Category Archives: WOD

7/6/2022 – WOD

Strength
a) Deadlift – 2×8 @ 70%, 2×6 @ 75%, 2×4 @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes. You may touch n go, but lower slow & no bouncing.

Conditioning
12 RFT w/ Partner (interval)
5 Power Cleans @ 70-75%
4 Laps Dball Bear Hug Carry 150/100#
12/10 Cal Assault Bike

WOD Notes: Goal is under 1:45 each round (sub 21 min total). Each person will do 6 rds. PC should feel heavy for 5 reps where you have to take an extra few secs between reps, but take less than 30 sec. You may start at 70% & increase to 75% by the end. 1 Lap = 6 mats. Sprint the bike (less than 50 sec!).

Assistance
a) Glute Ham Raises 4×10 (sub: 5-6 negatives) or Hamstring Sliders – 3×15
b) DB Bench Press – 4×10 (3 sec eccentric)

Reminder: This Saturday July 9th is Rage Cornhole Tourney/Hangout. Starts at 5pm & will go whenever we feel like stopping. It will be $20/ person & we’ll draw teams upon arrival.

7/5/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×8 (4R + 4L) – Heavier than last wk
b) Straight Arm Lat Pulldown – 4×10
c) One Arm High Pulls – 4×10 (each arm)
—Superset a/b/c every 4 minutes

Conditioning
5 RFT
15 Thrusters 95/65#  (RX+ = 115/75#)
15 T2B
60 Double Unders

WOD Notes: Goal is 13-16 min. Thrusters should be done in 1-2 sets every round. T2B sub = T2R or weighted LR/SU. DU sub = 30 DU, 120ft versa, or 80 singles. 

Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10

7/4/2022 – Happy 4th of July

Conditioning
For Time w/ Partner
1200m Run
80 Double Dutch Burpees
100 Power Snatches (M: 115/145/175#)  (F: 75/95/115#)
80 Double Dutch Burpees
1200m Run

WOD Notes: Goal is sub 35 minutes. You will switch weights every 40 reps (20 each), so that the breakdown is 20/20/10 each & should be 60/70/80% of Power Snatch. First bar should be light to where you can touch n go a bunch in a row & the 2nd 2 bars are quick singles. Run sub = 1500m Row or 3000m C2Bike.

7/2/2022 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Assault Bike
6 (50 Double Unders + 2 Wall Walks)
30 (Squat Clean + Front Squat) M = 135/155/185#. F = 95/105/125#

WOD Notes: Goal is sub 40 minute. Partner A will do 50 double unders while partner B does the 2 wall walks, then you will switch. Barbell weight is 45/55/65% by round.

6/30/2022 – WOD

Strength
Snatch + Hang Snatch + 3 OHS – 6 Sets Every 1:45
—Stay between 70-80% or work up to heavier if you feel good. If you can’t OHS, bring bar back down behind head and do 3-5 back squats.

Conditioning
3 RFT w/ Partner
150m Backwards Sled Drag 180/135#
2 (8 DB Bench Press (heavy) + 1 Rope Climb 20ft)
20 Dball Over Shoulder 150/100#

WOD Notes: Goal is 18-22 min. This WOD is meant to be a little lower intensity since the duration is longer & there are a lot of movements that isolate certain muscles. Sled Drag is to the Cantel Sign & should be a fast walk if possible. Partner A benches & Partner B rope climbs. RC sub = 2 pulleys, 2 up/downs, or 8 Ring Rows.

Assistance
a) DB Reverse Flies – 4×15
b) L-Sit Tap Overs – 10×10 (lift feet back & forth over KB)

6/29/2022 – WOD

Strength
a) 3 Shoulder Press + 3 Push Press – 5 Sets @ 80%+ of both 
b) BB Bent-over Rows – 5×8 (slow eccentric)
—Superset a/b every 3 minutes & use same barbell. After your 3 presses, your partner will immediately load more weight on the bar to do your 3 PP right away.

