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3/7/2022 – WOD

Strength
Hang Clean + Clean + 2 FS + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end. Should be a little heavier than last wk even though its 1 extra FS.

Conditioning
3 RFT
15 Power Clean 165/105#  (RX+ = 185/125#)
25 T2B
15 Push Jerks 165/105#
100 Double Unders

WOD Notes: Goal is 14-17 min. PC/PJ = 60%. It should be quick singles on the PC & take about 60-70 secs. PJ should be done in 1-2 sets. DU sub = 40-60 DU (take 60-75 sec), 50 JJ + 50 MT Climbers, or 200ft versa. T2B sub = T2R or a combo of T2B & Weighted SU/LR. No scaling reps.

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Standing DB Press – 5×8 (control eccentric)

REMINDER: Tues 3/8 – Jim Earley’s Sports Massage will be there from 4-8pm. There are still a few spots left. Sign-up through the class sign-up sheet. 

3/5/2022 – WOD

Conditioning
10 RFT w/ Partner
16 C2B Pull-ups  (RX+ = 8 Bar MU)
20 Thrusters (RD 1-5: 95/65#, RD 6-10: 135/95#)
24/20 Cal Ski

WOD Notes: Goal is sub 30 min. This a true partner WOD, where the entire thing is “you go, I go”. You may break up that work as needed, but try to split everything in half if possible. 

3/3/2022 – WOD

Strength
Snatch: Hip + Above Knee + Below Knee: 1 Set Every 1:45 x 6 Sets
—Start @ 70% & work up to 85% (or heavy complex)

Conditioning
6 Rounds (interval style)
10 Back Rack Box Step-ups (increase by rd) to 20″
3 Wall Walks  (RX+ = 50ft HS Walk)
50 Double Unders or 100ft Versa Climber or 12/9 Cal Ski
—Rest 1 min between rounds

WOD Notes: If you’re not coming Saturday you can sub DU for the ski if you want. Goal is to complete each round in less than 1:30. Barbell weight = m: 95/115/135/135/155, f: 65/75/95/95/105. WW sub = 1.5 revolution around box on hands in pike position. 

Assistance
a) Glute Ham Raises: 5×6 (5 sec eccentric) or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) Lateral/Front/Reverse Raises – 3×12 each

3/2/2022 – WOD

Strength
a) Deadlift (pause at knee on way down) – 5×6 @ 70%
b) DB Bench Press – 2×10, 2×8, 2×6 (Pause every rep)
—No touch n go on DL. Pull the bar through upper shin on pause. Increase weights on BP & start w/ BP.

Conditioning
For Time
30 Devil Press 45/30#
1200m Sled Drag/Run Combo 90/45#
30 Devil Press 45/30#

WOD Notes: Goal is 13-17 min. 30 DP should take 3-5 min max. 1200m should be 5-7 min. 1200m = 100m Backwards Drag + 100m Forwards Drag + 800m Run + 100m Forwards Drag + 100m Backwards Drag. 

Assistance
a) Tricep Pushdowns (pulley) – 5×10
b) GHD Sit-ups – 8×10 (weighted)

3/1/2022 – WOD

Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×6 @ 65-70%
b) Strict Pull-ups (wide-grip) – 5×8
—Superset a/b every 3 minutes. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.

Conditioning
10 RFT
1 Rope Climb 15ft  (RX+ = 20ft)
8 T2B (RX+ = 10)
12/9 Cal Assault Bike

WOD Notes: Goal is 14-19 min. RC sub = Climb 12ft, 2 heavy pulleys, or 7 Ring Rows. T2B sub = T2R, weighted SU/Leg Raises. Reset monitors each rd. 

Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Barbell Bicep Curls – 4×10

2/28/2022 – WOD

Strength
Clean + FS + Hang Cl + Jerk – 1 Set Every 2 Min x 5 
—Start @ 70% & work up to a heavy complex by end. Should be a little heavier than last wk.

Conditioning
5 RFT
6 Clean n Jerk 185/125#  (RX+ = 205/135#)
24/20 Cal Row

WOD Notes: Goal is 11-15 minutes. CnJ (no squat) = 65% (should be relatively quick singles, but not like last week where it was much lighter). The row should take about 1:30-1:45 max. Focus on a slow stroke rate of 20-29 s/m.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Seated Press (2 Sec eccentric) – 5×8

2/26/2022 – WOD

Conditioning – “35 Min Clock”
For Time – w/ Partner
80/60 Cal Ski
6 (10 Hang Muscle Cleans 115/75# + 10 Lateral Raises 25/10#)
60 Overhead Lunges 95/65#
80/60 Cal Ski
6 (10 Skull Crushers 65/35# + 10 Front Raises 25/10#)
60 Front Rack Lunges 145/95#
80/60 Cal Ski
40 Back Rack Lunges 185/125#
***Max Cal Ski in remaining time

WOD Notes: Goal is to have about 5+ minutes to ski at the end of the WOD to get as many cals possible. Score = total cals. You will work at the same time for the HMC/LR & SK/FR. You will start at opposite movements and switch. OH Lunges should feel light & you will increase weight for both the FR Lunges & Back Rack Lunges. 

2/25/2022 – WOD

Strength
a) Farmers Carry (2 arms) – 3x100m (heavy)
b) L-Sit Tapovers – 6×15

Conditioning
15 Min AMRAP – “Open WOD 22.1”
3 Wall Walks
12 DB Snatches 50/35#
15 Box Jump Overs 24/20″

2/24/2022 – WOD

Strength
Snatch: Hang + Low Hang + Floor + Snatch Balance: 5 Sets @ 70-80%
—1 Set every 2 Minutes

Conditioning “Time Cap: 14 Min”
2 RFT – “Open WOD 18.3”
100 Double Unders
20 OHS 115/80#
100 Double Unders
12 Ring MU  (Sub: 15 C2B Pull-ups)
100 Double Unders
20 DB Snatches 50/35#
100 Double Unders
12 Bar MU  (Sub: 15 C2B Pull-ups)

WOD Notes: Goal is to finish 1.5 rds. DU sub = 50 DU, 100 Jumping Jacks, 100 Mt climbers, or 200ft Versa. OHS sub = Front Squats (should be done in 1-2 sets). DB should be light to where you can rep through 20 pretty quickly.

Assistance
a) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet) – 3×12 (each leg)
b) DB Bicep Curls – 4×12 at same time

2/23/2022 – WOD

Strength
a) Deadlift (deficit 3″) – 4×8 @ 65-67%
b) DB Bench Press – 5×8 (Pause every rep)
—No touch n go on DL. Stand on a 35# plate.

Conditioning
3 RFT
60m Backwards Sled Drag 125#/80#
Run 480m
60m Backwards Sled Drag 125/80#
10 Dball/Bag over Shoulder 125/80#
20 Burpees to Target  (RX+ = 25)

WOD Notes: Goal is 18-22 min. You will use the same bag/ball that’s on the sled for the ground over shoulder part & then have to load it back on the sled after each round. Pick a bar just above reach for the burpees. The sled drag should be heavier than last week but 30ft less (there will be a marking on the ground).

Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 5×15 (weighted)