3 squat + 2 power. No touch n go. Start @ 65% & increase each set to 80%

Conditioning
Make-up/Skill Day!

1/10/2019 – WOD

Benchmark
Max Unbroken Double Unders
—Scale to 2 Min AMRAP if you have trouble linking

Strength
5 Snatches Every 90 secs for 6 sets (30 reps) + 3 Heavy singles (rest as much needed between)
—3 Power + 2 squat. No touch n go. Start @ 65% & increase each set to 80%

Conditioning
12 Min AMRAP
15 T2B
10 DB Walking Lunges 50/35#’s
20/15 Cal Ski
10 DB Walking Lunges 50/35#’s

WOD Notes: Score = total reps. Shoot for 3-4 rds. T2B (INT = 12, SC = 8). Scale Ski to 15/12 if you cannot complete in under 75 secs. You will lunge across the gym each rd from the rig to the ski ergs & back.

1/9/2019 – WOD

Benchmark
Max Strict Pull-ups
—Scale by using a band that will allow 8-12 reps

Strength
a) Back Squat – 5×7 (constant tension – no pause at the top) @ 65-70%
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3 minutes

Conditioning (10 Min Cap) 
For Time
70 Wall Balls 20/14# to 10ft
50 DB Snatches 50/35#
30 Burpee Box Jump Overs 24/20″

WOD Notes: This WOD is meant to be well under 10 min! WB/Snatches are to be done in 1-2 sets. Scale appropriately (weight/box height only – do all the reps) so that you don’t get capped! WB: (INT = 14/10# to 9ft, SC = 10/8# to 9ft) DB Snatch: (INT = 40/30#, SC = 30/20#) BBJO: (INT = 20/15″, SC = 12″)

Assistance
a) GHD Sit-ups – 5×20
b) GHD Back Extensions – 4×15 (advanced hold weight)

1/8/2019 – WOD

Benchmark
Max Vertical – 3 attempts only
—Against wall you will reach as high as you can. Measurement will start from top of middle finger.

Strength
a) 5 Push Press + 3 Push Jerk + 1 Split Jerk (from rack) – 5 sets
—The 5 PP should feel almost like a 5 rep max, since jerks should feel easier
b) Hollow Rocks – 5 sets ME (but no longer than 60 sec)
—superset a/b every 3 minutes

Conditioning
15 Min AMRAP
21/17 Cal Row
15 Hang Power Cleans 155/105#
9 HSPU (RX+= 50ft HS Walk or Strict HSPU, INT = 3 Wall Climbs, SC = 20 Shoulder Taps w/ ft on box)

WOD Notes: The goal is 4-5 rds on this WOD. Row should take just over a minute each round. HPC = 55% (should be able to do them in 2 sets). Record weight used for HPC & one of the abbreviations for the HSPU. Everyone will row Rx’d calories unless a coach tells you to scale them.

1/7/2019 – WOD

Benchmark
Max Set of T2B or 1 Min AMRAP (if you can’t link)
—Scale to Toe to Ring or knee ups

Strength
Sumo Deadlift – 5×5 @ 75%

Conditioning (15 Min Cap)
5 RFT
12/9 Cal Assault (20/15 AD)
9 SDHP 135/95#
6 Muscle-ups (3 Ring + 3 Bar) or 8 GI Janes

WOD Notes: This WOD is designed to be under 12 minutes so push the pace especially on the bike. SDHP should be touch n go for most of them or do very quick singles. You may do all Bar MU if you can’t do ring or vice versa.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavy)
b) Strict Pull-ups – 5 EMOM for 10 minutes (RX+ = C2B)

1/6/2019 – WOD

Open Gym: 11am-1pm