Conditioning
For Time
15 T2B
15 Push Jerks 185/125#
30/25 Cal Row
—Rest 2 minutes
20 T2B
20 Push Jerks 155/105#
30/25 Cal Row
—Rest 2 minutes
30 T2B
30 Push Jerks 125/85#
30/25 Cal Row

WOD Notes: Goal is sub 3, sub 4, sub 5 by round. Score = total time. Make sure to push the row each round (95%+ effort), since you have built in rest. PJ = 45/55/65% by rd. Goal is to go unbroken or done in 2 sets. T2B sub = T2R or weighted su/leg raises.

Assistance
a) DB Lateral/Front Raises – 4×8 each (no rest in between)
b) GHD Sit-ups – 3×25 (weighted) –rest 90 sec between

6/28/2022 – WOD

Strength
a) Hex Bar DL or Sumo DL – 2×5@75%+, 3×3@85%, 1×2@90%, 1×1@95%+
b) Tricep Pushdowns (Pulley) – 5×10 (heavy)
—Superset a/b every 3 minutes

Conditioning
5 RFT
15/12 Cal Ski
10 Hang Power Cleans 165/115#  (RX+ = 195/135#)
15 Box Jump Overs 24/20″

WOD Notes: Goal is 12-15 min. HPC = 70% (should be difficult for 10 unbroken or have to break up once). Try to jump even if it’s a lower box (no step-ups).

Assistance
a) Glute Ham Raises or Hamstring Sliders – 4×12
b) One Arm Farmers Carry (KB or DB) – 3×100 yards each side (heavy)

6/27/2022 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg – 5R + 5L – heavier than last wk)
b) DB Pull-over – 5×8 (heavy – use 1 DB)
c) DB Bicep Curls – 5×8 (2 sec eccentric)
—Superset a/b/c every 4 min. Elevate rear foot on bench for SS (use about 3ft lengths from bench). It’s preferred to have a barbell in the front rack, but you may hold KB/DB at your side.

Conditioning
75 GI Janes For Time
*Every 1:30, starting at 0:00 do 10 Wall Balls 20/14#  (RX+ = 30/20#)

WOD Notes: Goal is 12-16 min. You should be able to have around 50-60 sec each round to get as many GI Janes as you can. Choose a bar that’s above your reach if you can do a strict pu. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×6 (weighted = advanced)

6/25/2022 – WOD

Conditioning
2 RFT w/ Partner
400m Sled Drag 135/90# + HR Push-ups (wod notes)
60 Deadlifts 245/165# (55%)
60 Push Jerks 155/105# (55%)
100/80 Cal Row

WOD Notes: Goal is sub 35 min. Sled Drag = You will stop at the Cantel Sign, Eggs Sign, Cantel Sign & do 30 HR Push-ups (RX+ = 40) with your partner. So each round you will stop 3x & do a total of 45 PU each (RX+ = 60) per round. DL/PJ should be moderately heavy to where you can keep moving the entire time for the most part & not have to take long breaks. You should load weights to where you only have to take off one heavy plate on the outside for the PJ.

6/23/2022 – WOD

Strength
3 Position Snatch – Floor + Low Hang + Hang: 5 Sets
—1 Set every 1:45. Stay between 70-80%

Conditioning “13 Min Clock”
For Time
12 Hang DB Snatches 90/60#
20/16 Cal Ski
24 Hang DB Snatches 70/50#
40/32 Cal Ski
36 Hang DB Snatches 60/40#
60/48 Cal Ski
***Max Box Jump Overs 30/24″ in remaining 13 Minutes

WOD Notes: Goal is to have about 1-2 minutes on the box jump overs at the end. It’s up to you if you want to alternate hands on the DB Snatches. The 12 should be heavy but unbroken. The 24 should feel challenging unbroken if possible or break it up once. The 36 should be broken up 1-2x max.

Assistance
a) DB Reverse Flies – 4×15
b) Dips (Bar/Ring) – 5×10